To lose fat, you need to be in a calorie deficit. Tracking food helps to know what’s going in, but here are 6 healthy habits to stick into your day that also help with fat loss.

To lose body fat, you need to be in a calorie deficit.

You can do that by eating a little bit less. You can do that by exercising a little bit more.

But honestly, to make it just a little bit easier to create that deficit, there are certain healthy habits that you can implement into your life.

1) Drink enough water.

It reduces appetite, it aids in digestion, and it will be used in the fat burning process.

To get an estimate of how much you should be drinking each day (in fluid ounces), take your body weight times 0.7.

To get a little bit more water in during your day, you could use a tracker and just keep track every day of how much that you are taking in.

You could use iced tea instead of plain water. You could also use fruit infused-water.

2) Eat enough protein.

When the body goes into a calorie deficit, it may use its own muscle if it’s not getting enough protein. So taking in enough protein when you are dieting is very important.

The recommendation for protein for lifters or if you are somebody who’s flirting with perimenopause (or in a full on relationship with menopause) is 0.8-1 gram of protein for each pound of lean body mass that you have on your frame.

To sneak more protein in during your day, set a habit to include protein at each meal.

If you can, try to get most of your protein from food. But if you have to, choose a supplement to close the gap.

3) Eat fruits and vegetables.

Try to get at least 18 ounces or 500 g of fruits and vegetables each day.

To sneak more veggies into your day, use green smoothies or stir fries.  And both of those will help you meet your protein requirement.

4) Watch out for liquid calories.

To try to limit extra calories that you’re taking in from beverages.  Swap out those calorie dense drinks for lower
calorie versions. And those will also help you meet your water intake goal, too.

5) Don’t take your sleep for granted.

Make sure you get enough sleep most nights.

Lack of sleep can cause an increased appetite. And to make it worse, a tired brain is going to seek comfort food.

If you can, try to shut down electronics at least an hour before you go to bed. Create a bedtime ritual like a warm bath to relax or reading in bed. On the days you can, stick to your sleep schedule.

6) Look for opportunities to be busy during your day.

Make housework a little bit more fun and incorporate some more dance moves!

If it’s possible, can you bike to work?

If you have a dog, they always like to go for walk.

It doesn’t matter whether you’re doing a workout or if you’re just really busy, you want to try to accumulate 150 minutes of moderate cardio activity each week for heart health.  That may be housework, it may be a dedicated cardio, but it could also be just walking the dog.

Which of these habits are already part of your day?

Which of these would you like to add?

Come hang out with us in one (or both) of our Facebook communities to get inspired, learn, and be supported by like-minded busy adults!

Come hang out with us in one (or both) of our Facebook communities to get inspired, learn, and be supported by like-minded busy adults!

The Healthy Eating Community

We are into flexibility and sustainability!  We talk a lot about science and eating for results. No food shaming here!

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League of Lifters

Science-based info shared for female lifters in our 40's, 50's and 60's.   We have a little fun, too!  All lifting experience levels are welcome.

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Hi!  I'm Tammy!  I was a busy, stressed, and unhealthy teacher until I decided to take control of my health.  I did not become an athlete until I was in my 50's!

I earned personal training and fitness nutrition certifications, then retired from teaching to dedicate my work life to fitness education for other busy women over 40.

My results are obviously not typical because most people don't train to compete as a bodybuilder.

But I believe everyone can make positive changes with healthy habits!  Each of us has a unique combination of strengths and challenges that need to be considered to customize a program that will work for us.  Science-based principles, flexibility, and consistency make all the difference.

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