Fat loss is not complicated. 15 eating habits that will transform...
Gabe Pluguez@Gabepluguez
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Oct 07, 2025
~3 min read
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Fat loss is not complicated.
15 eating habits that will transform your health:
1. Stop eating when you're 80% full
15 eating habits that will transform your health:
1. Stop eating when you're 80% full
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Gluttony isn't just about eating junk food.
It's about eating past fullness consistently.
Learn to recognize satisfaction before stuffed.
It's about eating past fullness consistently.
Learn to recognize satisfaction before stuffed.
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2. Track your calories and protein daily
If you're not tracking, you're guessing.
You can't manage what you don't measure.
Use MyFitnessPal. Takes 5 minutes per day. That's it.
If you're not tracking, you're guessing.
You can't manage what you don't measure.
Use MyFitnessPal. Takes 5 minutes per day. That's it.
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3. Eat 0.7-1 gram of protein per pound of body weight
Most men eat 50-80 grams of protein per day.
That's not enough to build muscle or stay full.
If you weigh 200 pounds, aim for 140-200 grams of protein.
Most men eat 50-80 grams of protein per day.
That's not enough to build muscle or stay full.
If you weigh 200 pounds, aim for 140-200 grams of protein.
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4. Weigh yourself every single day
Daily weigh-ins create accountability.
They show you if what you're doing is working.
Don't fear the number. Use it as data.
Daily weigh-ins create accountability.
They show you if what you're doing is working.
Don't fear the number. Use it as data.
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5. Double the protein at every meal
Restaurants severely under-portion protein.
Always ask for extra chicken, steak, or fish.
This keeps you full and supports muscle growth.
Restaurants severely under-portion protein.
Always ask for extra chicken, steak, or fish.
This keeps you full and supports muscle growth.
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6. Drink a protein shake daily
I drink 50 grams of protein in 90 seconds.
Two ingredients: milk and protein powder.
That's the average person's entire daily protein intake in one shake.
I drink 50 grams of protein in 90 seconds.
Two ingredients: milk and protein powder.
That's the average person's entire daily protein intake in one shake.
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7. Stop restricting entire food groups
Carbs don't make you fat. Overeating makes you fat.
You don't need to cut bread, pasta, or rice.
You need to stay in a caloric deficit.
Carbs don't make you fat. Overeating makes you fat.
You don't need to cut bread, pasta, or rice.
You need to stay in a caloric deficit.
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8. Prioritize whole, single-ingredient foods
If it comes in a package with 20 ingredients, limit it.
If it's meat, vegetables, fruit, or whole grains, eat it.
God designed these foods to nourish your body.
If it comes in a package with 20 ingredients, limit it.
If it's meat, vegetables, fruit, or whole grains, eat it.
God designed these foods to nourish your body.
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9. Plan your meals around protein first
Build every meal starting with a protein source.
Then add carbs and fats around it.
This ensures you hit your protein goal without thinking.
Build every meal starting with a protein source.
Then add carbs and fats around it.
This ensures you hit your protein goal without thinking.
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10. Use diet-friendly food swaps strategically
Low-calorie popcorn instead of chips.
Greek yogurt instead of regular yogurt.
Lettuce-wrapped burgers when cutting calories.
Small swaps create massive results over time.
Low-calorie popcorn instead of chips.
Greek yogurt instead of regular yogurt.
Lettuce-wrapped burgers when cutting calories.
Small swaps create massive results over time.
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11. Keep high-protein snacks accessible
Beef jerky, Greek yogurt, protein bars.
When hunger hits, you need quick options ready.
Otherwise, you'll grab whatever's convenient.
Beef jerky, Greek yogurt, protein bars.
When hunger hits, you need quick options ready.
Otherwise, you'll grab whatever's convenient.
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12. Eat slowly and without distractions
Put your phone down. Turn off the TV.
Eating slower lets leptin signal fullness.
You'll eat less and feel more satisfied.
Put your phone down. Turn off the TV.
Eating slower lets leptin signal fullness.
You'll eat less and feel more satisfied.
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13. Don't drink your calories (except protein shakes)
Soda, juice, fancy coffees add hundreds of calories.
They don't fill you up.
Stick to water, black coffee, or diet drinks.
Soda, juice, fancy coffees add hundreds of calories.
They don't fill you up.
Stick to water, black coffee, or diet drinks.
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14. Practice the 80/20 rule
80% of your meals should be whole, nutritious foods.
20% can be whatever you want.
This keeps you consistent without feeling restricted.
80% of your meals should be whole, nutritious foods.
20% can be whatever you want.
This keeps you consistent without feeling restricted.
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15. View eating as stewardship, not deprivation
You're not "giving up" foods you love.
You're honoring the body God gave you.
Every meal is an opportunity to worship through discipline.
You're not "giving up" foods you love.
You're honoring the body God gave you.
Every meal is an opportunity to worship through discipline.
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The bottom line:
Sustainable fat loss isn't about perfection.
It's about building habits you can maintain for life.
These 15 habits will transform not just your body, but your relationship with food.
Sustainable fat loss isn't about perfection.
It's about building habits you can maintain for life.
These 15 habits will transform not just your body, but your relationship with food.
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Remember:
Your body is a temple.
What you put in it matters.
Not because of vanity, but because God called you to steward it well.
Your body is a temple.
What you put in it matters.
Not because of vanity, but because God called you to steward it well.
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Have any questions?
Let me know below.
Let me know below.
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& If you want help building these habits…
DM me "HABITS" and I'll send you more info.
DM me "HABITS" and I'll send you more info.