7 Micro Habits To Lose Belly Fat Faster (really works)

To lose belly fat, you don't need more willpower. You need 7 tiny habits that each take 60 seconds per day. After coaching over 25,000 people with their fat loss, the ones who lose belly fat the fastest aren't working harder than you. They've just stacked these 7 micro habits that you were never taught. So here's the first one. You've probably heard walk 10,000 steps per day, and sure, that can be great for fat loss, but even if you that around 3 PM, your cravings still hit anyway. The after-dinner bloat in your stomach is still there. So even though you're working hard, the results aren't happening. Walking 10,000 steps isn't the problem. The problem is nobody ever told you when to walk for the best fat loss. After you eat, your blood sugar spikes. And think of your blood sugar after a meal like a bonfire somebody just poured gasoline on. If you stand there and do nothing, the fire spikes up hard, and then it crashes and leaves a bloated mess after. And that crash is the 3 PM cravings you can't seem to explain and that bloated stomach look. But studies have shown Even just 1 to 2 minutes of walking after a meal decreases the blood sugar spike by up to 17%. So this means instead of the fire spiking and crashing, when you walk, you dump some water on it so the fire stays in control and doesn't leave a bloated mess after. One of our clients, Holly, who's 4 weeks into coaching with us, She has a crazy schedule. She doesn't have a lot of time to go on dedicated walks or meal prep. And so we told her, one of the biggest things you should focus on is just getting up after your meals and taking a walk. Within weeks, Holly noticed less cravings and her bloat in her stomach was going down, which both of those things made it easier to stick to her calorie deficit. And that's where the belly fat finally started to move. And so just 60 seconds of walking after a meal can make a big difference in your belly fat loss. But the second habit, I bet you've been doing this the exact opposite way your entire life. And here's what most people do. Monday hits and they go full clean. No sweets, no alcohol, no bad food. And you just willpower your way through until Friday. And then the weekend comes around and, oh, you've been good. So you've earned a drink, a piece of cake, a dessert when you go out to eat, and that spirals for the entire weekend because in your head you know you're not going to be allowed to have those things come Monday. So you're off track all weekend, it feels like you're out of control, and you are. And this is caused by over-restriction. Think of your cravings like a balloon. The longer you say, no, I can't have this food, the more air you are pumping into the balloon. And for a period of time, it's fine because the balloon is filling up. But if you just keep pumping air in it, there's gonna come a point where it explodes. And that's what you do with your diet. There's actually research out of the University of Toronto. People who allowed themselves small daily treats per day with their diet ate on average 30% fewer total calories than people who tried to cut out sweets Completely. So the people being good ate more calories in the long run. And one of our clients, Zion, came to us after following a plan that wasn't really working. And one of the biggest things we had him do was each day work in something that was 200 to 400 calories of a treat or a food he actually enjoyed. This could be pizza, beer, chocolate, ice cream, whatever. And for the first couple of weeks, he felt like he was doing something bad and didn't know if it was actually going to work. But because he hit his calorie goal and he hit his protein goal. He found that including foods into his daily calories stopped him from overeating later in the week, and you can see the progress that he's made. So for you, 200 to 400 calories per day on purpose. Work it in every single day because the more you have it, ironically, the less you'll actually want it. Now habit number 3 is for someone who If you actually want to see your abs, not just lose the fat covering them, there's a piece almost no one talks about and it changes the entire game. Most people do one of two things with their ab training and both of them are wrong. Option one, they save their ab workouts for the end of their workout. And let's be honest, you never do them because you're already tired, you're over it, you got places to be and you just leave. Ask me how I know. And then option 2, they go the complete opposite direction where they dedicate a full 45-minute workout towards abs, which is just overkill. You don't need that, and you get burnt out from that, so you stop doing it. And both of those leave you with the same undefined, flabby midsection that you don't want. And I want you to think of your abs like tearing down a sports If my beloved but sucky Cincinnati Bengals wanted to build a new stadium, they would tear down their old one first, and that is losing the fat. But if they never built a new stadium, they'd have nothing to show once the old one is gone. That's building your ab muscle. And this is what most people miss. You don't reveal your abs by only losing fat. You reveal them by losing fat and building muscle so they They can actually show. And here's what nobody talks about. Building your ab muscles, just like any other muscle, means you can see your abs even at a higher body fat percentage. If you take 2 people who are at the same body fat percentage and one has trained their ab muscles and one hasn't, the one who has is gonna see their ab muscles more. But the ab muscles really only grow from one type of exercise, and that is something called spinal flexion exercises. All this means is think about bringing the top of your ribs down to the bottom of your belly button. Crunching these 2 things together is what builds those ab muscles you will actually see. So exercises like reverse crunches, cable crunches, decline sit-ups, hanging knee raises, anything that kind of crunches your spine, that's what will build the abs to actually show. And so habit 3 Is do 2 sets of 1 spinal flexion ab exercise before your workout. This way, you'll actually stick with it and stay consistent. You won't overdo it. And if you work out 3 to 4 times a week, that's 8 direct sets of ab exercises that you weren't doing before that will help you build your ab muscles as you lose the fat. And now this next habit, it happens before you