If weight loss or fat loss is your goal, then pay attention to tracking your habits and fat loss activities. ✅
Use a journal, a notepad, or a calendar to track your daily health habits. Focus on tracking the daily number or amount of:
- healthy meals
- fiber
- vegetables
- whole grains
- lean protein
- water
Track your physical activity. Long-term fat loss for health benefits depends on daily habits. Eating nutritious foods and engaging in physical activities. Track the active minutes per day. This is a great use of an activity tracking watch or other wearable. You can track steps, too.
Garmin is an example of a watch that has physical activity intensity minutes. Set your weekly goal to 150 minutes per week. You’ll meet your goal with 30 active intensity minutes each day. For fat loss, you’ll benefit from more active minutes. Can you get to 45 minutes each day?
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| A screenshot from the Garmin Connect web application showing weekly activity intensity minutes. |
For fat loss, focus on your nutrition. Don’t focus on the daily fluctuations of your weight. You can’t change your weight, but you can change how much you eat and what you eat (and drink).
You can’t drop five pounds of fat in a day, but you can, hopefully, arrange your schedule to be able to exercise every day, building healthy habits that will help you get the most out of your physical life.
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