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.

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