Thread by @Gabepluguez

Losing fat should NOT be complicated.

Here are 16 tips that’ll help you drop 15 pounds in the next 60 days:

1. You don't crave junk food - you lack emotional control.

A lot of people eat or binge eat junk food as a way to cope with their negative emotions.

Fix your mental health, and you’ll fix your junk food addiction.

2. Late night eating doesn't cause fat gain. Eating too many calories does.

It's not about what time you eat, it's about how much you eat.

3. Getting 7+ hours of quality sleep per night is a performance-enhancing drug.

There’s a big difference between the well-rested and sleep-deprived version of yourself.

4. Eating protein first will prevent you from overeating elsewhere.

Protein is the most satiating macronutrient, so prioritize it in all your meals.

5. Weight training is more effective than cardio for long-term fat loss.

The more muscle you have…

The more calories your body burns throughout the day on autopilot..

6. Most of the time you’re not hungry - just thirsty.

Drink water the next time you feel hungry and you’ll notice the hunger cravings fade away within minutes.

7. To avoid post-dinner snacking, track your calories and protein.

Taking objective measurement forces you to stop and think.

8. Walking more is the most underutilized yet effective fitness habit.

9. Remove the stumbling blocks.

It's easier to succeed if your house is packed with only whole foods

10. Stop referring to yourself as "fat" "lazy" or "piece of sh*t".

If you want to change, you must change your self-identity.

11. You'll experience minimal hunger on a high-protein diet.

12. You can eat foods like pizza, ice cream, & burgers and still lose fat.. and still lose fat if you're in a caloric deficit.

You didn't gain weight from "bad food". You gained the weight from Too much food.

13. Poor sleep increases your hunger hormones in the day, making it harder to lose fat.

14. You don't need to go to the gym to workout.

All you need is your body weight, some resistance bands, and progressive overload.

15. Make it a habit to eat slower - this gives your body time to release leptin (the hormone that tells your body you're full)

16. Motivation is fleeting - you must establish proper default actions.

This will make being healthy just as effortless as brushing your teeth every day.

What else would you add to this?

Let me know below.

& If you want more tips like this…

Follow me @Gabepluguez