9 Habits That Will Make Fat Loss Simple & Sustainable

Trying to drop fat without extreme restriction or obsession? These 9 habits will simplify fat loss for you by way of intuitive eating principles and healthy behaviour change —to promote long-term wellness and sustainability!

What is Intuitive Eating?

Intuitive eating is more or less, an anti-dieting approach centred around internal awareness and food freedom. It encourages healthy eating behaviour, mindfulness, and self-regulation. While removing guilt, shame, and food obsession.

Long-term behaviour change takes time! So results may happen at a slower rate. But patience and consistency will be rewarded overtime once you’re able to eat freely without worrying about weight gain or calories. Read my full post here about the differences between intuitive eating and meal plans!

Ever wonder why some individuals just naturally stay thin and don’t seem to restrict their eating? These people are often referred to as “hard gainers” or “ectomorphs”. And while it is true that body composition and metabolism is partially determined by genetics, it certainly doesn’t tell the whole story.

More times than not, these “naturally skinny” individuals are just extremely in tune with their hunger and fullness cues —they eat intuitively. They eat food when they feel hungry, and stop when they’re full.

These 9 fat loss promoting habits below will teach you to do just that. By slowly incorporating these lifestyle shifts into your daily routine, you will start to see progress in the direction you’re looking for.

9 Transformative Habits

1) Food Variety

By incorporating as much variety as possible into your diet, you’re not only diversifying your nutrient exposure, but you’re also reducing food boredom.

Furthermore, it encourages you to categorize foods based on colour, size, shape, and taste! Rather than thinking of foods as good or bad, healthy or unhealthy, high-calorie or low-calorie…

This is called food NEUTRALITY. Establishing this is key to becoming an intuitive eater.

2) Regular Resistance Training

Weight training is the best way to build and preserve muscle, which will boost your metabolism, increase bone density, and improve your overall body composition. It encourages you to eat for FUEL, rather than restrict for a deficit.

The main mindset shift here is to think about exercise as a privilege —not a punishment or a chore. It’s an investment in your long-term health and wellbeing.

3) Daily Movement

This can be anything from a walk, to a jog, bike ride, or yoga session. By incorporating movement everyday, you’ll better regulate your digestion, internal awareness, and mindset.

You can habit-stack this with something else you enjoy to increase your ability to adhere to daily movement. For example, listening to music or a podcast, watching a show, scrolling social media, or chatting with a friend.

4) Prioritizing Protein

Protein is the most satiating macronutrient, meaning that you’ll feel FULLER for LONGER. Not only that, but you’ll also be enhancing muscle growth, recovery, blood sugar stability, health of skin, hair, and nails, and so much more!

Try eating the protein part of your meals first before digging into the carb and fat portions. You can also use the plate method to assist in portioning. Read about my Adapted Plate Method here for more on this.

5) Choosing Fibre

Similar to protein, fibre keeps you FULLER for LONGER. It naturally regulates your appetite and supports your digestion!

Most people tend to eat more refined carbohydrates with minimal to no fibre due to the convenience and high palatability. Hence, they tend to overeat because these foods are not satiating.

Add in more fruits, vegetables, whole grains, and legumes to your diet to prioritize more fibre!

6) Honour Hunger & Fullness Cues

Developing internal awareness of hunger and fullness helps to prevent emotional eating, reactionary eating, and boredom eating.

Start by asking yourself how you feel before eating —are you feeling physical hunger? Then while you’re eating a meal, take pauses when needed to ask yourself more questions —are you feeling physical fullness? You can always stop, and continue later if you feel hungry again. The food isn’t going anywhere.

7) Drink More Water

Mindless snacking can be mistaken for thirst if you’re not making an effort to stay hydrated throughout the day. Not only that, but hydration directly influences digestion, energy, and hunger.

Pin point times in the day where drinking water is non-negotiable. Some easy times to schedule in water intake are in the morning while you’re taking your supplements or medications, or in the car while you’re stopped in traffic.

8) Eat Mindfully

Eating without distractions is a simple hack in regaining internal awareness. It forces you to focus only on the task at hand —eating. Which prompts you to have increased intuition of hunger and fullness.

This can be difficult to introduce into your life it you’re always eating on the go, while working, or while watching TV. Start by committing to only one meal per day without distractions.

9) Optimize Sleep & Recovery

Poor sleep is definitely linked to hunger hormone disruptions and high stress. Which then leads to more emotional eating and less internal awareness.

To promote restful sleeps, there are many actions you could take. One could be limiting your caffeine intake or not consuming it past a certain time of day. Or you could try supplementing with magnesium and L-theanine. Sometimes, even just creating a personalized wind-down bedtime routine helps initiate sleep.

Conclusion & Next Steps

Sustainable fat loss is not easy —but it is SIMPLE. We live in this online world where people really like to unnecessarily complicate health and nutrition. Which makes our perception of food confusing and overwhelming.

When we focus on mindset and behaviour shifts instead of rigid rules and restriction, we eliminate overthinking, fear, and guilt around food.

My recommendation: start by choosing two transformative habits and MASTER them. Once these two habits are set in stone on repeat in your lifestyle to the point where it’s just part of your routine, then choose two more.

Be PATIENT with your progress —and remember the long-term vision. Healthy fat loss to promote longevity!

Need More Guidance?

I’m here to help! I offer meal plans, intuitive eating programs, and hybrid options through 1:1 online fitness coaching. Together, we can determine which method will best suit your lifestyle, and work towards your health and fitness goals.

Click below to apply for a free phone consultation with me!

4-Week Plant-Based Intuitive Eating Guide

In my 4-week handbook for intuitive plant-based fat loss, you’ll learn how to prioritize protein and create balanced, satisfying meals WITHOUT tracking, measuring, or restricting!

You’ll develop internal awareness and build healthy eating patterns to ensure that you not only lose fat, but KEEP it off long-term.

PLUS, you’ll also get a customizable workout program, supplement recommendation list, and cardio regimen in the book as a bonus!