Are you trying to lose weight but can’t seem to achieve any success? You might need to incorporate some new strategies into your life. Dusty Young is a weight loss warrior and coach who personally lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight in a natural and sustainable way. In a new post, he unveils the 9 fat loss strategies that helped him lose 100 pounds. “These changed everything!” he wrote in his Instagram post. “First things first – If you don’t eat less calories than you burn, you’re not losing weight. Period. These are the things that helped me do just that!”
He Ate Bigger Meals
According to Dusty, less snacking was one of the key components of his weight loss. Instead, he focused on eating bigger meals. “I tried eating more frequent, smaller meals throughout the day, but it just left me constantly hungry & always thinking about food. Bigger meals don’t,” he says in his post.
He Ate More Protein
Amping up his protein intake was also an important habit he incorporates. “Eat high protein,” he writes. “It helps preserve & build muscle, but also keeps you fuller longer. Aim for around 1 gram per pound of your ideal body weight.”
He Put Thought Into His Meals
Don’t eat thoughtlessly, he continues. “Put thought into my meals,” he writes. “You don’t have to plan and prep everything, but it’s a lot easier to hit your goals if you don’t have to make decisions on the fly.”
He also started strength training and building muscle. “Lift weights 2-4x a week,” he encourages. “Muscle is your best friend for boosting metabolism and longterm weight-loss & management.”
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He Prioritizes Sleep
Getting enough sleep is also key. “Set a consistent bedtime,” he writes. “Getting 7-9 quality hours of sleep increases energy & keeps cravings at bay. Make it easy by setting a non negotiable bed time.”
And, he also started walking. “Get at least 7,000-10,000 steps a day – You don’t NEED to do a bunch of cardio - just stay active and move throughout the day. Every step adds up!” he writes.
He Doesn’t Drink His Calories
Next, he stopped drinking his calories. “Limit liquid calories,” he writes. “Sodas, juices, & fancy coffee drinks are sneaky calorie bombs that don’t fill you up. Stick to water, seltzer, tea, simple coffees, & zero sugar drinks the majority of the time.”
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He Eats Mostly Nutrient Dense Foods
He also eats mostly nutrient dense foods. “Focus on whole-foods. They give you the biggest bang for your buck. They’re high in nutrients and fiber, which means you’ll feel full, energized, and on track with your goals,” he says.
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He Avoids Extreme Restrictions
Also, avoiding extreme restrictions was a big deal. “Losing the weight became a lot easier when I didn’t cut out my favorite foods like ice cream (that just led to binges). I just had to learn how to eat them in moderation,” he says.
“You don’t have to do ALL of these to see success, but the more you can focus on, the better off you’ll be. If this list seems overwhelming, start with the easiest one for you. Be consistent with it, and slowly add more over time,” he concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
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5. Greek Yogurt/Cottage CheeseShutterstock
13. Asparagus: 20 caloriesShutterstock
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Probiotic Foods: Kefir Greek YogurtShutterstock
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Prebiotic Foods: GarlicShutterstock
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Protein Brownie Batter
5. Fruit JuiceShutterstock