If you’ve ever felt like you’re doing everything right but still not seeing the fat loss results you want, trust me, I’ve been there. It can be so frustrating! But here’s the thing, fat loss is about creating simple, healthy habits that work for your body and fit into your life. You don’t need to follow strict diets or spend hours at the gym to see results.
As a certified nutritionist and personal trainer, I’ve learned that fat loss involves more than counting calories. It’s about balancing what you eat, how you move, how you recover, and the mindset you bring to it. Once you get that right, the results follow and trust me, it feels amazing!
So if you’re tired of feeling stuck and ready to make some lasting changes that actually work, keep reading. I’m sharing the 5 fat loss habits that totally changed my body and mindset. Let’s dive in and get started!
1. HOW MUCH YOU’RE EATING: CREATING A SUSTAINABLE CALORIE DEFICIT
When it comes to fat loss, the most important principle to understand is the calorie deficit. Put simply, if you want to lose fat, you need to eat fewer calories than your body burns. But don’t worry this doesn’t mean starving yourself or drastically cutting your food intake. In fact, cutting too many calories too quickly is one of the biggest mistakes I see people make.
Many people get caught up in the idea of extreme dieting to lose weight fast. The problem? It backfires. Severely restricting calories can slow down your metabolism, cause muscle loss, and lead to something called metabolic adaptation, where your body adjusts to burning fewer calories. This can make it much harder to lose fat in the long term.
The sweet spot for fat loss is eating about 200-500 calories less than your body needs for maintenance. This creates a moderate calorie deficit that is sustainable over time and won’t wreck your metabolism.
HOW TO FIND YOUR MAINTENANCE CALORIES:
2. WHAT YOU’RE EATING: FUELING YOUR BODY WITH WHOLE FOODS
What you eat is just as IMPORTANT for fat loss as how much you eat. And here’s the thing, nutrition doesn’t have to be complicated. Focus on whole, nutrient-dense foods as the foundation of their diet. This means focusing on foods that are minimally processed and provide essential vitamins, minerals, and fiber.
WHAT TO INCLUDE IN YOUR DIET:
- Lean Proteins: Chicken, turkey, fish, tofu, legumes, and eggs are great sources of protein that help you maintain muscle while losing fat. Protein also keeps you feeling fuller for longer, which can help with calorie control.
- Healthy Fats: Avocados, nuts, seeds, and olive oil provide healthy fats that support fat loss and overall health. They also help with satiety, so you’re less likely to overeat.
- Fiber-Rich Foods: Vegetables, fruits, whole grains, and legumes are packed with fiber that supports digestion and helps keep you full. Fiber slows down digestion and keeps blood sugar levels stable, which can help prevent cravings.
Now, I know that perfection isn’t realistic, and I’m not here to tell you to cut out all your favorite treats. That’s why I LOVE the 80:20 rule. You eat healthy, whole foods 80% of the time, and the other 20% of the time, you can indulge in your favorite “non-diet” foods without guilt. This creates a more sustainable way to approach eating without feeling deprived.
RELATED POST: WHY I FOLLOW THE 80-20 RULE
HERE’S WHY THIS WORKS:
When you eat nutrient-dense foods most of the time, you’re providing your body with the vitamins and minerals it needs to function optimally. Then, when you do have those moments of indulgence, your body can handle it because you’ve been nourishing it properly the rest of the time. It’s all about balance!
3. EXERCISE: STRENGTH TRAINING AND CARDIO FOR MAXIMUM FAT LOSS
You can’t out-exercise a bad diet, but the right exercise plan will definitely help you reach your fat loss goals faster. And guess what? Aside from Cardio, Strength training (or resistance training) is one of the most effective ways to burn fat and maintain muscle mass.
As you lose fat, you also want to preserve as much muscle as possible because muscle burns more calories at rest than fat. The more muscle you have, the more efficient your metabolism will be. PLUS, strength training gives you that toned, lean look that many people are after when losing fat.
WHAT I RECOMMEND:
- Strength Training: Incorporate bodyweight exercises (like squats, push-ups, and lunges) and resistance exercises using dumbbells or resistance bands. Aim for at least 2-3 strength training sessions a week.
- Cardio: Cardio is great for heart health and burning calories, but don’t rely on it as your primary fat loss tool. Walking, in particular, is my absolute favorite form of low-impact cardio. It’s easy, free, and gentle on the joints. Try to aim for 10,000 steps per day (or whatever is realistic for you).
