The 11 habits that make staying lean easy

Here’s the “secret sauce” that makes maintenance nearly effortless.  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ Hey there, Did you know that research shows many people who diet regain 50% of the lost weight within a year of losing it? And that many more regain the following 50% in the next couple of years? This is partly because in some ways, losing weight is easier than keeping it off. If you can muster enough moxie to maintain an aggressive calorie deficit for a couple of months, you can drop plenty of pounds, but preventing a relapse requires a different repertoire. Food restriction and sheer willpower aren’t enough. Instead, you need to shift from a tactical mindset to a strategic one, from “hacks” for managing hunger and hankerings to habits for making discerning eating decisions. Which habits really move the needle, though? 1. Stick to a meal routine. By having consistent meal times and avoiding snacking, you’ll be less likely to accidentally overeat and will more or less eliminate food decisions that drain your willpower. 2. Go for “healthy” fats. Most of your dietary fat should come from relatively unprocessed foods like nuts, avocados, olive oil, etc., and not fast food or pre-packaged fare. This helps control calorie intake and can improve health outcomes as well because many low-quality foods are rich in trans fat that can harm your health. 3. Move more. The more you can goose your energy expenditure, the easier it is to stay lean, so walk more. Shoot for 10,000 steps per day, which will burn 400 to 500 calories per day or about a pound of fat per week. 4. If you’re going to snack, stick with nutritious foods. Keep erratic snacking to a minimum, but if the need arises or you want to have regular snacks in between larger meals, think fresh fruit and nuts instead of potato chips and cookies. 5. Know the numbers of what you’re eating. Many foods have many more calories than you’d think (usually thanks to added sugar and fat), so make sure you’re aware of the energy density of the foods you’re eating. 6. Control your portions. Use smaller plates and utensils and drink water with your meals, and you’ll likely find you get full on less food. Also, when you’re tempted to go back for seconds, drink another glass of water, wait five minutes, and reassess your hunger. 7. Don’t be sedentary for long periods of time. Break up your sitting time by standing up and walking around, stretching, doing push-ups or chores, etc. This bolsters energy expenditure and helps mitigate the health risks associated with sitting too much. Rule of thumb: get up every 45 minutes and move around a bit before putting your butt back in the chair. 8. Don’t drink calories. While caloric beverages can satisfy, they’re not very filling, especially when compared to nutritious food. Stick to water. 9. Eat mindfully. When eating, sit down and slow down. Focus on your food while chewing, not your smartphone, sip on water in between bites, and tune into your body’s internal cues of fullness as you enjoy your meal. 10. Eat your vegetables. Vegetables are good for more than just nutrition—they’re also filling foods that keep you full and satisfied for few calories. Aim for at least 5 servings of vegetables per day. 11. Get enough sleep. Sleep hygiene directly and indirectly impacts body composition in many ways, and a big one relates to appetite. The better you are about sleeping enough, the less hungry you’ll generally be. 7 to 8 hours of high-quality sleep per night is the target. And that’s it—the playbook for intelligent “intuitive eating” (eating according to feel rather than formality). What about exercise and supplementation, you’re wondering? What do those blueprints look like? I break it all down (including much more on diet and nutrition) in my bestselling fitness books for men and women. Click here for men ⇒ [( Click here for women ⇒ [( These books have helped tens of thousands of people of all ages and circumstances build their best body ever, and they can do the same for you. Go for it! Mike P.S. Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready: ⇒ 1) Want to be your own coach? Read one of my bestselling books for [men]( and [women](. ⇒ 2) Want free workout and meal plans? Download my science-based diet and training templates for [men]( and [women](. ⇒ 3) Want an easy boost? Add a couple of my [all-natural sports supplements]( to your regimen, like a [protein powder]( [pre-workout]( or [fat burner]( (and save 20% on your first order with code LEGION20). (Looking for something else? [Fish oil]( [Multivitamin]( [Post-workout]( We’ve got it all, frando. Check out everything [here]( ⇒ 4) Want personalized help? Check out my [custom meal plan]( and [VIP one-on-one coaching]( services. ⇒ 5) Want a free workout app? Whether you’re a beginner or an experienced weightlifter, [Stacked]( can help you gain muscle and strength faster. And if none of that tickles your neurons, you might like all the simple, practical, and evidence-based teachings over at my [blog]( [podcast]( [YouTube channel]( and [Instagram](. 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