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per meal/snack</li></ul><h1 id="cfc7">2. Get 8 hours of sleep each night</h1><p id="a32f">If you’re not getting 8 hours of sleep, you’re sabotaging your fat loss efforts.</p><p id="be17">Inadequate sleep makes your body more likely to hold onto fat.</p><p id="9662">It also alters your hunger hormones and decreases willpower, making it much harder to stay on track with your nutrition.</p><h2 id="c359">Actions:</h2><ul><li>Prioritize sleep. Allow a minimum of 8 hours of sleep opportunity each night.</li></ul><h1 id="556c">3. Eat single-ingredient foods 80% of the time</h1><p id="f900">Prioritize single-ingredient foods.</p><p id="4676">These are foods that don’t come with an ingredient list.</p><p id="1ec8">They’re foods as they come in nature.</p><h2 id="624c">Actions:</h2><ul><li>Eat single-ingredient foods 80% of the time.</li></ul><h1 id="e7c8">4. Lift weights 3x per week</h1><p id="a008">Lifting weights is key if you want to lose fat.</p><p id="e984">Loading your muscles burns a lot of fat, increases your metabolism, and improves your muscle mass (which will lead to you burning more

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calories at rest).</p><h2 id="21a2">Actions:</h2><ul><li>Get into the gym 3x per week.</li></ul><h1 id="ca76">5. Walk 10k steps per day</h1><p id="b6db">If you want to lose fat, you need to be walking more.</p><p id="8542">Walking 10k steps per day might be the highest ROI habit in this list.</p><p id="5e5e">This one habit can dramatically improve your ability to lose fat and will improve your energy, mood, and productivity too.</p><h2 id="dd88">Actions:</h2><ul><li>Take 10k steps per day.</li><li>Go for a morning, lunchtime, and evening walk.</li><li>Park further away from the grocery store entrance.</li><li>Walk the dog.</li><li>Play with your kids.</li></ul><h2 id="106c">Want to transform your health, one habit at a time?</h2><p id="4786">Sign up for my <b>free</b> weekly newsletter, <a href="https://www.ashleyrichmond.net/newsletter">Momentum</a>. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. <b>This newsletter will help you to create the momentum you need to move towards a healthier and happier future.</b></p></article></body>

5 Simple Habits That Will Help You Get Lean Before the End of 2022

How to hit your weight loss goals in this final quarter.

Photo by Benjamin Klaver on Unsplash

We are just 3 months away from the end of 2022 already.

If you’re like most people, you haven’t quite stuck with your New Years’ resolutions. But that’s okay. Take a moment to reflect, reset, and plan for the final quarter of 2022.

Here are 5 really simple habits that can help you reach your weight loss resolutions before the end of the year.

1. Eat a high-protein diet

If you want to lose weight, protein is crucial.

Aim to eat 1g of protein per pound of body weight, every day.

Actions:

  • Prioritize protein in every meal and snack
  • Aim for 30g per meal/snack

2. Get 8 hours of sleep each night

If you’re not getting 8 hours of sleep, you’re sabotaging your fat loss efforts.

Inadequate sleep makes your body more likely to hold onto fat.

It also alters your hunger hormones and decreases willpower, making it much harder to stay on track with your nutrition.

Actions:

  • Prioritize sleep. Allow a minimum of 8 hours of sleep opportunity each night.

3. Eat single-ingredient foods 80% of the time

Prioritize single-ingredient foods.

These are foods that don’t come with an ingredient list.

They’re foods as they come in nature.

Actions:

  • Eat single-ingredient foods 80% of the time.

4. Lift weights 3x per week

Lifting weights is key if you want to lose fat.

Loading your muscles burns a lot of fat, increases your metabolism, and improves your muscle mass (which will lead to you burning more calories at rest).

Actions:

  • Get into the gym 3x per week.

5. Walk 10k steps per day

If you want to lose fat, you need to be walking more.

Walking 10k steps per day might be the highest ROI habit in this list.

This one habit can dramatically improve your ability to lose fat and will improve your energy, mood, and productivity too.

Actions:

  • Take 10k steps per day.
  • Go for a morning, lunchtime, and evening walk.
  • Park further away from the grocery store entrance.
  • Walk the dog.
  • Play with your kids.

Want to transform your health, one habit at a time?

Sign up for my free weekly newsletter, Momentum. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. This newsletter will help you to create the momentum you need to move towards a healthier and happier future.

Health
Weight Loss
Self Improvement
Goals
Habits
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