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10 ways to kick-start fat loss

Self-directed fat loss programs fail 98% of the time, but not because fat loss is so hard. It’s because most people make fat loss hard by trying to learn and do too much at once. It’s “all or nothing” at its worst, and it leads to a staggeringly high rate of failure.

At Soultrain, on the other hand, our clients enjoy an amazingly high success rate. And that’s because we understand how successful change really happens. You see, successful, lasting change only happens by introducing new habits/behaviours slowly — and only when a client is truly confident they can do them.



If you don’t want to be part of the 98% that fail at fat loss, I strongly recommend you do the same thing we do. So here’s a list of proven habits and behaviours that’ll help you lose fat. And what do you do with them? Simple: first, read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest for you.

Once you choose, ask yourself the following question:

“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”

If the answer is a 9 or a 10, you can get started on that habit.

However, if your answer is less than a 9, either choose a different habit or make your chosen habit easier until you’re really confident you can do it. For example, instead of exercising 30 minutes a day, could you do 15? How about 5? Give yourself permission to make it easier and easier on yourself until you’re at least 9/10 on the confidence scale. Then do it.

Remember, this is about truly being honest with yourself. Forget about what you think you should be able to do what can you do, right now? In my experience, to be truly confident (which is what separates those who succeed from those who fail), people need to start with one, quick, easy habit each day.

Pick ONE of the following habits, and do it every day for 14 days.

Fat Loss Habit 1. Exercise for 30 minutes

Fat Loss Habit 2. Take fish oil and a multivitamin at breakfast

Fat Loss Habit 3. Drink at least 8 cups of water

Fat Loss Habit 4. Eat at least 4 one-cup servings of vegetables

Fat Loss Habit 5. Sleep at least 8 hours

(including naps and night-time sleep)

Fat Loss Habit 6. During each meal, stop eating when 80% full

Fat Loss Habit 7. Twice during the work day, get up and do 5 minutes

of muscle stretching

Fat Loss Habit 8. Eat 4 – 5 meals

Fat Loss Habit 9. Eat lean protein with each meal

Fat Loss Habit 10. Replace grains with greens during each meal

These 10 habits should give you a great start on the fat loss process.

But remember the rules. Don’t try to pile them all on at once.


Begin by choosing only one new habit that you’re confident you can do for 14 days. Then do it, adding new habits only after you’ve mastered the first one.

And here’s another key tip. As you adopt each new habit, you have our permission to leave everything else the same. Sure, if you’re feeling particularly ambitious one day and you want to try a few new things, that’s OK.

However, take my word. You can’t do it all at once, every day. But the good news is you don’t have to! So just let go of that expectation right now.

Instead, pick one proven behaviour to start with. The same way you would learn math, or learn to talk, or learn anything, you’re going to learn to get in shape.

Remember, 98% of self-directed fat loss programs fail, because people try to do too much at once. But there is a better way: you do less, you do it longer, and you get lasting results that aren’t possible any other way. It’s that simple. You can make fat loss complicated and most likely fail. Or you can make it simple and succeed. It’s your decision.

But there’s no in between.

That’s why it’s so essential not to do this alone. Having someone you can turn to — someone who has done what you want to do and can simplify the process for you — is perhaps the most important thing you can do for yourself if you want to lose the fat and keep it off for good.

If you want extra help simplifying your nutrition habits we strongly recommend checking out the THR1VE menu. Most of their delicious meals exactly follow our fat loss habits outlined above.


If you would like to learn the quickest and easiest way to exercise for fat loss, whilst being part of a fun and supportive environment which allows you to strive for you goals, we’d be happy to help you; that’s what our coaching program is here for. Click here to register for our FREE 7 day trial.


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