These Habits Are Preventing You From Getting Lean (You Need To Know This!)

If you're struggling to get lean, it's very likely that at least one of these habits is holding you back.
Coaching: If you want me to coach you on your fitness journey, go to go.tomic.com/c... to see the results of my coaching program. There you can also apply to work with me.
Related videos:
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3 Habits You Need To Get Below 20% Body Fat (THE COLD HARD TRUTH)
• 3 Habits You Need To G...
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About the video:
Here's something most people don't understand about fitness. The physique you have now is a result of your current habits. Even if someone had a magic wand to give you the physique you want tomorrow, without addressing your current bad habits, you wouldn't be able to keep that new lean physique for long. It would only be a matter of time until you lose it and go back to a higher body fat percentage.
In this video, I cover several bad habits that hold a lot of people back on their fitness journey. If you've been stuck in a plateau and unable to get under 20% body fat, you need to remove these habits from your routine and replace them with healthy ones. This information is what I wish someone had shared with me when I started my fitness journey-it would have helped me avoid many mistakes and achieve results much faster. By identifying and addressing these often subtle habits, you can make consistent progress and finally reach your goal.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get a lean, healthy physique, maximize results, and create a sustainable lifestyle long-term.
Since 2011, I've spent over 10000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#bodyfat #fitness #getlean
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.

[@MarioTomicOfficial]

In this video I cover common bad habits which I see holding a lot of people back when it comes to losing body fat. Check them out and let me know which ones you need to work on! -Mario PS. Afterward, also check out this video where I share 5 healthy habits I personally use to reach 10 - 12% body fat: kzbin.info/www/bejne/fJymaWmYiLt0sLs

[@davidcoates6790]

Great video, as usual. Odd question time, what font do you use?,

[@skyeferguson4452]

1:39 it

[@ansh_hoon_main]

Please make more videos

[@PBfightknight]

It all started cuz I was ashamed of my body…it kept going because I was proud of what I could create.

[@MarioTomicOfficial]

Keep up the great work!

[@PBfightknight]

@@MarioTomicOfficial thank you. You too

[@JosephCox-yx4ds]

One of the most relatable comments ever.

[@PBfightknight]

@@JosephCox-yx4ds keep stepping on the gas brother

[@cprestia]

I love your use of the word “create.” Yes, like any creative process, getting healthy and fit takes time, intention, and action based on solid methodology. Your body is a canvas. Pick up the brush and start painting.

[@hobotify]

I have a tip for those evening binges: go to sleep instead. And instead of staying up late at night to have some ´´me time´´, set your alarm an hour early.

[@francischeng6365]

Urgh but I need 'me time' to stay sane T-T.

[@reylennox919]

Very good advice! Its all about trickin yourself 😊

[@Sb631flex]

Take some ZMA about an hour or two before bed that’ll signal it’s time to go to sleep.

[@Sb631flex]

And don’t have any caffeine after 9am. Menno Henselmans reviewed evidence suggesting it takes some 12-15 hrs to metabolize 200mg of caffeine.

[@composercode]

Man, I’ve never heard anyone articulate the nighttime after-dinner binge impulse like this. It is, without a doubt, the biggest thing holding me back

[@MarioTomicOfficial]

Appreciate it!

[@kites993]

I dropped fat from 26% to now 17% in less than 7 months. Eat clean in a 200-400 cal deficit. Protein rich diet. Every meal should have some or the other protein. Supplement protein ONLY if your regular food is not enough. Strength training. Train the same muscle twice a week. Sleep 7-8 hrs. Drink at least 3-4L water. Keep tracking calories. Good luck ❤

[@jacksonaquino7024]

I like the idea of making the bad days less bad. That's what I need to work on now.

[@MarioTomicOfficial]

Let's get it done!

[@Grumpyoldman666]

115 pounds down is the last 18 months, 25-30 to go! Enjoy your videos!! MyFitnessPal is the key for me.

[@neodelrio]

Outstanding! I managed to do about the same in 18 months. I was 283 in December 2022, and I’m at 164 now! Keep up the good work!!!

[@jasonrave4881]

Youre the only Fitness KZbinr that really touches me and know exactly what my Problems are 😄 i really Like how you Point out the psychological side and how to work on it.

