Getting lean, especially if you’re starting with a higher body fat percentage, might feel like an uphill battle, but it doesn’t have to be. Incorporating simple, yet highly effective, habits can make all the difference. The key to success is consistency and finding strategies that fit into your daily life. Here are five underrated habits that will help you get lean faster.
1. The 15,000 Steps Rule
Walking is one of the most underrated forms of exercise, especially for fat loss. While it may seem too simple, research shows that walking primarily burns fat for energy, making it an efficient way to shed extra pounds. Unlike high-intensity exercises, walking is a low-impact activity that can be done daily without excessive wear and tear on your body.
A great starting point is 10,000 steps per day, but you should work up to 15,000 steps as you progress. You can easily incorporate more walking into your routine by making small changes—walk to the gym, take the stairs, or walk during phone calls. If you track your steps using a fitness app or wearable, you’ll be able to stay accountable. Walking not only promotes fat loss but also improves cardiovascular health and boosts mental clarity.
2. Prioritize Protein in Your Diet
When it comes to building muscle and losing fat, protein is king. Protein helps to keep you full, supports muscle repair, and even increases the number of calories your body burns during digestion. Including 30-50 grams of protein per meal will help ensure you stay on track while keeping hunger at bay.
A good formula to follow is eating protein-rich foods such as chicken, steak, fish, or plant-based options like tofu. To make it easier, you can plan out your meals with a focus on hitting your daily protein goals. A consistent intake of protein keeps you in a caloric deficit, essential for fat loss, while maintaining muscle mass.
3. Get Your Sleep In Check
If you’re not sleeping enough, you’re sabotaging your fat-loss efforts. Aim for 7-8 hours of quality sleep per night, as sleep is when your body repairs and recovers from the stresses of the day. During deep sleep, your body regulates crucial hormones like testosterone and growth hormone, which are essential for muscle growth and fat loss. A lack of sleep leads to increased cravings and poorer decision-making around food.
To optimize your sleep, create a consistent bedtime routine, avoid caffeine late in the day, and stop eating a few hours before bed. When you get enough rest, you’ll notice improved energy, motivation, and mental sharpness, all of which contribute to better fat-loss results.
4. Train in the Morning, Eat Later
Morning workouts can kick-start your day and provide a mental and physical boost that lasts for hours. Training early allows you to check off one of the most important tasks of the day while releasing endorphins that keep you energized and focused. Plus, it’s one less thing to worry about as the day progresses.
Pair this with intermittent fasting, where you save your calorie intake for later in the day, and you’ll find it easier to stick to your diet. You don’t need to follow a rigid fasting schedule—start by fasting for 12 hours and eating within a 12-hour window. Gradually extend the fasting period as you become more comfortable. This method allows you to focus on important tasks in the morning without feeling sluggish from a heavy breakfast and enables you to enjoy larger, more satisfying meals later in the day.
5. Plan and Track Your Meals
Busy schedules often lead to poor eating choices, but tracking your meals the day before can be a game changer. By pre-planning, you eliminate the guesswork, allowing you to stick to your nutrition goals with minimal stress. Consistency is key, and a great strategy is to track your meals once a week, then repeat the same meals for the week.
By reducing variability in your diet, you’ll better manage energy levels and avoid overeating. This approach simplifies meal prep and ensures you’re hitting your caloric and macronutrient goals without feeling overwhelmed.
By incorporating these five simple habits into your routine, you’ll not only make the process of getting lean easier but also more sustainable in the long run. Focus on these underrated strategies, stay consistent, and watch the transformation unfold. Whether you’re just starting out or looking to break through a plateau, these habits are the foundation for long-term success.
