Day #3: How to Build Fat Loss Into Your Life (Without Overhauling Everything)
The 5-Steps To Faster Fat Loss Challenge
We’ve laid the groundwork.
Day 1: You set your 90-day goal and found your “why.”
Day 2: You learned why past programs didn’t stick — and that it wasn’t your fault.
Now, we start building.
Today, I’m introducing you to the Simple & Sustainable Fat Loss (SSFL) Method — a system built on something so simple you might be tempted to overlook it.
But if you embrace it, it can completely change the way you approach fat loss forever.
This isn’t about starting another “diet.”
if you would like help implementing everything inside the 5-Steps To Faster Fat Loss Challenge, just click the button below and book a FREE Implementation call where ill walk you through everything step my by step so you can see the most success.
Why Most People Struggle to Start
Most programs expect you to change everything at once:
Overhaul your diet
Double your workouts
Cut out your favorite foods
Stick to a rigid schedule
That’s like dumping a 1,000-piece puzzle on the table and expecting to finish it in an hour.
That’s just overwhelming, stressful, and not realistic for your kind of lifestyle.
When you try to do too much, your brain goes into survival mode.
And survival mode is where habits go to die.
Habit Stacking
Habit stacking is the foundation of everything I do with my clients inside the SSFL Coaching Program.
Here’s how it works:
Start with one small, doable habit.
Practice it until it feels automatic.
Add another habit — one that fits naturally with the first.
Keep stacking habits over time until they create a new lifestyle.
It’s like building a staircase.
One step at a time, you get closer to your goal — without feeling like you’re leaping up a mountain.
Why Habit Stacking Works
It reduces overwhelm — one change at a time is manageable.
It builds momentum — success in one area motivates you in others.
It’s flexible — if life gets busy, you can focus on maintaining your core habits.
It compounds — small daily actions create massive results over time.
How Small Wins Add Up
Meet Lisa — a mom of two and a full-time nurse.
When she joined the SSFL Coaching Program, her only goal was “lose 20 pounds.”
Instead of throwing her into a meal plan and 6-day workouts, we started with one habit: walk for 10 minutes after dinner.
Here’s what happened:
Week 1: She hit her walks 5/7 nights.
Week 3: She noticed she was snacking less at night.
Week 5: She added a second habit — drinking a glass of water before each meal.
Week 8: She was walking 20 minutes most nights without being told to.
Week 12: She was down 11 pounds — and had never felt restricted.
Lisa didn’t “diet” — she built a lifestyle, one habit at a time.
The 4 Habit Categories
We focus on 4 key areas that drive fat loss and overall health:
1️⃣ - Movement
Walking after meals
Strength training 2–3x/week
Stretching for 5–10 minutes a day
Short bodyweight workouts at home
Why it matters:
Movement increases calorie burn, boosts mood, improves energy, and supports muscle retention while losing fat.
Mindset shift:
You don’t have to “go to the gym” to be active. Small movements throughout your day add up.
2️⃣ - Food
Add one extra serving of vegetables to your day
Eat protein at every meal
Use the “80/20” approach — 80% whole foods, 20% flexibility
Swap one sugary drink for water or tea
Why it matters:
Food choices have the biggest impact on fat loss — but they need to be enjoyable and sustainable.
Mindset shift:
You don’t need to cut out everything you love — you just need to eat in a way that supports your goals most of the time.
3️⃣ - Mindset
Write down 3 things you’re grateful for daily
Replace “I can’t” with “I choose not to”
Practice a 2-minute breathing exercise before meals
Journal about one small win each night
Why it matters:
Your mindset determines your consistency. If you believe you can’t succeed, you’ll sabotage yourself.
Mindset shift:
Fat loss is not a punishment — it’s an act of self-care.
4️⃣ - Sleep & Recovery
Go to bed 15 minutes earlier
Keep your phone out of the bedroom
Create a short bedtime routine (reading, stretching, journaling)
Take one full rest day each week
Why it matters:
Poor sleep can stall fat loss by disrupting hunger hormones, increasing cravings, and lowering energy.
Mindset shift:
Rest is part of the plan — not a sign of laziness.
Choosing Your First Habit
Take 5 minutes to answer:
Which category feels most important for me right now?
Which habit would feel easiest to add?
On a scale of 1–10, how confident am I that I can do this daily? (If it’s less than 8, choose something easier.)
Common Mistakes When Starting a Habit
Making it too big. Start small so you can win early.
Not attaching it to something you already do.
Example: If you already drink coffee each morning, use that time to write your 3 gratitudes.
Not planning for obstacles.
Ask: “What could get in my way — and how will I handle it?”
Day 3 Action Step
Choose one habit from the 4 categories.
Decide exactly when and how you’ll do it daily.
Track it for the next 24 hours.
Write it like this:
“I will [habit] at [time/place] every day.”
Example: “I will walk for 10 minutes after dinner every night.”
Feel free to drop this i the comments below for extra accountability and support from the SSFL community
Mindset Reminder
You might think, “This is too small to make a difference.”
But small habits done daily beat big efforts done occasionally — every single time.
Your Takeaway Today
By choosing your first habit, you’ve taken the first real step toward your fat loss goal.
Not the flashy “before and after” step — but the one that makes those results possible.
Tomorrow, we’ll focus on — what you can expect to see, feel, and experience as you stick with this.
Much love,
Coach Anthony
📌 Ps. After your completed all your action steps for today feel free to move on to Day #4 by click the link below👇🏻