[@MarioTomicOfficial]

Happy to help out!

[@MrRichgounder1969]

Long term consistency king!!! I like that and it is so true.

[@randytompkins7378]

This video just described my current status extremely well.

[@MarioTomicOfficial]

Glad to help out!

[@amydarling39]

Wow. The 1st video I've seen that captured all of my bad food behavior and gave real advice to fix it. Ty

[@MarioTomicOfficial]

Appreciate it

[@BaddogSports]

Getting lean takes a ton of dedication, drive, will power, consistency and, most importantly, TIME! Getting lean is incredibly tough. STAYING lean is 3 times as hard. It’s constant grind! Some days it’s hard to stay motivated. The thing that keeps me going is knowing how hard, and how much work, it took to get where I am today. Whenever I need a boost, I just look at my before picture when I was 235lbs and 28% body fat. I’ll never go back there again!

[@healthworkouts4055]

Really excellent advice! I was one of those "all-in" guys who would destroy it with one or two REALLY bad days! Now I just do a couple of cheat meals on the weekends and make sure not to exceed my maintenance.

[@MarioTomicOfficial]

Happy to help out!

[@vaadwilsla858]

Perfect is the enemy of good, such an effective fucking thing to live by.

[@theastraladepts]

all in or all out mentality was what kept my physique painfully average over the past 10 years Repeating cycles of insanity and had no idea. Just barely am I starting to be more chill with myself and allow myself to fail… but get back on track immediately small wins, big results. Great video!

[@MarioTomicOfficial]

Let's get it!

[@Mclearmountain]

SUCH A GOOD VIDEO. Short and to-the-point. Factsfacts 💯

[@MarioTomicOfficial]

Appreciate that!

[@Olli-Tech]

Thanks mate, the one with the sleep is a very important point.

[@MarioTomicOfficial]

Appreciate it!

[@pr1mo990]

I definitely fit into the evening snack category… good motivation to break it! 💪

[@MarioTomicOfficial]

You got this!

[@MJA-x8n]

Thanks for this, really good to identify these! This made me think harder about the after dinner “harmless treats” and the “low sleep creep”…I could do better at these. Appreciate the video!

[@MarioTomicOfficial]

Glad it was helpful!

[@juanjosesegura4585]

Yeah, new Mario video, best motivation out there

[@MarioTomicOfficial]

Appreciate it!

[@MattArch-cj5pj]

Every point you made in this video is exactly me! Thankyou for bringing this to my attention!

[@MarioTomicOfficial]

Glad it was helpful!

[@AzeriathGaming]

Saving this video. Def needed this. The after dinner part is the hardest for me. Tho I have realized the enjoyments of a protein mug cake if the sweet tooth comes.

[@gansta432]

Hi Mario, from my own experience I have found that the longer one stays on the journey of weight loss, it gets significantly easier over time. I have been doing my journey for 4 months now, and i'm at the point where I crave the taste of lean chicken and vegetables (weird to say I know) because that's ALL I've been eating for the past 4 months (yes I eat other healthy stuff don't worry lol). Also my portion sizes are something I have gotten used to, to the point that it is hard to over eat because my brain looks at all the extra food and goes "wtf is this?". Humans are habitual creatures, and our eating habits are no different in being able to be changed.

[@MarioTomicOfficial]

Great work!

[@pepsico815]

The biggest thing that's helping me right now is having a 7pm cutoff time for food every day

[@PaddyDoesasia-bj3bb]

That would kill me, I'm a night time eater

[@KarenSchuessler]

I just heard of the 3-2-1 principle for getting better sleep: Stop eating 3 hours before bed, stop drinking fluids 2 hours before, and stop screens 1 hour before. For me, I added a ‘4’. Stop drinking alcohol 4 hours before bed. Good sleep gives me the energy to follow good decisions. I know this video wasn’t about sleep! But everything affects everything.

[@GregOrCreg]

Great video. I'm in reasonable shape, but I can't break beyond a certain barrier, as far as my body fat/visible muscle is concerned. I do most of the obvious things, but it's less obvious things like this that I'm clearly not accounting for. Your tips will encourage me to me more disciplined about avoiding bad habits, and not falling apart completely if I do deviate from my routine. There is a tendency to think 'Well, I've had a naughty snack today, there's no point now being disciplined for the rest of the day' so your advice will keep such sentiments in check.

