10 Underrated Habits to Get Lean

Your Blueprint for Fat Loss and Longevity
If you're starting at 30% body fat or more, the key isn't just cutting calories—it’s about building sustainable habits that make fat loss easier and long-term health inevitable.

1. The 15,000-Step Rule
Walking is the easiest, most sustainable way to burn fat without overwhelming your body. Research has shown that low-intensity movement like walking burns a higher percentage of fat compared to high-intensity sprinting, which primarily relies on glycogen. Start with 10,000 steps per day and gradually increase to 15,000. Simple lifestyle tweaks—like walking during calls, taking stairs, and pacing between sets at the gym—help you reach this goal effortlessly.

2. Protein First: The 2-6-8-10 Method
Protein isn't just for muscle—it’s a fat loss cheat code. High-protein diets increase satiety, boost metabolism through the thermic effect of food, and help retain muscle mass while losing fat. Evidence shows that we should be aiming for a minimum of 1g per pound of body weight to achieve body recomposition. 

 Actionable Tip: Use the 2-6-8-10 method to ensure you hit your protein goals daily:

• 2 scoops of whey protein = 50g protein

• 6 oz of cooked chicken breast = 50g protein

• 8 oz of cooked steak = 50g protein

• 10 oz of tuna = 50g protein

3. Sleep: The Ultimate Fat Loss Hack

If you’re not sleeping 7-8 hours per night, your fat loss journey is at risk. Poor sleep lowers testosterone, increases cravings, and disrupts insulin sensitivity, leading to fat storage.

Let me introduce you to the 10-3-2-1 rule: 

• 10 hours before sleep - no more caffeine. 

• 3 hours before sleep - no more food intake 

• 2 hours before sleep - no more liquids 

• 1 hour before bed - turn off the screens and take your sleep supplements. 

4. Train in the AM, Eat in the PM

Training in the morning leads to better adherence and higher energy levels throughout the day. Delaying your first meal (intermittent fasting) can also help regulate hunger hormones and improve insulin sensitivity, as shown in various studies.

Actionable Tip: Start with a 12-hour fasting window (e.g., eat from 8 AM to 8 PM) and gradually extend to 14-16 hours.

5. Track Once, Repeat Daily

Pre-track your meals for the week once and repeat the same meals daily. This reduces decision fatigue and increases consistency. You need a scientific approach to fat loss to be able to achieve maximum success. This includes being sure of the number of calories you are putting into your body. My suggestion is to have a meal plan tailored to you with your specific calorie and macro requirements mapped out. 

6. Accountability 

Daily weigh-ins provide feedback loops to adjust behaviors and maintain long-term success. Research suggests that frequent weigh-ins help reinforce weight loss habits by keeping individuals aware of their progress. Weigh yourself at the same time every morning and track weekly averages.

We suggest using three different methods to track including measurements and progress photos. See attached suggested body measuring tape: https://www.amazon.com/dp/B082W886W9?ref_=cm_sw_r_cp_ud_dp_DVPFKR6GN3MQZ6X5QJWX. 

7. Hydration: 1 Gallon Per Day
Dehydration can mimic hunger, leading to unnecessary snacking. A general guideline suggests drinking half your body weight (lbs) in ounces of water daily to stay properly hydrated. 

Actionable Tip: Carry a large water bottle and sip throughout the day.

8. Zone 2 Cardio: The Longevity Key
Maintaining a heart rate of 60-70% of your max HR improves fat loss and extends lifespan. Dr. Peter Attia highlights this as one of the best predictors of longevity, aligning with research showing improved cardiovascular health and increased lifespan with regular Zone 2 training (source). Actionable Tip: Perform 20-30 minutes of low-intensity cardio (like incline walking or cycling) 3x per week.

9. Smart Refeeds: Cheat More, Strategically
Refeeds can help maintain muscle mass while dieting. Instead of a strict deficit every day, a 600-calorie daily deficit allows for a planned refeed meal once a week, which has been shown to help with adherence and muscle retention. The key is to plan your refeed meals and look forward to them, this will avoid an unnecessary blow out of too many calories. 

Actionable Tip: Have one high-carb meal (like a burger or pizza) on weekends while staying within your weekly deficit.

10. Healthy Recipe Swaps

The key to sustainable fat loss is making your favorite meals diet-friendly. Studies show that people who make lower-calorie substitutions to their favorite foods can sustain weight loss more effectively. Actionable Tip: Swap high-calorie restaurant meals for homemade versions.

Example: Replace fast-food pizza with a thin-crust, high-protein version using lean meat and lower-fat cheese. (https://thebigmansworld.com/low-calorie-pizza/)

Take Action Today
These habits aren't just theory—they're battle-tested methods that have transformed thousands of lives. If you're ready to commit, start with one or two habits and build from there.

📺 Watch the full video breakdown here: 10 Underrated Habits to Get Lean

Dr. Michael Diamonds
Sculpt by Science - Live Longer, Move Faster, Be Younger