If you're determined to get lean this year, it's important to recognize that the odds are against you. Over 80% of people who attempt to get lean end up failing. However, there are three scientifically-backed steps that can significantly increase your chances of success. Let’s break down these steps to help you achieve your goal.

Step 1: Master Your Diet

The foundation of getting lean starts with your diet.

The key is to create a calorie deficit, which means consuming fewer calories than your body needs each day. This forces your body to use fat for energy. Here’s how you can effectively manage your diet:

Optimize Your Food Environment: The first step is to make your food environment conducive to weight loss. Remove trigger foods that you find hard to resist, such as cookies and snacks. Store high-calorie treats in hard-to-reach places, and the same goes for healthy snacks like nuts and granola—keep them out of sight to prevent overeating.

Be Present When Eating: Research shows that eating in front of the TV or while distracted can lead to overeating. Instead, make mealtime a mindful experience. Turn off distractions and focus on your food.

Prioritize Protein: Protein is crucial for preserving muscle mass while losing fat. Aim for approximately 0.8 grams of protein per pound of your body weight each day. For instance, if you weigh 180 pounds, your daily protein intake should be around 140 grams.

The article is not finished. Click on the next page to continue.