8 Fat Loss Habits That KEEP You Lean (Long Term Results)

What's going on everyone? Welcome to today's video. We are going to be going over fat loss habits to keep you lean because everyone can follow the most intense hardcore plan for a week or 2 weeks, but then they'll fall off. But habits, when you build up good habits, it almost like results happen effortlessly because you do things without even realizing it. The power of habit. So let's get into it. But before we get into it, I want to thank the sponsor of this video. Y'all know who it is. Skillshare. At this stage, Skillshare are going to be sending my kids to college. So as you know, if you watch previous videos, Skillshare is an online learning community with courses on absolutely everything. This includes starting your own YouTube channel, videography, editing, content creation, the lot. I've also got a link in description box. The first 1,000 people to click it get the first 2 months free on premium. Go ahead, click that link in the description box. It's such an amazing service. And again, thank you so much, Skillshare, for sponsoring this video. Now, what spurred me to do this video was actually a post on Instagram. If you're not following me on Instagram, @roblipsett, I don't know what to say. Your life will drastically improve by seeing my ab selfies on Instagram. But what spurred me to do this post was actually I wrote a long caption going over some of the fat loss habits that I have built up over the years to stay lean, because I often post some crazy food porn on my story and people ask, Rob, how do you eat this? And you'll not let yourself get out of shape. And so when I was writing the caption, I actually had to cut it in half because Instagram wouldn't let me write anymore. There's a certain limit on how much you can type. And it's no secret that YouTube is my favorite social media platform on all the interwebs because this is where I can literally have a whiteboard and go into detail. So these were the points that I wrote on Instagram, but I couldn't really explain them all properly. And a lot of you guys asked me to to make a video on it. So here we are. Ask and you shall receive, 'cause I'm very interactive with my audience. All right, so in no particular order. Just quickly before we get to the points, I want to emphasize that you need to be in a caloric deficit to lose fat. That goes without saying. These are all just things that I do to help me sustain that deficit. Just like how you've good and bad habits with spending money, you've also good and bad habits with spending your calorie money, as I like to call it. First is step count slash NEAT. And what that stands for is non-exercise— I always mess it up. Non-exercise activity— non-exercise activity— Thermogenesis? Not bad, Smith. I always mess it up. Non-exercise activity thermogenesis. And so this just is a fancy way of saying the calories you burn without exercising. So this can be going for a walk or, you know, walking up the stairs instead of taking the lift. There's a lot of things, okay? So the reason why this is so effective is 'cause it's like exercising without actually having to go work out. So you do it effortlessly. You don't even notice yourself doing it. So what I do is I set a notification on my Fitness Pal to remind me to hit a certain step count. My step goal per day is actually 12K per step. So it used to just be 10K and I said, that's not enough. I want to do 12K, and I even try to do as much as possible, especially in London. Some days it's actually up to like 26K. It was yesterday. It's crazy because, as you know, my car is back in Dublin, so I just walk everywhere. That's actually been one of the best things for me to get to know the city, is I just walk or even cycle everywhere. And I'm doing a video on what it's been like the last 6 months moving to a different country and moving to London. So yeah, let me know if you have any questions about that. But going for walks is not only great for just burning calories at a leisurely pace doesn't stress you out, but it's also great for the mind. So if you're watching this, go for a walk, put in a podcast, maybe listen to this video, and go get some steps in. So point number 2 is tracking your food intake. You know I always go on about how important it is to track your calories, track your macros when you're starting off. But the habit that this instills into you is that— you can say this is good or bad— but you'll kind of never look at food the same way again as it's such an eye-opener. I kind of look at food and I'm like, instead of like a lovely delicious meal, I'm like, I see like numbers like the Terminator, okay? I see like calories, protein, fat, carbs. But doing this is going to make things so much easier for you. And what I actually recommend is that you track your calories and your macros on an app called MyFitnessPal again for, you know, maybe 3 months, 6 months. I actually did it for years nonstop, but it's not healthy to be constantly weighing out your food and obsessed with it. Like when you go out for a family dinner, are you gonna bring the food scales and gonna weigh your plate? No, you'd look absolutely insane doing that. Don't do that. But what it does do is gives you such a good awareness of how much calories are in certain foods, and you can learn from that and bring it forward and kinda loosen up on things a little bit. So again, it just gives you really good awareness on what you're actually eating. So again, that actually gave me so