Our weight reduction journey's habits are essential for speeding up fat loss. Maintaining a calorie-deficit diet, including strength training, and consistently adhering to organized routines can drastically accelerate the process of losing additional pounds. Dillon Swinney, an online fitness instructor, often posts useful weight loss advice and exercise tricks on his Instagram account.

Dillon's post on July 3 emphasized daily routines that may aid in quicker and more long-lasting weight loss. “7 habits that will literally melt fat off your body this summer. No crash diets. Just easy everyday routines that are effective; don't do cardio nonstop. If you do these consistently, the results will come.

1. 10k–15k steps per day

Non-negotiable. Walking burns fat, boosts mood, and keeps you active without destroying your joints.

2. Eat 100–140g of protein daily

Protein helps preserve muscle, curb cravings, and increase your metabolism.

3. Strength train 3–5x a week

Build muscle, burn more at rest, and actually shape your body — not just shrink it.

4. Drink 2–3L of water daily

Most people mistake dehydration for hunger. Stay sharp and energised.

5. Sleep 7–8 hours every night

Fat loss starts with recovery. Poor sleep leads to more cravings and less discipline.

6. Stop snacking between meals

Those bites add up. Instead, build bigger meals that actually satisfy you.

7. Stay consistent 80–90% of the time

You don’t need to be perfect; just locked in most of the time.

Weight loss habits that actually work:

Dr Jaison Paul Sharma, MBBS, MD (Internal Medicine) - consultant diabetologist at Sharma Hospital in Garhdiwala shared a weight loss plan that can show results:

1. Focus on whole, unprocessed, fibre-rich foods while reducing intake of ultra-processed carbohydrates and sugary beverages.

2. Resistance training is essential, not just walking, but exercises that build and preserve muscle.

3. Sleep is another powerful metabolic lever; poor sleep raises ghrelin and cortisol levels, promoting fat gain. Aim for 7–9 hours of quality sleep per night.

4. Address emotional eating through tools such as journaling, mindfulness, or therapy.

5. Remember that consistency matters more than perfection.

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