25 micro habits that made me lose fat and tone up (after failing for 10+ years)
Katarina
43,781 views
What I did to start getting results after years of trying 👉🏻https://stan.store/katarinathesecond/...
I struggled to lose fat and tone up for 12 years, despite following all the “healthy” habits that were supposed to get me fit. These are the 25 micro habits that helped me finally lose fat and tone up. I'm sharing how not chugging water during meals and prioritizing real, healthy food over powders significantly improved my energy levels throughout the day. These healthy habits have been truly life-changing for me to get fit and stay fit too.
I spent 12 years trying to figure out how to lose fat and tone up to get the body I had always dreamed of. I did everything right; I followed all the fitness advice on fat loss and toning up, but I wasn't seeing results. I ate clean, exercised, did HIIT, went to the gym, tracked my macros, cut calories, and made sure I burned calories, but my body composition was getting just worse. Eventually, so did my health, too. However, I kept following the healthy habits I was told to do. I put even more effort in the hope of losing fat and toning up, but still no results. Instead of fit, I looked skinny-fat. I couldn't understand why? No matter what I did, I couldn't lose fat. I started to lose hope and thought that maybe my dream body just wasn't in my genetics. But after 12 years of fat loss struggle, I finally lost fat and toned up, and here are 25 micro habits that actually keep me fit.
✅ If this video resonated, take this free quiz. It shows you why your body might be stuck: https://katarina2.com/body-quiz/
All resources: https://stan.store/katarinathesecond
The workout routine I did to lose fat and tone up:
https://stan.store/katarinathesecond
Stop bingeing guide:
https://stan.store/katarinathesecond
Mindset shifts to start living your dream life:
https://tr.ee/k9ZhYlFedz
⚕️My fave health things:
US: https://amzn.to/3YC91TK
EU: https://amzn.to/4bsCA1x
📚My fave books
US: https://amzn.to/4dNCnDR
EU: https://amzn.to/3C7oxik
📸 Equipment:
My entire setup US: https://amzn.to/48ciRzx
My entire setup EU: https://amzn.to/4evT8E1
*Disclaimer: Some of the links are affiliate links. This means that when you purchase an item(s) via the link, I receive a small commission for sharing these items with you in my videos. Doesn't affect your price tho!
Video suggestions to watch next:
Your body looks soft because of THIS (not ...
Chapters:
00:00 intro
00:16 1st micro habit to lose fat and tone up
01:13 2nd micro habit to lose fat and tone up
02:06 3rd micro habit to lose fat and tone up
03:06 4th micro habit to lose fat and tone up
03:32 5th micro habit to lose fat and tone up
04:57 6th micro habit to lose fat and tone up
06:35 7th micro habit to lose fat and tone up
07:15 8th micro habit to lose fat and tone up
08:11 9th micro habit to lose fat and tone up
09:02 10th micro habit to lose fat and tone up
09:28 11th micro habit to lose fat and tone up
10:53 12th micro habit to lose fat and tone up
12:05 13th micro habit to lose fat and tone up
13:38 14th micro habit to lose fat and tone up
15:10 15th micro habit to lose fat and tone up
15:56 16th micro habit to lose fat and tone up
16:43 17th micro habit to lose fat and tone up
17:33 18th micro habit to lose fat and tone up
18:26 19th micro habit to lose fat and tone up
18:54 20th micro habit to lose fat and tone up
20:20 21st micro habit to lose fat and tone up
21:20 22nd micro habit to lose fat and tone up
21:41 23rd micro habit to lose fat and tone up
23:03 24th micro habit to lose fat and tone up
23:42 25th micro habit to lose fat and tone up
🤍Let's stay connected:
Instagram: Instagram: katarinathesecond
✉️ Email: contact@katarina2.com
Join my email list: https://bit.ly/40cEL2X
Subscribe and let's grow into our best selves together🕺@katarinathesecond
20 Comments
1. keeping frozen vegetables in the freezer
2. build your plate: vegetables, protein, good carbs and fats - eat unti 80% full (if still hungry - eat more)
3. avoid eating fruit after a big meal (makes you bloated) - if you must have fruit, wait 30 minutes
4. drink water 30 minutes before your meal
5. glass of water everytime you feel hungry - check if you're really hungry or just thirsty (don't replace food with water!!)
6. mainly drinking only water (hidden calories come from sodas and juices)
7. choose restaurants and social places without guilt! (sustainable)
8. working out at home (easy to stay consistent - if you are lazy to go to the gym)
9. fun workouts (dancing, enjoyable, erase the must mindset - I really want to do this because I enjoy it)
10. sweet tooth: dates, dark chocolate, spoon of honey (don't restrict yourself)
11. allowing yourself to just have any food (don't restrict yourself too much) - pay attention to the quantity
12. eating enough during meals - you need energy (don't undereat or overeat)
13. don't compare yourself to people you see on social media - measure your body with pants (if you fit into it, you're good)
14. eat foods that you actually like (not just crisps and chocolate, not the "fat loss foods" and "fat burning superfoods")
15. don't buy the unhealthy bad food to home
16. you can eat the same foods, you don't need to come up with new ideas - if you don't like variety
17. real bread - flour, water, salt, yeast, sourdough culture
18. avoid eating sugary stuff on an empty stomach - time it after a proper meal
19. keeping your kitchen clean - every evening 5 minute clean (motivates you to cook)
20. prioritising real foods over powders, bars and suppliments (keeps you full for hours)
21. 2 teaspoons of flax seeds almost everyday (Omega 3)
22. eggs for breakfast
23. try to eat protein for every meal (don't measure or obsess about it), unless you really try to build muscle (you need more protein)
24. stay away from perfection, do small (1%) changes
25. making it your lifestyle - pick things that you can truly build a life around
💪🏋♀
May I ask if you have any suggestions as to how to structure your day of meals and how to know how much to portion at each meal whilst being mindful to fuel yourself enough but not too much? I struggle with this part a lot because I currently have been in an unhealthy habit of ‘saving’ all my calories for the end of the day and having one large meal. This habit has been lasting probably around a year and now trying to this up to eat smaller consistent meals and knowing how to balance everything in each meal, especially with all the diet culture talk out their seems so overwhelming as well as foreign? It makes it even more hard when people say just get back into your usual healthy routine if you go off track, when you don’t have one to start with, and it’s now a bit overwhelming to know what foods to prioritise when as well as when incorporating more movement.
