• Brian Rainey

Top 5 Habits for Successful Weight Loss


Weight loss is a challenge most of will face in our lifetime and many of us will experience repeatedly. In an ever-evolving modern world, it can be exceedingly difficult to find fresh food at a good price.

Fast food joints on every corner are selling a burger for a dollar, but a head of broccoli can be two or three times that price. It's an issue with our supply and demand, but it's a challenge that many people face when they try to eat healthy.


The picture below is what so many of our neighborhood look like. There are 3 chicken places and 1 burger place all within ¼ mile of each other. And guess what, there are no healthy choices anywhere to be found in this area.

You might be asking yourself…why so many chicken restaurants? Because for some weird reason people think “chicken” is healthier than “beef”! When you fry them or worse yet…deep fry them! It then all become equally bad!


With varying opinions and decades of conflicting science showing that some diets work better than others, finding what's right for you can be a challenge.


Most the diets below are popular and will work for you, but they are not the secret to lasting weight loss. It is more about the habits associated with the diets that are more important than the actual diet alone.

All the diets below, use planning and follow a specific macro breakdown. This is what drives the result. The habits of planning and following the system is what ultimately gets you the results and each of these diets can get you a result. The biggest takeaway we can take from this is why we have to make our eating behaviors more systematic instead of leaving our food decision up to chance.


Top Diets for Weight Loss:

· Ornish

· Starch Solution

· Standard Low-Fat Diet

· Dash

· Zone

· South Beach

· Paleo

· Mediterranean

· Ludwig Phase 1, 2, and 3

· Atkins

· Ketogenic


With that in mind, hands down the best method you can use to achieve greater weight loss is to create healthier habits whenever possible.


Using healthier habits as our foundation to successful weight loss, let’s break down five of the most important habits you can integrate into your life in order to lose weight and keep it off.


The 5 Habits

There are way more than five habits for successful weight loss, and many people will find that by making one simple change to their life that they begin to lose weight.


With that said, these are the five most effective habits:

1. Stay hydrated/Drink more Water. This is perhaps one of the most overlooked components of weight loss. Not only is our body made up of at least 60% water, but hydration is important in muscle growth, circulation, and promoting healthy bowel function.

● Do your best to drink around 3 quarts of water daily. This daily consumption of water will help your body to remove toxins, flush out waste, and increase your potential for strength.

● Additionally, this habit can stave off food cravings too.

2. Wake up earlier. This is one of the habits that would be beneficial for all of us to aspire to. Waking up early will get your system into a natural circadian rhythm. It also promotes feeling tired enough at night to get to bed at an opportune time to allow you to get enough sleep.

● Waking up earlier could help you sleep better, feel more energized, and promote a healthier weight.

3. Eat more fibrous foods. The average north American gets 1/5th of the recommended daily allowance of fiber. Not only is fiber essential in balancing out your carbohydrate levels, but it is also a crucial element in weight loss.

● Decades of science have shown that fiber has unique properties that help to promote healthy bowel movements, which lead to greater weight management.

● Additionally, fiber has also been shown to limit inflammation and be a great tool for recycling cholesterol.

4. Limit trans fats and saturated fats. Although the debate is open to interpretation, lowering the amount of dietary fat you consume to 15-20% of your total calories will help many people to start losing weight. Fat is not bad! Eating too much fried meat and veggies can be detrimental to your health because fried food often supplies too much saturated fat. In high and consistent doses, saturated fat can lead to being overweight, formation of diabetes, some cancers and even heart disease!

● Why is this? Adapting your diet to a more balanced macronutrient scheme of 50/30/20 (50% carbs, 30% protein, 20% fat) will help your body to best handle the increased amount of exercise you will likely be committing to in your quest to lose weight.

5. Increase your daily energy expenditure. This is a fancy way of saying become more active. You don't need to engage in really difficult workout sessions every day ‒ simply by being more active throughout the day, you will start to increase your energy expenditure and influence weight loss.

● Do the simple things, like parking further away at a grocery store or taking the stairs in the office.


Diets are not habits, and let’s be honest -- staying on a diet for a lifetime seems a bit unrealistic. What is possible though, “you” -- creating habits around good weight management behaviors. Pick one of the behaviors above and master it, this will lead to what we call the “halo” effect or the “ever expanding universe effect” which simply means that one effort/habit can lead to many more that increase the results that you are seeking. For example, start waking up earlier and preparing your water for the day will lead to the other habits like lowering your trans fats, adding in more fiber and becoming more active like participating in an exercise program.


Successful Habits Instill Positive Lifestyle Behaviors

Your best bet at losing weight is to try out new things. Try eating fresher foods and see how your body responds. Try going for more walks and see if you start to lose weight. Once you find healthy and responsible habits that lead to weight loss you should focus on repeating those habits! That will help lead to lifestyle & identity change. Lifestyle and Identity change is the ultimate goal that will lead to lasting change! Read this blog post about how to switch from weight loss goal to identity shift!


At the end of the day, instilling more active habits and eating fresher foods will be a step in the right direction for successful weight loss.

This Post was written by Brian Rainey. Brian is a career personal trainer and fitness equipment consultant. Brian has worked for many of the large gym chains and fitness equipment chains. He now specializes in helping people transform their bodies through program and equipment selection based on goals and needs. You can contact Brian by emailing info@ypbtransformation.com.

#fitness #gym #fit #workout #health #bodybuilding #WeightLoss #wellnessblogger #habits



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