[@hihello9131]

Thank you for all the insight and knowledge that you provide :)

[@MarioTomicOfficial]

Glad it was helpful!

[@TheCloudCreation]

I've been cutting for the last 3 or so months and kept dropping my caloires after a month because I saw my weight platue. 2 weeks ago, I was all the way down to 1600 calories per day on a weekly average and was losing maybe 1/4lbs per week. I'm 6', 187lbs, 12-13% bodyfat and weight train 5 days a week, so 1600 calories was really low and I was having mood swings, sleep problems, and what not. Last week I decided to temporarily end my cut, and ate around 2400 calories for the last 5 days. I lost 1.2 lbs in that 5 day period... I always make sure to weigh at the same time in the morning every day under similar conditions (no water, no food, fresh out of bed with an empty bladder). I have no idea the science behind it, but my guess is that I was eating so little calories, that my body was refusing to burn them. Now that I upped by calorie intake, my body is now comfortable burning those calories again so I'm now losing weight. I may be an anomoly, but my story is at least something to consider if you are in the same boat I was last week.

[@engineerhealthyself]

I think this goes against relevant science (though I am no pro) but I experienced something similar. Went hard for a few weeks then caved and had a whole pizza and slipped on diet a few days. Went on to lose 5 pounds rather quickly. I think over time I didn't realize how my body was screaming for some gasoline. When it finally got some energy I could put in the hard work in the gym. Don't make the mistake of slowly making yourself sick. Overdoing it can happen so easily when you are strongly motivated, but its not a video game where you can grind forever and level up. Have to push the brakes and really get a feel for if you're in a bad state of massive caloric deficit, overtraining, and not even realizing your performance is suffering

[@DARTHDANSAN]

Such great info . I do this all time . I’ll eat , work out see decent results then I’ll just get tired of routine and set my self back a month with bad eating and skipping work outs

[@markbeck8384]

This was helpful and practical. Thanks. I think the idea of doing an evaluation to see where your weak habits tend to crop up is a good one.

[@MarioTomicOfficial]

Glad it was helpful!

[@bradenadams7511]

Dynamite advice here! Good stuff Mario!

[@MarioTomicOfficial]

Cheers!

[@avgaskoolaid4572]

Diminishing motivation in the evening is exactly what I dealt with for years. I would ALWAYS get 'snacky' at night, and would throw my diet out the window. The only thing I found that worked is having one meal a day, with that one meal being Lunch (basically a form of intermittent fasting). That way, eating late at night is simply ruled out as an option. For some reason, it works for my brain.

[@hbbstn]

Yeah that makes sense

[@JoeMercersWay]

The ease of losing willpower and turning a 1,750 calorie day into 2,750 day and undoing everything. Tracking calories over a week rather than giving up because you binge a day is also helpful.

[@MarioTomicOfficial]

Tracking definitely helps!

[@lds6182]

Weekly tracks all the way with a re feed day

[@mathesoncanvas]

Exactly what I needed to hear today

[@monkeymind7014]

This one‘s hittin hard today: woke up several times Last Night. Bad Night. Following a Bad Morning, Not really concentrated at work and so it all began. Ate a huge meal in our cantine. And felt too Bad afterwards. So I ate more…2 weeks of nice 500 Deficit killed in my head. Ate 3500 of Bad calories and just burned 2600. I gonna Talk a 10k run right now and will think about your video next time! Thanks very much mate.

[@tinny77]

Thanks again, always the content I need right when I need it. I'm a little disappointed you forgot the usual subtle "like this video" invite :D

[@MarioTomicOfficial]

Hehe

[@jeremyjjbrown]

I keep pickles and kimchi around to eat after dinner if I can't cope. Even if I pig out on that stuff it won't change anything. I won't "get used to" after dinner calories. I may even get some fiber.

[@ahmadal-saleh9884]

This method is good for improving in most things in life. thank you

[@MarioTomicOfficial]

Appreciate it!

[@MatthewBrown-rt6cw]

Thanks you Mario. I need that check in.

[@MarioTomicOfficial]

Cheers!

[@DanteVelasquez]

So important to remember all of these things.