much knowledge, which actually leads to freedom in terms of your nutrition. So I highly recommend tracking your calories or your macros for a short period of time. No liquid calories. So again, this is just like such a way to build up calories and for no reason at all. Nowadays, pretty much every like soda or drink that you enjoy, there's a low-calorie alternative to it and they taste pretty much the exact same. So I'm mainly sticking to black coffee, flavored water, BCAAs are also a great delicious one as well. Anything really that's got very little to no calories and that's also going to help you with hydration, getting more water in per day too. So cut down on your liquid calories. Again, it just builds up, and there's so much alternatives that you can choose from. I do like to enjoy a whiskey sour or a skinny cappuccino now and then though, if I'm feeling a little bit wild. Next up is focus on total daily intake, and this is where people overcomplicate things so much. If I have a huge breakfast I'll just go easy on lunch and dinner. If I want to smash a pizza in the evening, I'll just lower my carbs and fats earlier on the day. Pretty simple. So many people think, oh, I need to stoke my metabolism, I have to eat every 2 hours, or oh, I have to, you know, slam back carbs and fats post-workouts within 15 minutes or my gains will fall off. No. When you start focusing on your total daily intake, things become a lot easier and a lot more easier to manage. Next up, we got volumize your meals. I'm not sure if I just made up that word. Is volumize volumize in the dictionary? Who knows, but I like the sound of it. It's like a superpower. Volumize. Basically, this just means make your meals bigger, okay? So stack your plate full of veggies. If you want kind of like a visual representation of this, is think of a glass of oil, okay? Very calorie dense. Think of swallowing that oil and think how much room that would take up in your stomach for the amount of calories in it. Very little, okay? And it's a lot of calories. And then think of a huge, huge bowl of mixed leaf salad, okay? And you eat all that and it pretty much takes up your whole stomach for very little calories. That's probably the best way I can describe things. So obviously one is gonna not do much for your hunger at all. The other is gonna do loads for your hunger and it's also gonna provide you with so much fiber and micronutrients. So again, stack up the veggies, whatever it may be, salad, broccoli, all that good stuff. And again, that's also gonna add a lot of flavor to your meal as well. So personally, I love vegetables, especially if you cook them right. So yeah, volumize your meals. Next up is lift weights regularly. Not only does lifting weights make you look absolutely amazing, but it actually helps a lot with fat loss. So in the short term, yeah, you know, doing cardio will burn more calories, but long term, your body composition is going to be far, far superior if you lift weights. Nutrient partitioning is a very complicated topic, but You know, to put it in simple terms, it's basically how your body deals with nutrition and the food you put inside it. So lifting weights regularly is gonna do wonders for your fat loss, make you jacked as hell, and it's got a host of health benefits. So if you watch this channel, you should be lifting weights. Next up, high protein intake. And now I've done so much videos on my own macro split, doing macros for other people, what macro split you should do or what intake you should have. And I am always in the higher protein camp, okay? I actually eat above 1 gram per pound of body weight, which is like, you know, a pretty high recommendation as is. The reason I do so is because it helps me a lot with hunger. I can easily smash a huge bowl of Sara's Strips. Shout out to Max Tuning. But if you gave me a big bowl of boiled chicken breast, I'm gonna have a problem eating it all. So again, high protein intake is gonna do a lot for your satiety, and it's also great for body composition too. In terms of body composition, protein really is the king there. So Eat your damn protein. Next is daily weigh-ins. And now this, you know, I can go two ways here, but there is actually research and studies to show that people who weigh themselves daily actually lose more fat, lose more weight, keep their weight down. And the reason for that is you're constantly reminded, and if you see a spike in your weight, you say, oh God, you know, I probably went a little bit too hard on dinner last night. And it subconsciously tells you to, you know, eat a little bit less that day. But if weighing yourself or seeing your weight every day, this is gonna mess with your head a little bit, then leave it out. But one thing I do also recommend my clients to do is do daily weigh-ins and then take a weekly or even a monthly average. So that actually tells you not to get too hung up if the scales do shoot up one day, especially for females who have a hormonal cycle and their weight may be fluctuating a lot more. It actually gives you peace of mind to actually take an average instead. So doing daily weigh-ins has a lot of benefits. And it tends to keep people's weight off more effectively. So guys, that is it. Comment down below if you have any fat loss habits that help you stay in shape. These are personally my favorite ones. And again, if you wanna read more, cut the BS outta your training and nutrition, go on roblipsett.com. I'll see you in the next one. Keep it real. I love you. Peace.