7 Micro habits that unlock fast fat loss in 2025

In this episode of the Never Diet Again podcast, Max and Mollie reveal seven simple but powerful micro habits that can accelerate your weight loss journey.
 
These are the same habits their clients use to see consistent, sustainable results—without restrictive diets or intense exercise plans.

🎙️ Highlights include:

✅ Why eating more at meal times can help you lose weight
✅ The importance of protein and nutrient-dense foods for fat loss
✅ The truth about snacking (and why it’s sabotaging your progress)
✅ How mindful eating can revolutionize your relationship with food
✅ Why walking more steps daily is the easiest way to boost fat loss
✅ The surprising impact of digital distractions on your health

Whether you’re just starting your journey or looking to level up in 2025, these habits are easy to implement and designed to fit into your real life. 🎉

🎧 Listen now and discover how small, consistent changes can lead to big results.

Watch my Free Fat Loss Master Class:   https://www.neverdietagain.uk/register-podcast

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Book a call: https://calendly.com/live360transformations/strategy-session

Chapters

• 0:00 Introduction to Fat Loss Micro Habits
• 3:07 The Importance of Meal Timing and Portion Size
• 6:06 Nutrient Density: Choosing the Right Foods
• 9:07 The Role of Protein in Weight Loss
• 12:00 The Dangers of Snacking
• 14:49 Mindful Eating: Listening to Your Body
• 24:52 Cultural Insights on Food and Health
• 25:53 The Importance of Mindful Eating
• 30:44 The Role of Steps in Weight Management
• 36:53 Digital Detox: Reducing Phone Dependency

Transcript

Hello, welcome to another episode of the Live a Diet Again podcast. I'm Max Lowry, a women's weight loss coach, been helping women lose weight for the last 10 years. I'm joined by one of our Live 360 coaches, Molly. Hello, Molly.

Mollie Huckerby (00:14.5)

Bye everyone.

Max Lowery (00:16.014)

And today we're going to be taking you through the seven fat loss micro habits to accelerate, wait, I'll just do that again. Today we're going to take you through the seven micro habits which will help accelerate fat loss in 2025. So these are the exact same habits which we gave our clients at the very start of the program. And to be honest, if you were just to do these habits consistently, you would get big fat loss success. Of course you do have to start addressing

some of the psychological stuff, the mindset stuff as well to get long-term success. But these habits are very, very powerful. So let's start at the top. And this is probably going to be the most surprising one. And you can tell me your opinion on this and on how you used to eat before working with us, Molly. But eat more at meal times. know, might sound completely counterintuitive. However, what we have seen...

When most people are dieting and trying to lose weight, they are restricting and depriving themselves at meal times. And what that means is that hunger builds up throughout the day and that can lead to snacking and binging and overeating in the evenings or snacking, binging, overeating on the weekends. So by eating more at meal times, eating until you're full, feeling satisfied, you're actually going to reduce your overall hunger and therefore potentially reduce your overall calories.

because it's the snacking and the bingeing and the mindless eating in the evenings which cause a big increase in calories.

Mollie Huckerby (01:52.26)

This one's quite an interesting one, because even with my friends, often they joke at how much I eat at lunch, breakfast, and dinner. And you're going to go onto it in the second point. But I think the key thing for me is 60 to 70 % of it is salads, vegetables, nutrients, dense meals. So I think often people shy away from volume.

Max Lowery (02:02.978)

Love that.

Mollie Huckerby (02:21.454)

But actually if it's full of those foods that help you feel full, give you the vitamins that you need and obviously satisfy you. Volume isn't the most important thing if it's filled with the right things, but yeah, constant joke of how do you eat that much at those meal times.

Max Lowery (02:38.018)

Yeah, be honest, I get the same as well. I like eating big portions. I don't like feeling like I want more at the end. And that's kind of why the two meal day for me personally and eating two meals does work. But even if you're not eating two meals, even on like, basically we advise our clients to eat three square meals per day and really eat until you're full. And we'll go into the next point in a second. But when you do that, like you will notice a drop in your hunger levels. And if you're eating three meals,

Mollie Huckerby (02:42.37)

Yeah.

