7 Unconventional Fat Loss Habits
Here are seven habits that will help you lose fat for good.
I lost 50kg in two and a half years. But before that, my fat loss journey was a rollercoaster. I’d lose 10kg, then gain 20. Lose 20kg, then gain 30, and so on.
One reason I’ve managed to keep the weight off this time is because of the habits I’ve developed. I don’t even realise I’m doing some of them anymore—they’re second nature.
Today, we’re going to go through seven of those habits. The last one might be a little controversial.
1. Learn Mindful Eating
The biggest reason I got fat was food—or more accurately, my relationship with it.
I used to eat whenever I was stressed, angry, or bored. I also couldn’t tolerate hunger. So I’d eat whenever I felt like it, and I’d eat whatever I wanted.
The shift came when I became more mindful about food. I started taking the time to think about why I wanted to eat and stepping back to assess what I was eating. Creating that gap between the impulse to eat and actually eating gave me a level of self-control.
The best way to do this is by keeping a food journal, either on paper or on your phone. For more precision, use a calorie-tracking app.
Taking a few minutes to observe why and what you’re eating can make all the difference.
2. Don’t Do Too Much
I still struggle with this—though now it’s more with work than fitness.
Let’s say you start with a 4-day weight training routine. You feel good and see some results. But because you feel good, and because the results are only “some”, you decide to do more. You jump to a 6-day split, add cardio every other day, and take up a new sport.
You might keep it going for six weeks, but not six months or six years.
In fitness and life, the route that requires patience is often the fastest. The shortcut might be tempting, but it’ll likely set you back.
If you’re seeing results but feel like doing more to speed things up, don’t.
3. Find Ways to Get Active
To lose weight, you need to be in a calorie deficit—as you know. You can achieve that by burning more calories.
The obvious way is working out. Like by weight training, running, or boxing. The less obvious way is finding ways to be more active in your daily life.
Take the stairs instead of the lift. Walk to get groceries instead of driving. Help out more with housework.
If you want to lose fat and maintain or even build muscle though, hitting the gym and lifting weights is unconditional.
4. Meditate
How does sitting with your eyes closed help you lose weight? Because fat loss is as much a mental battle as it is a physical one.
On the surface, it’s about eating clean, tracking calories, going to the gym, and doing cardio. But underneath, it’s about impulses, focus, and emotions. It’s about self-control. Meditation helps with that.
Start small. Sit down once a day, set a timer for five minutes, and stay completely still. I don’t care if your nose itches or someone breaks into your house—don’t move a muscle.
This practice teaches you how to feel without reacting, a skill that carries over to other areas of life.
5. Always Sip on Water
Growing up, I was told, “You’re thirsty, not hungry,” whenever I asked for food. I didn’t believe it then, and I still don’t—but it’s a useful habit for weight loss.
Hunger comes with fat loss because you’re eating fewer calories than your body needs. That’s unavoidable. What you can do is find ways to manage the hunger.
Drinking more water is one of those ways. It fills your stomach and curbs your appetite.
I recommend drinking 500ml as soon as you wake up. Then, keep a bottle with you throughout the day.
6. Weigh In and Pose in the Mirror Every Morning
A big part of losing fat—and keeping it off—is accountability.
Imagine if you could speed while driving and never get caught. You’d speed all the time. Now imagine that every time you went over the limit, even slightly, you got a ticket. You’d stop speeding.
Weighing in and posing in the mirror every morning works the same way. If you fall off your diet one day, you’ll see the impact the next morning. You’ll weigh more and look puffier.
Most of that is just water weight, but it’s a reminder of what could happen if you keep slipping up.
Even if you’ve completely fallen off track and you don’t want to weigh in (I’ve been there) continue to do so. It’ll help you get back on track faster.
7. Critique Everyone
This one’s controversial: critique everyone—including yourself.
If your mum says she’ll lose weight but never does, note it. If your friend keeps eating chocolates but wants to be healthy, note it. If you plan to go to the gym five days a week but only make it twice, note it.
Then look at these behaviours and associate them with the results—being overweight and unhappy about it. Recognise the connection. Once you do, you’ll stop repeating those same mistakes yourself.
Quick disclaimer: keep these critiques in your head. Don’t go around calling people out.
Conclusion
If you want to lose fat for good, start with one or two of these habits. Get consistent, then add more to your routine.
Keep this in mind: whatever you do to achieve your results, you’ll need to keep doing to maintain them.
Eventually, you’ll reach a point—like I have—where you can break a few rules and still make progress.
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