Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Consistency Over Perfection

Her first hack is consistency over perfection. “Stick to your meal and workout plan for at least 2-4 weeks before judging your progress. Real change takes time!” she says.

Protein is Your Powerhouse

Next, amp up your protein. “Make protein a staple at every meal. It keeps you fuller for longer, supports muscle recovery, and helps curb cravings,” she writes.

Move More Throughout the Day

Make sure to move throughout the day. “Beyond your workouts, try to add an extra 1.5-2k steps daily. Small bursts of movement add up and boost your metabolism,” she recommends.

Hydrate to Elevate

Next, hydrate. “Increasing your water intake by just 500ml daily can help control hunger and keep your metabolism humming,” she says.

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Prioritize Quality Sleep

Finally, make sure to get enough sleep. “A good night’s sleep is non-negotiable. Aim for an earlier bedtime (yes, that means no scrolling in bed!) to aid recovery and optimize fat loss,” she says.

Also, She Busts Some Fitness Myths, Including Daily Workouts

In another post, she tackles fitness myths you shouldn’t believe. The first one? “You need to work out every day to see results,” she says. “While consistency is key, rest is just as important. Your body needs recovery time to rebuild and grow stronger. Overtraining can lead to burnout and injury—rest days are essential for long-term progress and also if you set yourself an unrealistic workout goal you will never achieve it and give up!”

Myth 2: Lifting Weights Will Make You Bulky

Myth two is “You’ll get bulky from lifting weights,” she writes. “Ladies, fear not! Lifting weights won’t automatically make you bulky. It will, however, help you build lean muscle, boost your metabolism, and leave you looking toned and strong. Say goodbye to the “toning” myth—muscle is your friend!”

Myth 3: The Scale Is the Best Measure of Progress

The final myth? “The scale is the best measure of progress,” she says. “Weight isn’t the whole picture. Factors like muscle gain, water retention, and hormonal changes can affect the number on the scale. Focus on how you feel, your strength, and your performance—those are far more important indicators of progress.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Cutting Out Alcohol

Putting down the bottle and cutting out alcohol was instrumental in Dillon’s fat loss – and not just because of the calories in booze. “This was a game-changer. Reducing alcohol intake helped my body recover and shed fat faster,” he writes.

Stick to a Plan

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His next healthy habit was sticking to a plan. “I stayed committed, even when it got tough. Pushing through the hardest part—those first two weeks—made all the difference,” he writes.

Prioritizing Sleep

Prioritizing sleep was also key. “Getting 7-8 hours a night helped my body recover and kept my metabolism running smoothly,” he says. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

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Walking

“Walking instead of doing intense cardio” was also surprisingly helpful. “I kept it simple by walking regularly. It was easy on my body and helped burn fat consistently,” he says. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Patience and Consistency

Habit five is “staying patient and consistent,” he says. “Results take time, and consistency was key. I stayed focused even when progress seemed slow.”

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Following the 80/20 Rule

Dillon makes sure to eat healthy most of the time, focusing on an 80/20 approach. “I didn’t deprive myself. I made sure 80% of my meals were healthy, and allowed myself flexibility in the remaining 20%,” he says.

Decreasing Inflammation

He also prioritized decreasing inflammation, especially regarding nutrition. “I focused on eating anti-inflammatory foods that helped reduce bloating and belly fat,” he writes.

He Found a Plan

There should be no winging it, Dillon says. “I found a plan that worked – Instead of feeling lost, having a structured plan to follow kept me on track,” he writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Hydration

He also prioritized hydration by drinking more water. “Staying hydrated helped with digestion and energy, which fueled my workouts,” he says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Food Tracking

His last belly fat-blasting habit? “Tracking my food,” he writes. “Keeping track of what I ate made me more mindful and helped me stay on top of my goals.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.