I Lost 50 Pounds in 3 Months With 3 Simple Habits

In this video, I'm sharing the three simple habits that transformed my life and helped me lose 50 lbs in just 3 months. These habits are easy to incorporate into your daily routine and can make a huge difference in your fat loss journey. Whether you're just starting out or looking to break through a plateau, these tips will help you achieve and maintain your goals.
Learn about the 3M Transformation Accountability and Training System here: apply.thetruetransformation.com/
0:00 - Introduction
0:03 - Overview of the 3 Habits
0:30 - About True Transformation
0:58 - Habit #1: Non-Negotiable Movement
3:40 - Habit #2: Daily Water Goal
6:12 - Habit #3: Bulk Protein Prep
9:00 - Conclusion and Final Thoughts
10:07 - True Transformation Program
3 Simple Habits That Helped Me Lose 50 lbs in 3 Months
When it comes to weight loss, simplicity often trumps complexity. I lost 50 lbs in just 3 months by adopting three simple habits that made all the difference. These habits are easy to implement and can help anyone achieve their weight loss goals without drastic lifestyle changes. Here’s how you can incorporate these habits into your routine and why they’re so effective.
Habit #1: Non-Negotiable Movement
Why Non-Negotiable Movement?
Life can be unpredictable, and sometimes you just can’t make it to the gym. That’s where non-negotiable movement comes in. This habit ensures that you stay active no matter what. Whether it’s a walk around the office, the neighborhood, or even pacing during a phone call, the goal is to keep moving.
How to Implement:
Aim for at least 30 minutes of walking each day.
Break it up into smaller chunks if needed (e.g., three 10-minute walks).
Make movement a part of your daily routine, regardless of your schedule.
Benefits:
Burns extra calories, aiding in fat loss.
Maintains momentum and keeps you mentally focused.
Reduces the impact of missed gym sessions.
Habit #2: Daily Water Goal
Why a Water Goal?
Staying hydrated is crucial for overall health and can significantly impact your weight loss efforts. Dehydration can often be mistaken for hunger, leading to unnecessary snacking and calorie intake. Setting a daily water goal helps keep you hydrated, full, and energized.
How to Implement:
Carry a water bottle with you and set a goal to drink a certain amount each day.
For example, aim for a gallon of water a day or two half-gallon bottles.
Drink water before meals to help control appetite.
Benefits:
Prevents dehydration and associated fatigue.
Helps control hunger and reduces overeating.
Supports overall health and energy levels.
Habit #3: Bulk Protein Prep
Why Bulk Protein Prep?
Having protein-rich meals ready to go makes sticking to a healthy diet much easier. Bulk prepping protein ensures you always have a nutritious option available, reducing the temptation to grab unhealthy snacks or fast food.
How to Implement:
Choose a couple of days a week to cook large batches of protein (e.g., chicken breasts, ground beef, fish).
Store the cooked protein in the fridge or freezer for easy access.
Alternatively, order bulk protein from meal prep companies to save time.
Benefits:
Ensures you have quick and healthy meal options.
Helps maintain muscle mass during weight loss.
Reduces meal prep time and decision fatigue.
Final Thoughts
These three habits-non-negotiable movement, a daily water goal, and bulk protein prep-are simple yet powerful tools that helped me lose 50 lbs in just 3 months. They can easily fit into any busy schedule and make a significant difference in your weight loss journey.
If you’re looking for a sustainable, enjoyable fitness plan that fits your busy lifestyle, consider checking out my True Transformation Program. We’ve helped thousands of busy professionals achieve their fitness goals without sacrificing their family, work, or social life.
For more tips and personalized advice, subscribe to our channel and leave a comment with your biggest weight loss challenges. I’m here to help you every step of the way!
Stay Strong, Stay Healthy, and Make It Count!

[@djones1662]

Three excellent points: move more, drink more water (gallon/day), and prep protein. Thanks for sharing!!

[@JosiahFitness]

Glad this one helps !

[@robertwilliam9558]

This is a good series you have going here. Keep it up. Thanks

[@JosiahFitness]

I appreciate that man! Hope these resonate

[@marcussirdoreus4122]

What meal prep company do you recommend/use

[@user-qg8mx8lr2n]

Very true

[@backpakja3339]

Where do you get your bulk protein from????

[@liamsharples1324]

My best tip for myself i order from my local butcher lean pack deals for £55 i get alot of variety! , and it helps keep the momentum going as you mentioned. Plus side my daughter enjoys picking out what we can make.

[@JosiahFitness]

Love that. Helps you on a couple different fronts for sure

[@jeffmodracek6292]

Any opinion on counting calories?? I hear it a lot, me personally I hate it always have, I don’t do it. I’m very aware of what I’m eating throughout the week but just can’t get into counting. Am I making a mistake? What I do works for me but maybe I’m missing an important step?? 🤷🏻‍♂️ like the video thanks man!

[@JosiahFitness]

I counted calories for years and it really helped me understand what I was eating better. Now I don’t count calories but it’s only because I’ve learned what portions look like. I’d recommend counting for a few months just for educational purposes

[@Coach_Belton]

Having non negotiables is huge!

[@JosiahFitness]

Bro it’s so massive!!

[@joshmorgan1887]

What meal prep companies do u recommend ?

[@JosiahFitness]

I like Vertical Meals a lot

[@Deng22blogs]

My problem is the belly fat i lose weight but my belly is the remaining fat 😢😢

[@rickyking1790]

always the last to go. keep at it you will get there

[@jmiller9972]

Keep going it will come off your belly. For most men belly is the last to go

[@ryandeffley7652]

Lifting weights and formal cardio are both great. But what moves the needle is daily general movement. Even people who clock formal gym time are surprisingly sedentary. 1) Go for multiple walks per day. 2) Walk up/down stairs every day. 3) Park further away. 4) Walk to any close errand instead of driving there. 5) Do daily mobility/flexibility work.

[@JosiahFitness]

Agreed big time

[@joshmorgan1887]

I struggle with eating to much fast food an drinking soda

[@JosiahFitness]

Start by picking slightly healthier options at fast food restaurants along with drinking diet soda

[@darrendrake6394]

Would be cool to see a before and after, can think you were overweight 😂

[@JosiahFitness]

I have a ton on my other social media accounts. I’ll try to post more in the feed here

[@BLK_G]

You were never fat being overweight 20 pounds ain’t shit. Most people in this country are overweight at least 60-200 pounds. So those principles will not work for most people. Because their hormone production is out of wack.