07/28/2026
Ok….I hear you. I’m listening and I want you to know the struggle is real. I’ve struggled too.
That extra weight you’re carrying thot just doesn’t seem to come off
and you either can’t seem to stick to a plan, or you feel like you’ve tried everything and you’re fed up and tired of trying,
just remember that your body, physiology, lifestyle and habits are unique specifically just to you.
Your body, and how it works, isn’t like everybody else’s, so the tips and shifts below need to be in the right amounts for your body and lifestyle, habits, and goals.
So, I’m going to share with you 7 habits
I teach clients to help them learn how to lose fat and reduce weight gain
that you can start with too.
Here we go…
1. Sequence your food
Vegetables first, protein next, carbohydrate last.
Eating protein and vegetables before carbohydrate can blunt the glucose and insulin rise after a meal.
2. Build a consistent eating window
You do not need an extreme fast.
Ten hours of eating and fourteen overnight without calories is enough for many people, and time-restricted eating has shown modest improvements in glycemic control in metabolic syndrome.
3. Stop drinking sugar
Pop, juice, sweetened teas and energy drinks undo a clean day of eating in minutes.
Drink your water and
chew your calories.
4. Walk after meals
Ten to fifteen minutes of walking after eating helps muscle take up glucose from the bloodstream, and trials show it improves glycaemic control. You need shoes, not Lycra. Aerobic exercise more broadly can reduce visceral and liver fat.
5. Protect your sleep
You cannot sleep five hours a night and expect a metabolism that behaves like it had eight. Sleep-restriction studies show increased calorie intake, weight gain and greater abdominal and visceral fat.
6. Build muscle without a gym
Chair squats, glute bridges, resistance bands and wall push-ups build the progressive resistance that improves body composition and helps reduce visceral fat. Muscle is metabolic infrastructure.
7. Rebuild breakfasts around protein
Pastries, sweet coffee, toast and jam or sugary cereals are a dessert of extra fat and weight waiting to clothe you. They’re a breakfast costume, and they leave you hungry by mid-morning.
Greek yoghurt, eggs, tofu, avocado, nuts and seeds, and cottage cheese improve satiety and the glycaemic response for the rest of the day.
Most people try to exercise fat away. Or reduce what they’re eating altogether.
The better approach is to start shifting and changing your environment, sleep better, eat, yes, eat, sequence your food, move after meals, and start easing into building and improving muscle mass.
No gym required.
But there’s more. It’s not necessarily you.
It’s not that you don’t have the willpower.
Your body is signalling you to eat, and your brain is signally your body to hold onto that fat or extra weight.
Why? Because your nervous system may be out of whack.
We can fix that so you lose the weight.
If you’re dealing with low energy, exhaustion, hunger, frustration, high cortisol, stress or chronic stress,
and you just can’t seem to lose the weight,
I’ll support you alongside your efforts, at your pace, with your goals.
I’ll do a Food Audit to start. We’ll go over what you’re eating, what you’re doing, your current lifestyle, and your weight loss goals.
The next step is the first step to take, and we’ll take it together.
We’ll see where you can start making successful and sustainable shifts
to lose that weight, get your energy back, and feel better, stronger, more empowered and healthier.
L. xo