Any advice as to how to overcome this would be so so appreciated x
25 micro habits that made me lose fat and tone up (after failing for 10+ years)
Katarina
43,781 views
What I did to start getting results after years of trying 👉🏻https://stan.store/katarinathesecond/...
I struggled to lose fat and tone up for 12 years, despite following all the “healthy” habits that were supposed to get me fit. These are the 25 micro habits that helped me finally lose fat and tone up. I'm sharing how not chugging water during meals and prioritizing real, healthy food over powders significantly improved my energy levels throughout the day. These healthy habits have been truly life-changing for me to get fit and stay fit too.
I spent 12 years trying to figure out how to lose fat and tone up to get the body I had always dreamed of. I did everything right; I followed all the fitness advice on fat loss and toning up, but I wasn't seeing results. I ate clean, exercised, did HIIT, went to the gym, tracked my macros, cut calories, and made sure I burned calories, but my body composition was getting just worse. Eventually, so did my health, too. However, I kept following the healthy habits I was told to do. I put even more effort in the hope of losing fat and toning up, but still no results. Instead of fit, I looked skinny-fat. I couldn't understand why? No matter what I did, I couldn't lose fat. I started to lose hope and thought that maybe my dream body just wasn't in my genetics. But after 12 years of fat loss struggle, I finally lost fat and toned up, and here are 25 micro habits that actually keep me fit.
✅ If this video resonated, take this free quiz. It shows you why your body might be stuck: https://katarina2.com/body-quiz/
All resources: https://stan.store/katarinathesecond
The workout routine I did to lose fat and tone up:
https://stan.store/katarinathesecond
Stop bingeing guide:
https://stan.store/katarinathesecond
Mindset shifts to start living your dream life:
https://tr.ee/k9ZhYlFedz
⚕️My fave health things:
US: https://amzn.to/3YC91TK
EU: https://amzn.to/4bsCA1x
📚My fave books
US: https://amzn.to/4dNCnDR
EU: https://amzn.to/3C7oxik
📸 Equipment:
My entire setup US: https://amzn.to/48ciRzx
My entire setup EU: https://amzn.to/4evT8E1
*Disclaimer: Some of the links are affiliate links. This means that when you purchase an item(s) via the link, I receive a small commission for sharing these items with you in my videos. Doesn't affect your price tho!
Video suggestions to watch next:
Your body looks soft because of THIS (not ...
Chapters:
00:00 intro
00:16 1st micro habit to lose fat and tone up
01:13 2nd micro habit to lose fat and tone up
02:06 3rd micro habit to lose fat and tone up
03:06 4th micro habit to lose fat and tone up
03:32 5th micro habit to lose fat and tone up
04:57 6th micro habit to lose fat and tone up
06:35 7th micro habit to lose fat and tone up
07:15 8th micro habit to lose fat and tone up
08:11 9th micro habit to lose fat and tone up
09:02 10th micro habit to lose fat and tone up
09:28 11th micro habit to lose fat and tone up
10:53 12th micro habit to lose fat and tone up
12:05 13th micro habit to lose fat and tone up
13:38 14th micro habit to lose fat and tone up
15:10 15th micro habit to lose fat and tone up
15:56 16th micro habit to lose fat and tone up
16:43 17th micro habit to lose fat and tone up
17:33 18th micro habit to lose fat and tone up
18:26 19th micro habit to lose fat and tone up
18:54 20th micro habit to lose fat and tone up
20:20 21st micro habit to lose fat and tone up
21:20 22nd micro habit to lose fat and tone up
21:41 23rd micro habit to lose fat and tone up
23:03 24th micro habit to lose fat and tone up
23:42 25th micro habit to lose fat and tone up
🤍Let's stay connected:
Instagram: Instagram: katarinathesecond
✉️ Email: contact@katarina2.com
Join my email list: https://bit.ly/40cEL2X
Subscribe and let's grow into our best selves together🕺@katarinathesecond
🩵If this video resonated, take this free quiz. It shows you why your body might be stuck: https://katarina2.com/body-quiz/
➡This is the exact method I used to finally get results after years of trial and error: https://stan.store/katarinathesecond/p/get-the-metabolism-reset-now
Other useful stuff: https://stan.store/katarinathesecond
💪🏻The workout routine I did to lose fat and tone up: https://katarina2.kit.com/workout