There’s a lot of noise out there when it comes to health and fitness—fad diets, quick fixes, and complicated routines that promise the world but never deliver. The truth? Getting in shape isn’t about magic tricks or extreme discipline. It’s about simple habits, done consistently.
If you’re tired of starting over, struggling with motivation, or feeling like you’re spinning your wheels, these straight-to-the-point truths will help you cut through the BS. No fluff. No gimmicks. Just the stuff that actually works.
Let’s get to it. 💪🔥
1. Carbs don’t make you fat—consistently consuming more calories than you burn does.
If weight loss is your goal:
• Increase your daily activity levels.
• Prioritize protein in your diet.
• Maintain a sustainable caloric deficit. The keyword is SUSTAINABLE. Don’t go into a huge caloric deficit because you will more than likely fail and yo-yo back up again.
2. Your physical and mental health are deeply connected.
One directly affects the other. Exercising and releasing endorphins feels great. When your body moves and functions as it should that can directly translate to mental well being. Take care of both with intention—your body and mind will thank you.
3. Training 3-5 days a week is far more sustainable than pushing yourself to work out 6-7 days a week.
The goal isn’t to burn out—it’s to build lifelong consistency. Long-term sustainability always beats short-term intensity. If you want to know more about this subject I wrote an in depth article called From Burnout to Balance: Avoid Overtraining
4. The only equipment you truly need is your own body.
Many people use a lack of access to a gym as an excuse, but simple habits like walking 20 minutes a day and using resistance bands can dramatically improve your health. Consistency beats complexity every time. Having a gym membership or equipment at home helps but it’s not the be all end all to make good progress.
5. Resistance training is superior to cardio for fat loss.
Unlike cardio, strength training builds muscle, which increases your metabolism and helps you burn more calories 24/7—even when you’re at rest. Lifting weights doesn’t just shape your body; it transforms how your body burns energy.
Now don’t get me wrong cardio is amazing for heart health and overall getting in your steps for the day which does contribute to losing weight. For fat loss I would incorporate both but prioritize lifting weights.
6. The only “diet” that consistently works is a high-protein one.
First I hate the word diet. Ok now that’s out of the way I don’t care whether you are a carnivore or vegan fan, you need to prioritize protein intake for long term success. Protein keeps you full, preserves muscle, and fuels fat loss. Aim for 0.7-1g of protein per pound of body weight (goal body weight) daily. It’s not just about building muscle—it’s about sustaining energy and long-term results.
7. Skipping workouts to spend more time with your family might seem like a loving choice, but in the long run, it shortens your time on earth with them.
Your health is not just about you—it’s about being present, strong, and capable for the people who depend on you. Take care of yourself so you can take care of them. And no I am not giving you permission to be an absent parent or family member for the sake of fitness but you know what I mean. (If you’re married or in a relationship support your spouse and make it happen)
8. Physical training is also mental training.
• The gym teaches discipline.
• A healthy diet strengthens self-control.
• Maintaining long-term fitness builds faith in your ability to overcome challenges.
Your body is a reflection of the habits you cultivate—train it with purpose.
9. The way you talk about your health shapes your reality.
Yup getting a little woo woo here but if every time you look in the mirror, you tell yourself, “I’m such a fat piece of crap,” you’re reinforcing a negative identity. Speak to yourself with the same encouragement you’d give a close friend. Your words dictate your beliefs, and your beliefs dictate your actions.
10. Sodium isn’t killing you—it’s keeping you alive.
In fact, 90% of Americans are chronically dehydrated. If you’re active and losing weight, don’t fear salt—it helps regulate hydration, muscle function, and overall performance. Don’t forget, sodium is an electrolyte that helps with dehydration.
11. Your default habits shape your body, not your circumstances.
Getting married, having kids, or being busy at work aren’t the reasons people gain weight—it’s their default actions in response to those changes. Small, intentional decisions (like swapping chips for greek yogurt) determine your long-term health.
12. Sleep is the most powerful performance-enhancing “drug” available.
Good sleep isn’t just about rest—it’s the foundation of fat loss, muscle recovery, and mental clarity. Trust me, if you start getting consistent quality sleep most nights you’ll start to see so many changes like positive mood, energy, weight loss, stress reducer and many more. If you are struggling with sleep I fully recommend reading Unlocking the Power of Sleep: Why it’s Vital for Your Health where I show what supplements improved my quality of sleep and literally changed my life.
• Set a consistent bedtime.
• Shut off screens before bed—read or reflect instead.
• Aim for 7-8 hours of quality sleep per night.
13. Stop relying on your annual doctor’s visit to check your weight.
You can’t manage what you don’t measure. Weigh yourself weekly (same time so if you do it in the morning right when you wake up do that every time) —it’s not about obsessing over numbers, but about staying accountable.
14. If you have no health plan for the weekend, you’re saying your health only matters 71% of the time.
Don’t let “weekend habits” undo your progress. Develop strong default actions that keep you on track every day, so you can finally break the yo-yo cycle.
15. Eat slower.
It takes time for your body to release leptin, the “I’m full” hormone. Most people overeat simply because they eat too fast. Slow down, chew your food, and give your body time to register fullness.
16. Long-term weight loss is nearly impossible without accountability.
The people who successfully keep weight off aren’t just relying on willpower—they have a strong support system. Find a community that holds you to a higher standard.
Final Thoughts
At the end of the day, your health comes down to the choices you make every single day—not just when it’s convenient. There’s no magic pill, no perfect workout, no secret diet. Just consistency, accountability, and a commitment to showing up for yourself.
You don’t have to be perfect and you will make mistakes, but you do have to be intentional. Small actions add up, and over time, they shape the body, mind, and life you want.
So stop overcomplicating it. Start today. Stay consistent. And watch how everything changes.
Let me know if this helped and send to someone who needs to here it!