Max Lowery (03:07.118)

and follow the tips afterwards, you'll realize that you don't actually need any more than that. You don't need to snack. You don't need to be binging and overeating. And if you are, it's likely to be psychological, which is a whole other kind of story, which we'll go into in another podcast. So don't be afraid of eating more. Eat proper meal times. mean, this...

It sounds so basic, but I think in the modern world, and especially in the past 10, 20 years, the traditional three square meals a day has kind of gone out the window and people are just eating mini meals. At some point a nutritionist said in the, I don't know when it was, she said you should eat six times in a day to make sure that you never experience hunger and to constantly stoke your metabolism, which is just complete bullshit and I think is unsustainable and unenjoyable for most people.

If you're a bodybuilder, maybe, but if you're trying to lose weight, like, yes, you could lose weight doing that if you're still in a deficit, but you're essentially having to cook and prepare six healthy meals. And then you're potentially going to be hungry all the time because you just, your body will start to expect all those meals. So just three square meals a day. Go back to basics, sit down like a human being at a table. Don't eat on the tube. Don't eat at a desk. Don't eat in front of the TV. Eat in front of the,

in front of the table with your friends and family, make it social, will make a big, difference.

Cool. Number two, eat nutrient dense foods. So what does that mean? So it basically means that foods have been created by nature, essentially, instead of created by human beings, by big food, what we call food like products. So it's meat products, animal products, dairy, fruits, vegetables, nuts, legumes, pulses, things that nature have.

Max Lowery (05:07.662)

things that don't have a marketing campaign behind them, things that don't have to be labeled gluten-free or fat-free or vegan or whatever it is. It's raw ingredients as close to their natural state as possible. And the reason for this is because you're actually going to be nourishing your body. All these foods are full of fiber, micronutrients, vitamins, minerals, and you're going to give your body what it needs. And for these kinds of food, it's much harder to over-consume.

Whereas the food like products, which have been created by human beings to essentially make you eat and over consume as many as you can. There's no off switch, much easier to over consume. Whereas it's much, know, if you're eating, you know, chicken and some fresh vegetables, you're going to feel full eventually. You're not going to, you're not going to get that same feeling of needing more and more and more. So not only are you nourishing yourself properly, giving your body what it needs with it.

which actually means you'll end up feeling less hungry. These foods are also harder to over consume. And I think people can get confused by this. There's a lot of conflicting information out there, but it really isn't that complicated. We don't actually spend a lot of time on nutrition with our clients. We do it right at the start. And, you know, maybe the first two weeks we get them into good habits with nutrition, but then it all

goes into the psychological and the mindset stuff because that is the stuff which makes it difficult. The nutrition stuff really doesn't have to be complicated. You don't need strict meal plans. Just cook from scratch from fresh ingredients most of the time. If you do that, it's going to make a big difference.

Mollie Huckerby (06:53.774)

think as well, especially with cooking food at home, you know what you're eating, you know what you're eating, you know what you're consuming, and bring it back to weight loss. You know how many calories you're eating from what ingredients, and people can...

I mean, Max lives in France, so has lots more access to organic vegetables, but you can go to our local store and buy a salad that's full of lots of things that we don't really know what's in them. So I think even when we're talking about how to build your plate, it's really...

Cooking at home, enjoying cooking at home, cooking from scratch, knowing where your ingredients are coming from and honing in on that rather than trying to buy things conveniently that feel like they're healthy. Really get comfortable and enjoy cooking things from scratch at home.

Max Lowery (07:48.184)

Yeah, 100%. And if you want to ask to go into more detail on this, actually have a whole podcast on how to meal prep and make cooking much, much easier. So do check that out. It's a few episodes before this one, but yeah.

Mollie Huckerby (11:20.324)

Could you give any examples on protein sources, so ideas for breakfast, lunch and dinner that people could use?

Mollie Huckerby (12:05.823)

Mmm, very posh.

Mollie Huckerby (12:57.112)

Well, I was just about, some of you listening to this, probably none of you actually listening to this won't know this, but I struggle with PCOS and I would say having a high protein breakfast was the biggest change for me. I often would skip breakfast or have something quite fruity, granola, yogurt, lots of what.

is online and actually I now have, this might sound gross to people that aren't fish fans, but I have usually mackerel, boiled eggs, bagels and mushrooms. That is actually my biggest meal of the day and I just find that it sets my appetite for the day, my energy levels for the day. I have the same thing pretty much every breakfast to make it easy.

