It’s January 1st. New year. New goals. But the same principles still work. And they always will.
If fat loss is one of your goals this year, don’t get distracted by fads, 30-day extremes, or flashy “biohacks.” Real change comes from real consistency. So here’s your playbook. In no particular order, these are the 8 simple steps to take and stick to if you want to see fat loss results that actually last.
1. Strength Train 3–4 Days Per Week
No, lifting weights won’t make you bulky. It will build lean muscle, boost metabolism, and help your body burn more calories at rest. You’ll not only look better, you’ll function better. Aim for full-body workouts or an upper/lower split. Consistency here is more important than intensity.
2. Walk an Average of 10,000 Steps Per Day
This isn’t just about fat loss. Walking helps with recovery, stress, blood sugar control, and digestion. It’s the simplest way to increase your daily energy burn without beating up your body. Don’t overthink it. Just walk more.
3. Eat Mostly Whole Foods 90% of the Month
That doesn’t mean “never eat fun stuff.” It means most of your meals should come from real, one-ingredient foods: lean proteins, fruits, veggies, rice, oats, potatoes, healthy fats. These foods fill you up without blowing your calorie budget.
4. Eat at Least 0.7g of Protein Per Pound of Bodyweight
Protein helps with muscle repair, keeps you full longer, and increases the calories your body burns just to digest it. Make it the star of every meal. If you weigh 150 lbs, aim for at least 105g per day. Prioritize quality sources like chicken, fish, eggs, cottage cheese, and protein powders.
5. Include Fiber-Rich Foods Daily
Greens, fruits, legumes, and veggies not only aid digestion, they also help control hunger and blood sugar. Fiber helps you feel full longer and makes it easier to eat fewer calories without feeling deprived.
6. Drink Mostly Water
Water helps regulate hunger, energy, digestion, and just about every function in your body. Aim to get as close to 100% of your liquids from water as possible. If most of your hydration comes from energy drinks, coffee, and soda, it’s time to clean that up.
7. Do 90 Minutes of Purposeful Cardio Per Week
Cardio is great for heart health, stress relief, and recovery. It doesn’t have to be intense. Just intentional. Try 3 sessions of 30 minutes each, or even shorter higher intensity walks after meals. Keep it sustainable and enjoyable.
8. Get 7–9 Hours of Sleep Per Night
Sleep is your fat loss superpower. Poor sleep drives up hunger hormones, increases cravings, and reduces recovery. Make sleep a priority and your body will thank you with better performance, mood, and results.
Here’s the Real Secret…
None of this is new. None of this is sexy. But it works if you stick with it.
No hacks. No shortcuts. Just habits. Built over time.
Most people overestimate what they can do in 4 weeks and underestimate what they can do in 12 months.
If you want 2026 to be the year it finally clicks, pick one or two of these steps and commit to them for 2 months – then add another, and another, and another…
Little hinges swing big doors. You’ve got this.