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5 Keys to Fat Loss - Plus 2 Bonus Tips!

Updated: Mar 31, 2020

By Nikki Jarrett

  1. Sleep - You need between 7-9 hours of sleep each night.

  2. Stress management - Learning to manage your stress level can be a challenge in of itself, but it is important to keep your stress level lows as it plays into your hormones and will cause weight gain.

  3. Nutrition - Eat like an adult, more vegetables and fruit and less junk. Choose nutritional dense foods over calories dense foods. Follow the 80/20 rule, with the weekly average 80% or more with quality nutrition!

  4. Weightlifting - You must weight train to maintain muscle mass as you loss fat. This will help keep the metabolism firing and fat loss going. This is not your 2lb pink dumbbells either. Lift heavy to stimulate a response and keep the body strong!

  5. Hydration - ok, coffee is not hydration. Drink at least half our body weight in ounces in water each day. This will help you feel full, decrease bloat, and help your joints, skin, digestion be at its best.


  1. Intensity - You can not just go through the movement and hope to get results. You must have intent, focus and intensity to stimulate a response. You can increase your intensity by shorter rest periods or setting a time limit to complete to total workout.

  2. Recovery- This goes along with sleep and stress management but deserves its own place being so important to the FAT Loss process. Recovery is not sitting on the couch and bingeing on Netflix, but using your days away from training to work on mobility, foam rolling, a massage, hiking, biking, or moving a little more during the work day.

Above all - CONSISTENCY.

If you do not find ways to maintain consistency your fat loss progress will slow, or even stop. This is the greatest challenge but it is NOT IMPOSSIBLE to achieve!

Build upon healthy habits, understand mistake will happen, but get right back to it!

Never give up. Keep going. You will reach your goals!


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