Looking to make January the month where you finally kickstart your fat loss journey? You’re in the right place. These 30 simple tips cover everything from mindset to nutrition and exercise, giving you the tools to make sustainable progress without overcomplicating things ⬇️
Mindset & Planning
1. Set realistic goals: Break down your bigger goal into smaller, achievable targets for the month.
2. Focus on habits, not outcomes: Prioritise creating habits over obsessing about the scale.
3. Track your progress: Use a journal, app, or photos to monitor changes beyond just weight.
4. Celebrate non-scale victories: Fitting into old clothes, more energy, or improved mood are big wins.
5. Stay consistent: Fat loss happens over weeks and months, not days.
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Nutrition
6. Prioritise protein: Aim for protein in every meal to keep you full and support muscle retention.
7. Eat mindfully: Avoid distractions when eating to tune into hunger and fullness cues.
8. Plan your meals: Prep ahead to avoid relying on takeaways or quick processed options.
9. Watch portion sizes: Use smaller plates or your hand to gauge appropriate portions.
10. Include high-volume, low-calorie foods: Vegetables, fruits, and soups help you feel full without excess calories.
11. Limit liquid calories: Cut back on sugary drinks, fancy coffees, and alcohol.
12. Drink water before meals: Staying hydrated helps manage hunger.
13. Don’t skip meals: Regular meals keep your energy stable and prevent overeating later.
14. Satisfy cravings strategically: Swap calorie-dense treats for lighter alternatives you enjoy.
15. Eat out wisely: Look at menus beforehand and balance indulgent meals with lighter options.
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Exercise
16. Find a workout you enjoy: Consistency is easier when you look forward to exercising.
17. Add strength training: Build lean muscle to boost metabolism and improve body composition.
18. Move daily: Walk, stretch, or do light workouts to increase overall activity levels.
19. Use NEAT (Non-Exercise Activity Thermogenesis): Take the stairs, walk while on calls, or do chores to burn extra calories.
20. Combine cardio and weights: A mix of both helps with calorie burn and muscle preservation.
21. Set workout goals: Commit to a specific number of sessions per week for accountability.
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Lifestyle
22. Prioritise sleep: Lack of sleep disrupts hunger hormones and increases cravings.
23. Manage stress: Practice relaxation techniques to avoid emotional eating.
24. Limit late-night snacking: If nighttime eating is a problem, set a kitchen curfew.
25. Get outside: Fresh air and sunlight improve mood, energy, and activity levels.
26. Reduce alcohol intake: Alcohol adds empty calories and often leads to poor food choices.
27. Create an accountability system: Work with a coach, friend, or group to stay on track.
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Mindful Indulgence
28. Plan indulgences: Enjoy occasional treats mindfully and without guilt.
29. Stick to the 80/20 rule: Eat nutrient-dense foods 80% of the time and allow for flexibility.
30. Don’t restart on Monday: Every meal or day is a new chance to make a positive choice.
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You can download these tips using the link below ⬇️🙌
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Ready to Make January Your Best Month Yet?
These 30 tips are just the beginning. The real magic happens when you take action! Let's work together if you’re ready to lose fat, build confidence, and make 2025 your best year yet.
Contact me using the link above and I'll send over the details of my JANUARY KICKSTART OFFER 🤩 Ollie x
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