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125. Attack the Fat (8 Simple Habits for Long-Term Fat Loss)

Marriage Fit

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Episode Summary:

Fat loss doesn't have to be complicated, and it definitely doesn't have to take over your life. In this episode, Chris and Annie break down 8 simple, realistic habits you and your partner can start practicing together to see real results that last. No more extreme diets, crazy rules, or all-or-nothing thinking. Just smart, sustainable steps that work in the real world, especially when you're doing life as a team.

What You'll Learn:

The truth about why small changes beat big overhauls

Why protein is your best friend when it comes to fat loss

How walking and water are underrated (and FREE!) fat-loss tools

Simple strategies for meal prep, better sleep, and stress management

How to create shared habits as a couple and keep each other on track

The 8 Fat-Loss Habits:

  1. Prioritize Protein

    • Keeps you full, supports metabolism, and protects muscle

    • Couple tip: make high-protein meals together

  2. Eat Slowly & Stop at 80% Full

    • "Hara hachi bu": eat until you're satisfied, not stuffed

    • Strategy: one tech-free meal a day to stay present

  3. Drink Water Before Eating

    • Boosts hydration and curbs overeating

    • Easy win: 8–12 oz before every meal

  4. Cut Out Liquid Calories

    • Ditch the lattes, sodas, and nightly drinks

    • Try fun swaps: sparkling water, mocktails, or tea

  5. Walk Daily (Especially After Meals)

    • Improves digestion, lowers blood sugar, and clears your head

    • Evening walks = built-in connection time

  6. Sleep 7–8 Hours

    • Poor sleep = more cravings + slower recovery

    • Create a joint bedtime routine that works for both of you

  7. Strength Train 2–3x Per Week

    • Most efficient and sustainable way to burn fat

    • Partner support = built-in accountability

  8. Plan & Prep Ahead

    • Batch cook protein, prep veggies, and organize snacks

    • Make Sundays your couple prep session

Your Challenge This Week:

Pick 2 of these habits and commit to them together for the next 7 days. Start small, stay consistent—and track how you feel!

Call-to-Action:

If this episode helped simplify your approach to fat loss, share it with another couple or friend who's ready to stop spinning their wheels.

Tag us in your walks, meals, or prep sessions on Instagram → @FitCoupleMethod

And don't forget to subscribe and leave a review to help us reach more couples on a mission.

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100 episodes

#Fitness #Marriage #Chris Mello #Annie Mello #Health and Well-Being #Relationship