HWN #016: 5 Powerful Habits of People Who Lose Fat and Keep It Off

Adults gain, on average, 1-2 pounds a year from early adulthood to middle age.

That’s 10-20 pounds over the course of 10 years. 

And that will have an enormous impact on your health, energy levels, and quality of life.

But it doesn’t have to be this way.

Building simple dauly habits will keep you lean and maintaining a healthy bodyweight.

So today, I am going to share with you 4 powerful habits that you can implement to help you maintain a healthy bodyweight.

Let’s jump in.

4 Powerful Habits of Adults Who Lose Fat and Keep It Off

1. 8-10k Steps per Day
2. Eat Primarily Whole Foods
3. Strength Train 2-4x a Week
4. 7-9 Hours of Sleep per Night

1) They Get 8-10k Steps a Day

People who drop bodyfat and keep it off are active.

They consistently get 8k steps or more each day. Studies have shown that adults can almost half their risk of becoming obese if they get in 8k steps or more per day.

Go for a walk. Park further away. Take work breaks. 

Getting in steps matter, and they matter a lot.

2) They Eat Primarily Whole Foods

People who eat a primarily whole food diet tend to maintain lower bodyfat levels.

Why?

Because whole foods are typically healthier foods. Foods like fruits, veggies and lean meats fit this category.

Whole foods also are generally higher in fiber which will keep you full. When you are full you are much less likely to overeat.

Bottom line: eat more whole foods.

3) They Strength Train 2-4x a Week

Strength training is the #1 form of exercise for people who want to lose fat and keep it off long term.

Strength training builds muscle. More muscle is more metabolically efficient. Strength training burns calories throughout the day. 

Simply put, strength training is vital for getting and staying lean.

4) They Sleep 7-9 Hours a Night

Sleep is critical for maintaining a healthy weight.

A lack of sleep has been shown to increase ghrelin (promoting hunger) and decrease leptin (lack of feeling full).

Always hungry and never full is not a good combo for someone looking to stay lean and maintain a healthy weight.

This is why sleep is critical to staying at a healthy bodyweight. 

In Summary 

Building simple but powerful habits is the key to not only losing unwanted bodyfat but also keeping that bodyfat off long-term.

Get those steps in, eat primarily whole foods, strength train, and get enough sleep each night.

In health,

Craig

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