But that was the biggest change for me, having a breakfast that's full of protein.

Mollie Huckerby (14:07.064)

Mm.

Mollie Huckerby (19:15.234)

With, I think with snacking as well, it has become so normalized that people don't realize they're doing it. know, something I get on so many occasions from our clients, especially at the beginning.

they're quite confronted with how much snacking they're doing. And they, you know, as they join, they say, I didn't think that I snacked. So I think if there's one thing to take away from the podcast is even today, just see how often you're turning to food. See if you're, you are snacking, see how much you're grazing throughout the day. And actually just creating that awareness is the first step to changing this. But it's quite surprising how many people find it quite confronting when they start the program.

of how much snacking they do without realizing.

Mollie Huckerby (20:17.368)

Mm-hmm.

Mollie Huckerby (22:52.964)

I bet no one does it though.

Mollie Huckerby (25:30.916)

I think with all of these as well, none of these are new concepts. If I think about growing up or even my granddad, he will sit every single meal and sit at the table. And he lives alone now, my grandma has passed away, but he will sit at the table, eat in silence and enjoy his meal and even thinking about growing up.

We would be told to sit at the table, no phones, know, throw away our magazines and our books and everything. It would be very much sitting and eating your meal. And you couldn't even have a conversation or try and cause any distraction until you finish your dinner. So with this, it's what used to happen. It's not anything new, but it's really finding that time to have your meals, enjoy your meals and be present, not constantly feeling distracted. And it'd be a source of stimulation.

throughout your day.

Mollie Huckerby (26:35.618)

Mmm. Yeah.

Mollie Huckerby (27:19.436)

Oof.

Mollie Huckerby (27:23.641)

You

Mollie Huckerby (27:34.062)

Mm-hmm.

Mollie Huckerby (27:48.546)

Yeah.

Mollie Huckerby (27:57.294)

Mm.

Mollie Huckerby (30:16.258)

And enjoy the food. You know, how many people listening to this, especially if you're having your lunch at work and you've ate your lunch and you don't even realize that you've done it, you know, you get to it and you're like, I don't even know if that was nice or not nice. Whereas the whole point of this is enjoying your food, feeling satisfied and feeling fueled based on those meals because you've been present and mindful and just enjoyed it while you've ate it.

Mollie Huckerby (34:40.182)

It's easy as well, right? You know, it's, you can walk anywhere, anytime, any place, you know, a lot of our clients are, are traveling or have kids or go on holidays and steps is something they can take anywhere with them and find small opportunities throughout the day, whether they're able to do a longer walk or just find 15 minutes, five, six times throughout the day. You know, there's nothing that's ever going to stop you being able to get a few steps in.

Mollie Huckerby (35:18.702)

Mm.

Mollie Huckerby (35:55.298)

Mm.

Mollie Huckerby (36:14.371)

Mm.

Mollie Huckerby (36:28.728)

I slightly took walking to an extreme of walking marathons around London a few years ago. So we're not obviously advising that, but something that I learned just through walking was just that time to reflect as well. You know, the time to reflect in between meetings or over the weekend or find new restaurants. You know, so many restaurants I found in London that I didn't even find on Google.

So I think, you know, even seeking walking as a way to connect with people or explore new areas or as a social time with friends, there's so many benefits, as Max has already said, not just weight loss with up in your steps.

Mollie Huckerby (42:45.816)

And I think with changing this, the main thing, it feels like you need a lot of motivation, a lot of discipline, and the best way to do that is finding, as Max just said, opportunities to create friction. So whether it's using apps that are already on your phone, but even for me, I actually leave my phone in the other room, so I never have it in my bedroom, I never use it after nine o'clock, my phone.

I actually need a new phone because it's that slow, but I'm kind of enjoying the fact that it's that annoying to use that it's making me not want to go on it. Again, slightly extreme, but finding ways to create friction.

to make this easier, especially as you're building this new habit, will help over time. You it's not something that you'll be able to change overnight. It's hard, it's there all the time. And I think even people having it on their desk where you can physically see it, there's that temptation. So these small changes that you can do to reduce the amount of motivation you need will help to change this over time.