Posted on: November 21, 2016 at 10:37 am
Last updated: November 30, 2016 at 2:33 pm

This post was written by Nick Garcia, HN. He believes that everyone can achieve a healthy lifestyle and the body of their dreams. That’s why he is dedicated to helping people eat real food, exercise smart, and transform their habits using simple strategies anyone can do. Follow him on Facebook or subscribe to his Youtube channel.

It’s time to stop burning calories and start burning HABITS.

Let me explain…

Most nutritionists agree that calories are important to losing fat, especially of the stubborn variety. Unfortunately, the calories in vs. calories out method for fat loss is not working.

As a holistic nutritionist, my first step to helping my clients win the war against their fat cells is to focus on habits, instead of calories.

When it comes to REAL weight loss (ya know, the one that lasts), I’d rather talk to you about burning HABITS, instead of calories. I can predict a woman’s fat loss success, NOT by how many calories she eats in a day or burns during a workout, rather by how many habits or behaviors she changes.

Imagine yourself in this scenario:

Say, you weigh yourself in the morning before work, and the number of the scale isn’t what you wanted to see, you might let that number influence your entire day, causing you to feel discouraged and unmotivated.

If you haven’t developed a thorough understanding of calories, you might think that eating 1000 calories a day will lead to weight loss, so you focus on that number all day long, planning on your next eating experience around a number, instead of the actual experience, this is stressful and self-destructive.

Sure, scale weight, calorie counting, and measuring inches CAN be great tools for measuring progress. But in my experience, focusing on behavior goals instead of numbers goals leads to greater weight loss success.

Weight loss success comes down to being able to outsmart your fat cells because let’s face it, they’ve become smarter than us.

This changes today.

Certain habits turn your fat cells [ON], causing them to release inflammatory hormones that interfere with your appetite, detoxification, and cellular health.


8 Destructive Habits

paper with weight loss diet plan

I believe focusing on your habits will help you move the scale and tighten the measuring tape, let’s look at 8 of the most destructive habits.

In other words, these 8 habits are fat cells BFF (best friend for life).

These 8 habits I’ve seen time and time again in the over 5,000 women I’ve coached and helped over the years, specifically in my best-selling program The 3-Week Metabolism Diet:

1. Dieting

Simply put, diets, don’t work.

Most women who start diets either fail at them, causing frustration and loss of motivation or they succeed at short-term weight loss, damage their metabolism, and gain the weight back.

Do any of these scenarios look attractive to you? Wouldn’t you rather figure out how to eat awesome food, still enjoy any food you want, and never feel guilty or obsess about calories ever again?

That seems like a wonderful alternative. Stop looking for the short-term solutions to problems (i.e. being overweight) that require long-term healthy habits.

2. Overeating

Yes, calories matter, even if it’s gluten-free, organic, and/or a superfood. You CAN gain weight from eating too much coconut oil and goji berries.

However, most people aren’t bingeing on organic strawberries or grass-fed beef. Most people overeating, are eating junk foods. When you eat more calories than your body needs, your fat-storing enzymes are activated. These enzymes are known as lipogenic enzymes and lipogenesis means “storage of fat.”

Although you’ll make your fat cells happy overeating any food, the fact is, not all calories are created equal. When you eat high-quality, nutritious foods, you’re less likely to overeat, since you’re nourishing your body.

When you eat low-quality, low-nutrient dense foods, your body will never become satisfied, so it will continue to “ask” you for more food in hopes you’ll feed it nutrients.

The best way to avoid overeating is to eat real food, High-protein, high-fat diet, like the 21 days of done-for-you meal plan I provide you in The 3-Week Metabolism Diet.

3. Skipping Meals

If you want to lower your metabolic rate, skip meals and restrict calories. Consistently skipping meals will lead to a consistently low metabolism, which will result in consistently gaining fat.

On the flip side, consistently eating real good quality food that keeps your blood sugar and hormones happy will lead to a consistently stable and strong metabolism, which leads to consistently burning fat and maintaining lean muscles.

Remember, you can’t starve a fat cell. Preparation and always being ready no matter what the situation is the key to eating enough food to sustain a healthy metabolic rate and shrink your fat cells. The key to avoiding skipping meals is planning, preparation, and an excellent program.

4. High PUFA Intake

Polyunsaturated fatty acids (PUFAs) are unsaturated vegetable oils that cause more damage to your metabolism than you realize.

Oils like canola, soybean, peanut, safflower, sunflower, and others, slow down your thyroid by blocking mitochondrial respiration. That’s a scientific term for producing energy (ATP). The less energy (ATP) you produce, the slower your metabolic rate, the fewer calories you burn.

Bottom-Line: These vegetable oils destroy your mitochondria and cause cellular inflammation. An inflamed fat cell is a HAPPY fat cell, and a happy fat cell isn’t going away. No matter how many supplements you take, superfoods, you try to eat or exercise you do.

In the first phase of The Flat Belly System, I teach you a particular 21-day flushing protocol that cleanses your cells of PUFA and revitalizes your mitochondria, helping you boost your metabolic rate and improve your health.

5. Low Carbohydrate Intake


Avoiding carbs completely will lead you straight to a slow and sluggish metabolic rate, which will cause weight gain and make it virtually impossible to lose weight. Going low-carb for a short period can lead to some weight loss, however, since carbs are your brain and cells primary fuel source, cutting them out completely will slow down your metabolism and decrease performance.