- Consistency Is Key: It doesn’t matter if you’re doing a workout at home or hitting the gym. The key to fat loss is finding a routine that works for you and that you can consistently stick with.
If you’re looking for a time-efficient, full-body workout plan, check out our Full Body Fat Loss Program. All the workouts are within 30 minutes, so even if you’re super busy, you can fit them in.
4. REST AND RECOVERY: THE POWER OF SLEEP
Sleep is one of the most underrated components of fat loss. Lack of sleep messes with your hormones, including ghrelin, the hunger hormone, and leptin, the satiety hormone. When you’re sleep-deprived, you might feel hungrier than usual and struggle to control cravings.
Sleep also plays a huge role in recovery. When you’re sleeping, your body repairs muscle tissue, restores energy, and balances hormones. All of this helps you perform better in your workouts and makes fat loss easier.
TIPS FOR BETTER SLEEP:
- Aim for 7-9 hours of sleep per night.
- Create a bedtime routine, try winding down by reading, taking a warm bath, or listening to relaxing music.
- Avoid caffeine in the late afternoon and evening, as it can interfere with your ability to fall asleep.
- Limit screen time before bed. The blue light from phones, tablets, and computers can disrupt your body’s natural sleep cycle.
5. PATIENCE AND CONSISTENCY: SMALL WINS LEAD TO BIG RESULTS
The last habit is all about your mindset. Fat loss takes time. I know it’s tempting to want quick results, but I can promise you that consistency and patience are the keys to success. Focus on one day at a time, and celebrate your small victories along the way.
Instead of stressing about reaching your big goal right now, try setting small, realistic goals for the week. For example, you could aim to eat healthy for five days in a row or hit 7,000 steps each day, then gradually increase it as you progress.
When you focus on these small wins, they add up over time. Eventually, those little wins will help you reach your bigger goals whether it’s losing a certain amount of fat, fitting into your favorite jeans, or just feeling more confident in your body.
FINAL THOUGHT
Losing fat doesn’t have to be complicated or overwhelming. It’s about taking small, sustainable steps toward better nutrition, regular exercise, proper rest, and a positive mindset. And remember, it’s not about being perfect it’s about being consistent.
These five fat loss habits have truly changed my life, and I know they can help you, too. So, if you’re ready to take the first step, try applying these habits to your own life and see how you feel.
And if you want a more structured plan, don’t forget to check out our Full Body Fat Loss Program. It’s designed to help you lose fat without bulking up and without spending hours in the gym. Plus, all the workouts are under 30 minutes, so they’re easy to fit into even the busiest schedule.
Love, Rach xx
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2 Responses
Hi Rachael! I just started your full body fat loss program! Before I started your program I was doing the sculpt society along with lots of walking, my concern is that I haven’t lost any weight, just a few inches in 4 weeks, do you think there’s anything i could do to aid in actual weight loss? I’ve also been eating in a deficit and well balanced
Hi Hope,
That’s amazing that you’ve just started the Full Body Fat Loss program! 🎉 I totally understand your concern about not seeing as much weight loss yet, but I want to reassure you that the process can take time, and there are several factors that come into play when it comes to losing weight.
Exercise is definitely important, but the most important factor for weight loss is your diet. Since you’re already eating in a deficit and maintaining a balanced diet, that’s a great step! However, to make sure you’re on the right track, we would recommend taking your body type quiz to find out your specific body type and how to best tailor your workouts and diet. Here’s the link to the quiz: https://bit.ly/3wehDFu
After that, we have an amazing Meal Plans & Recipes specifically tailored to your body type, with the calories and macros already calculated for you, saving you the hassle! These meals are lower in carbs but higher in fiber and micronutrients, which will help manage hunger and cravings. You can check out the meal plans here: https://bit.ly/448cZ8n
It’s also important to remember that the scale isn’t always the best measure of progress. Taking progress photos and noticing how your clothes fit can be much more effective ways to track your journey. Your weight may be increasing for several reasons, such as muscle gain or water retention. Sometimes, when people start exercising, they overestimate their calorie expenditure. To ensure you’re on track, I recommend calculating your calorie needs and tracking your intake for a few weeks to see if that’s contributing to any weight gain. You can calculate your calories here: https://www.rachaelattard.com/macro-diet-calculator.html
You’re doing great, Hope, and with consistency and the right approach, you’ll continue to see results! If you have any more questions or need further support, feel free to reach out. I’m here for you! 🌷
Love,
Eunice