Do you rely on willpower to "eat healthy" and make mindful nutrition choices?

Maybe you think willpower is the solution to your obstacles, fears, and limiting beliefs.

As if a little willpower will take care of your recurring problems. This method works at the start, until you realize willpower is finite.

You see, all humans have a willpower “reserve." It’s full in the morning after you wake up; however, it runs out as the day passes.

Now, why is this important to you?

Well, if you’re following a diet or a workout plan, you want to exert as little willpower as possible.

You must follow a sustainable system that works for you and it must almost feel like second nature.

And if the free cookie-cutter plans aren't working, then you may want a proven program based on your likes and dislikes.

When creating a fat-loss nutrition strategy, you must also consider your energy requirements too.

But if you want to lose weight (aka bodyfat) you must first upgrade your habits.

4 Easy Fat-Loss Habits

Sounds crazy but 80% of your fat-loss results are based on your nutrition and not some extreme biohack that involves sitting in a tub of ice water until you get frostbite.

And don't get me started on the latest fat-loss fad: Injectable weight-loss drugs, available via prescription, from your doctor. Please do your research before starting these questionable weight-loss medications.

Truth is, you can do 587 biohacks each week, plus take weight-loss drugs with unknown long-term side effects (think hair in unwanted places or a tail, or both), but unless you are following these four simple habits then fat loss is going to be very slow or nonexistent.

Habit #1: Eat more wholesome calories

Starvation diets simply do not work.

Restricting too many calories slows your metabolism to a grinding halt and causes your body to store those precious calories (think fat that hangs over your pants and belt) instead of burning them off.

This is helpful if you're shipwrecked on a deserted island with only coconut trees; however, not so good when there isn't an actual emergency food shortage.

But that’s not the worst part.

Starvation diets inevitably lead to rebounding with overeating that causes you to gain even more unwanted bodyfat.

There is a huge benefit to eating the right amount of wholesome calories, spread out throughout the day.

Start with these "clean" foods:

• Vegetables: a variety of vegetables except for alkaloid-containing nightshade vegetables (tomatoes, eggplant, potatoes, and peppers) and algae, which should be avoided
• Fresh fruit: a variety of fresh fruit, in moderation
• Tubers: sweet potatoes, taro, and yams
• Minimally processed meat: wild game, fish, seafood, organ meat, and poultry; meats should be wild, grass-fed or pasture-raised, whenever possible
• Fermented, probiotic-rich foods: non-dairy-based fermented food, such as kombucha, kimchi, sauerkraut, pickles, and coconut kefir; probiotic supplements may also be consumed
• Minimally processed vegetable oils: olive oil, avocado oil, or coconut oil
• Herbs and spices: as long as they’re not derived from a seed
• Vinegars: balsamic, apple cider, and red wine vinegar, as long as they’re free of added sugars
• Natural sweeteners: maple syrup and honey, in moderation
• Certain teas: green and black tea at average intakes of up to 3–4 cups per day bone broth

When you choose clean food, your metabolism is revved up, you'll improve gut health, and fat loss becomes easier.

Habit #2: Eat more protein

Protein is important for a variety of reasons, and sadly most over-40 men and women simply do not get enough protein in your daily diet.

When it comes to losing fat, there are 10 main reasons to add protein to your diet.

It takes more calories to digest protein versus fats or carbs, which gives your metabolic rate a boost.

It’s also essential to supply your body with the dietary protein needed to build and maintain muscle mass - as muscle increases your resting metabolism.

Protein keeps you feeling full, boosts your metabolism, and prevents you from turning to snacks that are full of sugars and empty calories.

Habit #3: Don’t drink sugar

One of the biggest diet mistakes that most over-40 folks make nowadays is drinking sugary beverages throughout the day.

The average American consumes over 80 grams of sugar everyday, an amount that’s easily three times more than is safe and healthful. Excess sugar can also lead to diseases like metabolic syndrome.

How much sugar do you consume? Write down the sugar count on everything you eat for the next few days and then find your average grams-of-sugar intake. Now work on slashing this number.

At around 200 calories per serving, sweet drinks add up and stubbornly stick to your waistline or hips or under your chin or, well, just about everywhere. Heck, even diet soda can cause obesity-related issues.

