The seven habits Coach Alexey Forak sets up with every new weight loss client. One a day for a week, and you'll have the foundation most diets skip.
Aim for 0.7 to 1 gram of protein per pound of your goal body weight every day. Write the number down. It's the single most important habit for losing fat without losing muscle.
Coach tip: Goal 150 lb → 105–150 g protein a day.
At every meal: a palm or two of lean protein, two fists of vegetables, a cupped hand of carbs (rice, potatoes, oats, fruit) and a thumb of fats (oil, nuts, avocado).
Coach tip: Restaurant trick: order protein + vegetables, then add one carb or one fat, not both.
Add daily steps before you add hard cardio. Find your current average, then add 2,000 a day. Many clients end up at 8,000 to 10,000.
Coach tip: A 10-minute walk after meals adds up fast and helps with blood sugar and digestion.
Strength train 2 to 4 times a week. Lifting is what tells your body to keep muscle while you lose fat, so you end up leaner, not just smaller.
Coach tip: Big movements first: squats or leg press, hip thrusts, rows, presses.
Get 7 to 9 hours of sleep. Short sleep raises hunger and cravings the next day. Drink water with every meal and keep a bottle with you.
Coach tip: Same bedtime and wake time, even on weekends.
Track everything you eat for 3 normal days, honestly. Then eat about 300 to 500 calories a day less than that average. That's your starting fat-loss target.
Coach tip: You don't have to track forever. Three days teaches you more than three months of guessing.
Weigh in 3 to 7 mornings a week and use the weekly average, not single days. Measure your waist and take photos every 2 weeks.
Coach tip: Steady loss of about 0.5 to 1% of body weight a week is a good pace.
| Breakfast | Greek yogurt bowl with berries and a scoop of oats (~35 g protein) |
|---|---|
| Lunch | Chicken, rice and vegetables (~40 g protein) |
| Snack | Protein shake and a banana (~25 g protein) |
| Dinner | Salmon, potatoes and a big salad (~35 g protein) |
General information, not medical advice. Check with your doctor before starting a new diet or exercise program, especially if you have a medical condition.
