The journey to weight loss often feels confusing and overwhelming. With countless fitness trends and diet tips flooding social media, it is easy to lose focus. However, simplicity remains the most reliable guide to success on any fitness path. By focusing on a few consistent, straightforward habits, lasting results become achievable.
Maintaining weight loss can be difficult, but sticking to basic habits makes it possible. Dusty Young, a fitness coach, shared on Instagram on May 11 five simple habits that helped him keep off 100 pounds (45 kilograms).
1. Prioritise Protein
Protein plays a crucial role in weight management. Dusty explained, “Protein helps control hunger, builds lean muscle, and boosts metabolism. I centre my meals around eggs, beef, chicken, pork, turkey, and low-fat dairy. My goal is 0.7 to 1 gram of protein per pound of body weight. Protein is my not-so-secret weapon.”
2. Eat Enough Fibre
Fibre is essential for good digestion and appetite control. Dusty said, “I aim for at least 15 grams of fibre per 1,000 calories. Fibre keeps me feeling full, reduces cravings, and supports healthy bowel movements. Fruits, vegetables, whole grains, and beans are my go-to sources.”
3. Keep Moving
Staying active is key to long-term fitness. Dusty noted, “Strength training four times a week is non-negotiable for me. I also make sure to get daily steps by walking, using the treadmill, parking farther away, or taking extra steps whenever possible.”
4. Eat from Home
Preparing meals at home helps control calorie intake. Dusty shared, “About 98 percent of the time, I eat food I prepare myself. This helps me avoid the unpredictability of eating out. Planning and prepping meals ahead keeps me on track.”
5. Prioritise Sleep
Good sleep supports overall health and weight maintenance. Dusty explained, “I aim for 7 to 9 hours of quality sleep each night. When I’m tired, my hunger hormones spike, and my willpower drops. To sleep well, I limit caffeine, set a bedtime, keep my room cool, and reduce screen time before bed.”
Dusty Young’s simple, consistent habits show that with focus and discipline, maintaining significant weight loss is achievable.
