5 Fat Loss Habits I Wish I Knew Sooner

True Transformation Podcast

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I Lost 65 Pounds in Seven Months with Five Simple Fat Loss Habits

In today’s episode, I want to break down every single habit that I did to drop 65 pounds and, most importantly, to keep it off for the rest of my life. Some of these things might be new to you, some might shock you, and some might be a review. Either way, after watching or listening to this, you’ll know exactly what you need to do to build a lifetime of health and fitness.

What’s up, guys? Welcome back to the show. Welcome back to the channel. My name is Josiah Novak, and I run a company called TheTrueTransformation.com. For the past 15 years, we’ve helped busy professionals with kids and families lose weight, keep it off, and most importantly, transform their lives using the power of health and fitness. I used to be overweight too, 65 pounds overweight at my highest point in my early 20s. Today’s episode is really about breaking down what I did to get past that rough stage and ultimately get to where I am now, a dad, a business owner, a husband, who’s healthy and fit without sacrificing my family, my work, and my social life. I have a really nice balance.

Habit 1: Walking After Meals

Today’s most important lesson is sustainability. One of the sustainable habits I learned is that I don’t have time to do a lot of working out. Early on in my weight loss journey, I was training twice a day, waking up for morning cardio and coming back to the gym later for another workout and cardio session. I was spending probably three hours in the gym at my peak, which just wasn’t sustainable.

Instead of trying to do a double split, my biggest habit in my late 20s was to walk more throughout the day. Rather than long morning cardio sessions, I started walking a little at a time. The easiest way to set this up is to walk right after you eat. Most of us eat three times a day, at a minimum. Walking after meals helps get more activity in, helps with digestion, mental clarity, and keeps your energy stable. It’s important to move more, and walking after meals is a great way to start.

Habit 2: Having Healthy Options on Standby

Convenience is the name of the game. When people join our True Transformation program, one of the first things I say is to start cleaning out your trouble items, the foods you have no willpower around. For me, it’s Nutella. If it’s in front of me, I’m probably having at least a spoonful.

Instead of just avoiding certain foods, it’s important to have healthy options on standby. Always have options that you can quickly put together in a pinch. For me, Greek yogurt cups with a little flavor are a go-to. Cooked protein is also key. You can order pre-cooked meats, have things you can throw in the air fryer, or quickly heat up. Make sure you have healthy options in your freezer, refrigerator, pantry, or cupboards so you can stick to your nutrition plan.

Habit 3: Drinking Water

A gallon of water a day has been a sustainable habit for me. I don’t carry around a huge gallon of water, but I aim to hit that gallon because it keeps me hydrated. Water is a huge ally in losing fat. Often, we mistake being thirsty for being hungry. Carrying water with you helps keep those cravings in check. We, as a family, invest in a water service to ensure we have high-quality water available. Staying hydrated helps control appetite and keeps the body healthy.

Habit 4: Investing in Personal Development

Most people struggle to implement changes because they don’t have skin in the game. You need to invest in yourself. Set aside resources to invest back into your health and fitness. If you’re trying to do this on your own and struggling, it’s time to get refocused by getting skin in the game.

Go to the link in the description below and check out what we actually do. The True Transformation is a system built for busy executives, business owners, and parents who want to make a permanent lifestyle change. Check that out, and invest in your personal development. It’s an unfair advantage to getting ahead in life.

Habit 5: Having Go-To Meals

Having go-to meals is another crucial habit. These are meals that you love, have the right amount of calories, taste good, and are easy to put together. For me, it’s protein pancakes, high-protein pizza, and Novak breakfast sandwiches. These are meals I can make in my sleep and enjoy.

You might think, “I don’t have those meals. How do I figure out what they are?” That’s where hiring a coach comes in. A coach can give you options and help you build a Rolodex of go-to meals that taste great and fit your nutrition plan. These can even include meals from restaurants. I have go-to meals at Chipotle, Jersey Mike’s, and Chick-fil-A.

So, those are the five simple fat loss habits that helped me lose 65 pounds and keep it off. If you watched to the end, thank you. Like the video if this helped you. Let me know in the comments what was the most impactful tip or if there are things I missed. If you aren’t already, please subscribe to the channel. Check out our resources to take the next steps. It’s our 3M Action Guide and True Transformation program. If you’re serious about making a permanent change, you can find the links in the description or the first comment.

That’s all I got for you today. Thanks for watching. Hope these tips and strategies help you. Take action right now because life moves fast. Make it count. Talk to you in the next one. Peace.