Whether you’re drinking soda-pop, syrupy coffee drinks, or boozy beverages, liquid calories are habitual and detrimental to fat loss and overall health.

One way to ween yourself from the sweet cravings, carry liquid stevia with you. Add a drop or two to your morning coffee or tea to satisfy your sweet tooth while reducing liquid calories.

Eventually you can wean yourself from the liquid stevia and swap with a squeeze of lemon mixed with honey, in moderation of course.

Habit #4: Do progressive resistance training

Many over-40 folks spend hours on the treadmill doing long, slow cardio because you think it's the best way to lose fat; however, you should lift weights instead. That's because resistance training, often referred to as weightlifting or strength training, is a powerful and effective fat-loss habit that offers numerous benefits beyond just building muscle.

While cardiovascular exercises like running and cycling are commonly associated with fat loss, progressive resistance training offers a unique and complementary approach to achieving and maintaining a leaner physique.

At its core, progressive resistance training involves gradually increasing the amount of weight or resistance you lift over time. This could involve using dumbbells, barbells, resistance bands, or even body weight exercises like push-ups and squats. The principle behind this approach is to challenge your muscles beyond their current capacity, leading to adaptations that not only enhance strength and muscle growth but also have a profound impact on fat loss.

One of the key reasons progressive resistance training is effective for fat loss is its ability to boost metabolism. Muscle tissue is metabolically active, meaning it burns calories even at rest. By engaging in regular resistance training, you stimulate muscle growth, which in turn elevates your resting metabolic rate. This increased metabolic rate translates to more calories burned throughout the day, aiding in the creation of a calorie deficit necessary for fat loss.

Furthermore, progressive resistance training has a unique effect on body composition. As you engage in regular training and your muscles grow, they become more efficient at utilizing glucose and insulin. This improved insulin sensitivity helps regulate blood sugar levels and reduces the likelihood of excess glucose being stored as fat. As a result, progressive resistance training not only promotes fat loss but also contributes to better overall metabolic health.

In addition to its metabolic benefits, progressive resistance training can lead to the phenomenon known as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC). Intense resistance workouts create micro-tears in muscle fibers, which require energy for repair and recovery after the workout. This repair process involves burning calories for hours, and sometimes even days, post-exercise. This means that even after you've finished your workout, your body continues to expend energy, enhancing the fat-burning process.

Another thing to consider is the preservation of lean body mass during fat loss. When you reduce your calorie intake to lose weight, there's a risk of losing not just fat but also muscle. This can lead to a decrease in your resting metabolic rate and a rebound effect once you resume a normal diet. And, if you are over the age of 40, you are already losing muscle thanks to something called sarcopenia.

Progressive resistance training helps counteract this by stimulating muscle growth and minimizing muscle loss during the weight loss process. This is crucial for maintaining a healthy metabolism and preventing the common cycle of yo-yo dieting.

Lastly, progressive resistance training offers psychological benefits that can support fat loss efforts. Engaging in regular strength training can boost your self-esteem, confidence, and overall sense of wellbeing. Seeing progress in the weights you lift and the changes in your body can motivate you to stay consistent with your exercise routine and make healthier dietary choices, all of which contribute to successful fat loss.

As with any exercise regimen, it's important to start slowly, seek guidance from a professional coach with lots of success stories, and gradually progress to heavier weights and more challenging exercises to continue reaping the rewards of progressive resistance training.

Don’t forget that a smart, consistent exercise plan is part of the equation when it comes to losing unwanted fat, getting fit, and feeling younger.

That’s where I come in. I would love to help you lose weight, get strong, and slow aging.

If I'm already your coach, keep doing the four things above if fat loss is your goal.

Together we will get you to your goals with my results-driven method.

Simply answer a few questions to schedule a Strategy Session.

Summary:

Relying solely on willpower for healthy eating is limited and not sustainable. To achieve lasting fat loss and better nutrition, it's crucial to follow sustainable habits. These include consuming wholesome calories throughout the day, prioritizing protein intake to boost metabolism and muscle maintenance, avoiding sugary drinks to reduce excess sugar intake, and engaging in progressive resistance training to increase metabolism, preserve muscle mass, and achieve lasting fat loss. This approach not only supports physical health but also offers psychological benefits and long-term success in achieving your health goals.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.