6 EASY Habits to Get and Stay Lean (Actionable Checklist!)

Getting a lean physique isn't easy, but it's not that complicated, either. In fact, it's actually pretty simple, once you develop the right habits. Here are the top six habits for getting lean that I have noticed after coaching and writing plans for hundreds of people (~200 and growing, contact me for yours. Email below. Please, no more dick pics. Already have plenty of material).



First, meal frequency. (1:20) You don't want this super high in most cases, especially if you are already a high body fat percentage and you are consuming a lot of carb-heavy foods. This is just going to mess with your blood sugar and probably eventually give you diabetes.



Second, control your appetite. (5:20) Don't do this with willpower, that's not going to work. Really. But, you do want to focus on protein and fiber, as well as water. The more of those you pound, the fuller you will feel. It's science.



Third, cook. (7:00) This gives you REAL control over your diet. Plus, it's generally a lot healthier and lower calorie.



Fourth, avoid emotional eating. (8:05) Replacing something else with food isn't going to bode well for your long term aesthetics or health. Find what is missing in your life instead of replacing it with a bagel lathered in cream cheese.


Fifth, habits and consistency (9:43). Your diet can and maybe should be boring. There's nothing wrong with not having a massive amount of variety in your diet.



Sixth, weigh yourself regularly (12:36). This is vital for getting a trend line. Really, really important. More important than counting calories! Count the result, not the input!


In hindsight, sometimes these might not be easy, but they are simple. Habits take time to forge, but if you can manage to solidify all of these, you have a MUCH better chance of losing weight. Keep on fighting and the progress will come.

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