Best Weight Loss Habits To Lose Fat Not Muscle


There is a big difference between 1 pound of fat and 1 pound of muscle. That’s why you habits in terms of exercise and fitness should be geared towards building muscle and losing fat. If you want to get in that new bikini and show off your body. I see a big reason to look at bikini body guide from Kayla Itsines.

Now, the best habits to build muscle and lose fat are, but not limited to:

  1. Eating lots of protein. Eating protein will help with fat loss. It is satiating in terms of your feel in the body. You will also help BUILD muscle because it’s an essential ingredient when building muscle.
  2. Drinking a glass of water before meals. This is great because it helps you feel fuller faster when eating. It will enable you to eat less, while feeling fuller faster.
  3. Resistance Training program. Without a doubt you are going to want to engage in a resistance training program if you want to lose fat and build muscle. This will greatly help improve your body composition, and also your look.
  4. Cardio. Yes, that’s right. Along with your resistance training program you should try to do some kind of cardio. It doesn’t have to be anything fancy here, just get out there and move. Cardio raises your heartbeat and makes you burn fat.
  5. Lots of Sleep. Resting is one of the most important factors when trying to change your body composition from fat to muscle.

There you have 5 very simple tips to help you lose fat not muscle. And ladies, let it take time! Even though I know you may want your super-hot bikini body within a week, please understand it will probably take much longer. Give it at least a few months and follow a proven step-by-step plan that works. You want to get results for your efforts, so this tip is huge. Prepare and plan!

Lose Weight And Keep It Off By Changing Habits

Healthy Weight Loss

I’ve heard scary numbers as high as between 80% and 90%. Either way, the fact remains the vast bulk of individuals who lose weight regain the weight again. The question we have to answer is why? Why do this many people regain the weight back after they drop it? Is there some thing wrong with the folks or is there some thing wrong with the way we approach fat loss? Probably the latter, right? I think so.

Let me explain. Most weight loss programs, do their best to deliver the results that are fast that people need. The problem is you need to make many necessary changes all at one time. Although they recognize that making a lot of changes at the same time can be quite mind-boggling, they believe that after people see the consequences they need, they will be motivated to keep going. Regrettably that is not accurate.

If seeing results was motivating to keep folks doing whatever they did to lose weight, they must not have any trouble keeping the weight off, but they do. Why? The best results on earth will not keep anyone inspired to carry on if the outcomes were attained through a process that is overwhelming because the fact is: Making all the crucial changes one must make to be able to lose the pounds they desire, all at the same time, is daunting for people to keep up with. This accounts for the high percentages of people who end up regaining the pounds back.

If you need to drop some weight and keep it away, anything you do to shed the fat has to become habitual. If it does not become habitual and you do not motivate yourself to keep taking the actions you took to slim down, later or rather than sooner you’ll burnout and quit your attempts.


What folks should understand is that humans are animals of habit. Put simply, they are behaviours that are habitual. Essentially, what is the simplest and fastest at the current moment is what we’ll do. The reason your subconscious brain runs the same thing over and over is because your conscious mind is very limited in its processing power. So, as a way to free up your conscious mind, your subconscious mind gets control of any actions that are persistent, therefore your conscious mind will be free to appreciate life. The subconscious thoughts is like the autopilot in an airplane. Although the aviator is tracking the way the airplane is flying, the plane is still flying on its own through the autopilot.

Anytime you add an activity that is new to your life that is not habitual, your conscious mind is responsible of that action. So you always have to push yourself to even consider that action. Eventually, if that activity is repeated by you enough at different occasions, your subconscious thoughts takes over that that action and activity becomes automated. Essentially it becomes habitual. When you learned how to drive a car does one recall how it was done? No. The first few times you’re nervous, considering of everything you required to do to get the car moving safely. Your focus was taken by the action of driving. At this point you probably cannot have a conversation while driving. After a little practice, you can do other activities while driving, like have a dialogue, tune the radio, and so on.

What you need to recognize is that every time you add a brand new action to your daily life, that takes energy and effort. According to how you label the new actions -“enjoyment” or “task” – it also can generate a curtain amount of distress. The smaller the activity, the smaller the distress may be. Obviously, we all can take little distress for a long span of time. The problem is that when you include 3, 4, or more actions that are new to your daily routines all at once, we forget that it may considerably raise the number of distress you feel. It will also raise the amount of time it’s going to take you to make the new activities habitual. So the mixture of more distress for a longer period of time significantly increases your chances of burnout before the activities become habitual.

habits wordle

That’s when you attempt to change habitual behaviors or develop new behaviors, the best means to do it is one at a time, not all at once. You keep the distress amount low consequently, this significantly increases your odds of sticking with the new actions enough to allow it to be habitual by working on making a new actions habitual. Once the present actions you’re working on becomes habitual, you move to the following actions you need to make habitual and so forth.

Yes, I do recognize that working on acquiring or altering habitual behaviors one will require a bit longer to lose the fat you desire, but my issue to these people that desire quick weight reduction at-any-cost is this.

What’s the point of losing weight fast if you are going to recover all the fat again? Most times, slow and regular wins the race. I would even argue that by altering one habit at a time losing fat is actually considerably quicker than any other method and here is why. I know many individuals who have been losing weight the quick method, for many years and yet they’re still heavy because they keep regaining the pounds again. On the other hand, people who lose weight by altering one habit at a time, might take few additional weeks or months to drop all the weight they desire, but at the end, they get to keep it away nearly effortlessly, because the new habitual behaviors they have developed are keeping them thin and healthy. And this really is how weight loss is possible.