The problem usually isn’t the number of carbs you’re eating, it’s the type of carbs that you’re eating. Most people eat way too many simple carbohydrates that spike insulin and drive blood sugar through the roof.

Excess insulin leads to insulin resistance, which occurs when your cells are already full of glucose, causing more and more insulin to be released. Insulin causes the body to store fat and causes accelerated aging, which leads to metabolic syndrome and obesity. Here’s how to avoid that.

The best way to approach carbohydrates is to focus on eating vegetables, fruits, starches, gluten-free grains, legumes, and only natural sweeteners.

6. Inactivity

You must move to keep your fat cells from flourishing. Without exercise, there are few fat-releasing lipolytic enzymes to compete with the fat-storing lipogenic enzymes. Lipolytic enzymes are enzymes that promote fat-burning. Lipolysis means “the release of fat,” so obviously, we want to focus on activities that activate lipolysis.

One of the only factors that consistently influences the lipolytic enzymes for release of fat is regular physical activity, specifically metabolism-stimulating exercise (like this one here.)

Your body is meant to move, to be open, energetic, flexible, and strong. Through the right movement, you can move from feeling stiff, old, and overweight to feeling vigorous, healthy, confident, and empowered.

7. Over Exercising

Over exercising can cause just as much metabolic damage as under exercising. Certain forms of exercise trigger the release of excess amounts of cortisol, which can break down lean muscle tissue. Cortisol blocks growth hormone, one of your main fat-burning, anti-aging hormones. Anti-aging hormones, like growth hormone, help keep your cells happy by reducing and killing free radicals.

The more free radicals you have, the happier your fat cells will be because fat cells LOVE inflammation. If you’re slaving away on the treadmill or exercising for hours a week and you still aren’t seeing results from your efforts, you probably are experiencing the effects of excess cortisol.

Sometimes, less is more. By less, I don’t mean inactivity, since we know that also keeps your fat cells ON and happy.

Stick with high-intensity metabolic style workouts, like the ones I provide you my best-selling program The 3-Week Metabolism Diet. These interval routines are 20-30 minutes and can be performed by anyone with a body, even if you’re not in great shape.


8. Perfectionism

Perfectionism is a habit, just like smoking or a daily glass of wine (these could have easily made this list of fat-gain promoting habits.) Perfectionism is not the same thing as striving for excellence, health, or a better body. Most women I meet who struggle with perfectionism, use it as an excuse for not doing the right things.

Perfectionism actually sets us up to feel shame, judgment, and blame, which then leads to even more shame and self-blame: “It’s my fault. I’m feeling this way because I’m not good enough.”

To avoid perfectionism, try to avoid having an “all or nothing mindset.”

Here’s what I mean: Let’s say you eat perfectly, exercise, and make all of the right decisions on Monday. Then Tuesday comes around, and you eat a donut at work. Instead of saying “oh well, I might as well eat fast food for lunch and drink wine later since I already ruined my diet…” say “I ate the donut, next time I’m going to make a better decision because I want to feel and look my best.”

It’s a simple matter of redirecting your negative self-talk. Repeat after me: Progress. Not Perfection.

One of the first things I teach my clients inside my programs is to focus on ONE habit at a time, instead of trying to fix everything at one time. Overwhelm leads to frustration, which leads to quitting. Quitting is what your fat cells want you to do. Quitting is not acceptable.

You can do this!

Now that you know everything about a fat cell and how to avoid turning your fat cells [ON], how do you switch your fat cells [OFF] and lose weight?

It’s because of destructive habits like the above 8 that I created The 3-Week Metabolism Diet, to change the status quo for how society promotes weight loss.

Society says:

  • To restrict calories and exercise more, and I say to eat for your metabolic needs and exercise efficiently.
  • To eat low carb and high vegetable oil, and I say to avoid inflammatory carbs/eat pro-healthy carbs AND eat high saturated fat and avoid vegetable oils.
  • To look a certain way, and I say look REAL, yourself, and focus on your health and aesthetic goals based on what YOU want.
  • To lose weight, get fit using short-term strategies, The 3-Week Metabolism Diet says to eat real food, exercise with metabolic workouts, and give simple and sustainable.

That’s right; you can experience delicious meals, fat-burning workouts, accountability, an awesome community of like-minded women, and COACHING.

As soon as you start your program, your fat cells will start begging for mercy, because you’ll instantly feel healthier, confident, and you’ll have a sense that you’re FINALLY doing what you know you’ve needed to do for a while.

I can help you outsmart your fat cells and deactivate your fat-storing hormones, starting TODAY! Click HERE to get your hands on a 21-Day Program you can do for the rest of your life.

Nick Garcia
Fitness Spreader
Head Fitness Spreader at Fit Women for Life. Nick Garcia, HN, believes that everyone can achieve a healthy lifestyle and the body of their dreams. That's why he is dedicated to helping people eat real food, exercise smart, and transform their habits using simple strategies anyone can do. Nick lives in Austin, TX with his wife and 2 daughters and owns a small transformation studio. He is a Holistic Nutritionist, CPT, and Lifestyle Coach, author, speaker, blogger, and spreader of all things healthy.

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