even leave the kitchen in the morning. And it's the habit my leanest clients I'll share. Most people eat their protein backwards, so they start off with like toast or a bagel for breakfast, a sandwich for lunch, and then by 6 PM they're trying to cram 90 grams of protein with a 12-ounce chicken breast in their dinner. And even when they try to do that, they're craving junk food and they just snack all day long. Think of your hunger like a fire and think of protein like wet logs. If you throw wet logs on the fire first thing in the morning, the fire stays low and steady all day. You barely notice it. But if you fill the fire with some kindling first thing in the morning— toast, cereal, bagels— the fire is huge. And by 3 PM, it's grown even more. By 7 PM, you're wondering, how the hell am I gonna put this thing out? And oh, by the way, you put it out by eating a bunch of sugar. And so the order in which you do this matters. And studies have shown people People who eat 30 to 40 grams of protein at their first meal eat on average 260 less calories per day. And 260 calories a day is over a pound more of fat loss every 2 weeks, just by moving the times that you eat certain foods. So aim to eat at least 30 to 40 grams of protein within 2 hours of waking up. But now this next habit is where things get interesting, because this next one doesn't happen at all during the day. It happens while you're asleep. And if you skip it, the other 6 habits won't even matter. Habit number 5 is about sleep, but not in the way you've heard it before. Everyone tells you, yeah, get 8 hours of sleep. Cool. So you're in bed by 11 PM, but you spend the first hour scrolling and then kind of toss and turn for 15 minutes, and then you wake up at 3 to go pee. So all of this, you're in bed, for 8 hours, but you're actually only getting 5 hours of sleep. And it's the worst kind of sleep. It's that light interrupted sleep, and that's the kind that wrecks your hunger hormones the next day. And this is why you can be eating good but still have a ton of cravings and appetite. So what I want you to think about is the last hour before you go to bed. Think of it like a plane Landing. A plane doesn't go from cruising altitude to the runway in 30 seconds. It takes like an hour to fully start to descend and finally hit the runway. And yet for your bedtime routine, you try to go from cruising altitude to runway in 30 seconds, and then you wonder why your sleep is fragmented and you can't stick to your diet. So 60 minutes before bed should be used as your wind-down period. This is where you lower the lights, try to limit screen time, do some stretching or journaling or reading to get to wind down to bed so that when you do go to bed, you'll actually get the quality of sleep that helps your belly fat loss, not halts it. And now these next 2 habits are probably the smallest ones of them all. That's what she said. But they're the ones that almost nobody is doing and makes the biggest difference between whether you keep your belly fat or whether you finally get it the hell Habit number 6 is the one that kills the fake hunger that ruins most people's diets. Most people will be hungry during the day, but it's not actually hunger. It's dehydration masked as hunger. So you think you need to eat, adding to your calorie total for the day, when in reality you just need to drink some fucking water. And studies have shown up to 60% of people misidentify thirst as hunger, especially in the morning. And I want you to think of your body overnight like a houseplant. If you have 8 hours without water, the soil when you wake up is bone dry. So the first thing the plant needs in the morning isn't fertilizer, it's water. If you pour the water on first, the plant will perk up in minutes. But if you try to feed it the fertilizer without watering it first, the food would just sit there. Your body is the plant. Coffee and food is the fertilizer. Make the water come first. 16 to 20 ounces within 10 minutes of waking up. This literally takes 30 seconds but can make one of the biggest differences in losing your belly fat. And that brings us to habit 7, probably the smallest one of them all, but also the one that keeps the entire micro habits together. Most people, when they're trying to lose belly fat, track one thing: the number on the scale. The scale. If the number's up 2 pounds, the whole day is ruined. If the number is down, great, I earned a treat. So your entire mood, motivation is dictated by a number on the scale, which by the way, is going to fluctuate every day, no matter how perfect you are. And then the worst part, even when your belly fat is shrinking, you can't see it no matter what the number on the scale said. Because you see your belly every day in the mirror in the morning, the change is too small to notice day to day. So your brain says nothing is happening and you quit. Think of it like watching grass grow. If you looked out your window every single day and saw your grass, you wouldn't notice it grew 0.27 inches because you see it every day. But if you went on a trip for 4 weeks and you came back and nobody cut your grass, you would notice the grass is super tall. And your belly fat is the same way. You're not going to notice a difference day to day, but if you look at your progress pictures side by side, those won't lie. And this happened to one of our clients, James, who he was seeing progress. But when we put his progress pictures side by side and you can see the progress he's made, that's when he was like, oh shit, this is really working. So habit number 7 is one photo, one time a month, the same lighting, the same clothes, the same angle, the same pose. Every 4 weeks, take it, put them side by side, And you will notice a difference. This is the single best insurance policy to make sure you don't quit too soon and you keep going long enough to see your belly fat loss. And if you're like, all right, Eric, I like this video, but honestly, I need a bit more personalized help and I need something just to take out all of the guesswork. Well, that's exactly what I do for a living. You can click the link in the description below to learn more about my online coaching options. And if you're sitting there thinking, okay, Eric, I'm going to start doing a couple of these habits. But how do I know it's actually working? Well, I made a video on exactly what signs will happen when you're on track with your belly fat loss. You can click this link here to watch it next.