[@Mark-mm1ke]

I have what many have, hunger after dinner. What I came up with is keeping some calories available to snack around 8pm if I do get hungry. Just keeping it within my machro’s. Just a little something to quell the hunger. Working really good too. Thanks for all you do to hep.

[@philsorensen6277]

Great inspiration, thanks mister.

[@peternowlan5196]

Brilliant. As always. Thank you.

[@MarioTomicOfficial]

Cheers!

[@markmononoke7672]

I let my one bad day turn into 2, and then 3. It’s been about a month now. I let myself go after killing it diet and training wise. I was down about 9lbs. I want to get back on the grind, I just find it so hard to get back in the routine of prepping meals and training consistently again after falling off.

[@ChadStJohn-vz7ru]

Excellent! Thanks for sharing

[@MarioTomicOfficial]

Glad you enjoyed it!

[@yele2652]

Excellent content, thanks

[@MarioTomicOfficial]

Much appreciated!

[@titaenus]

The thing that really helped me break the 20% ceiling was to give myself free choice, but to weigh in what consequences it would have on my diet, if I still wanted to lose weight that week/month. For instance, if I eat a big lunch, I eat a low-calorie dinner and breakfast. If I know I'll eat big on one day of the week, I try to make my portions the day before and the day after smaller and so on. It's all about keeping a balance of a certain calorie deficit over a 1 to 2 week period for an extended period of time, which includes cheating and properly making up for your cheating on a diet.

[@davidneal6920]

Inspiring information thanks Mario

[@MarioTomicOfficial]

Glad you enjoyed it!

[@Doberdog1]

Great vid. Thanks for the tips. I know my one fault (late evening snacks) and you have motivated me to squash it

[@BranNew1]

I’m all in.. Balls Deep 🙌

[@grahamt19781]

The evening snack one is really difficult 👍

[@Joey18083]

I built a "snack" into my macros and daily calories. I dropped the crisps on an evening and now have popcorn. Going from 500+ calories to about 90. It means I can feel like I'm snacking, still be in my maintenence level and not feel bad. I then train to be below my maintenance.

[@nicholasjaquez1174]

Great video, thanks Mario!

[@MarioTomicOfficial]

Glad you liked it!

[@vivekrajyaguru]

solid tips :)

[@MarioTomicOfficial]

Keep up the good work!

[@Sam_Saraguy]

Lots of good solid advice 👍

[@MarioTomicOfficial]

Glad it was helpful!

[@ryandeffley7652]

For the longest time, I'd do a 2hr brisk walk every day from 6-8am. It did get me over 15K steps. But it was a bit of a grind, and since the "steps were done," I'd sit more. A game changer was microdosing more frequent and shorter brisk walks over the whole day. It didn't even feel like I was putting in that much effort. But I was way more active and getting more steps too. Now I do a 45 min walk out of bed, a 45 min walk three hrs later, a few 30 min walks over the next 4-6hrs, and then a few 15 min walks. This gets me 3hrs per day, well over 20K steps, and it's so damn easy. It also feels way better with shorter and more consistent movement after periods of being sedentary.

[@MarioTomicOfficial]

Excellent work!

[@Exne]

Yup, I have all these bad habits. Especially having my daily evening snack even if it is just popcorn and yogurt and fruit.

Your body needs fruit

[@jusufselimovic447]

Hello, i just follow you now Mario. Zadovoljstvo mi je. / And i am happy i do. I am 42, and gyp 3 days a week. ❤

[@cooldadgets]

Wow I feel attacked 😂 Great video, appreciate the insight!

[@MarioTomicOfficial]

Glad you enjoyed!

[@mikeadams2304]

Great video! Very informative and encouraging. I struggle with many of these habits.

[@regwsx]

my takeaway: - be good enough, perfection is black and white thinking - all or nothing thinking that is not serving you; make bad days less bad - get more sleep to not overeat due to increased discomfort during the day/evening - less comforting snacks needed, minimize binge impulse

[@kamo7293]

one day one day I'll listen to you... I really need to lose the fat maaan

[@noloveforthehaters]

I hit the like button so hard I woke up the next morning with a six pack.

[@erikh9991]

Wow! I am physiologically screwed. I got on habit that makes me really hungry at night 🤔 So I have to change that before I can change the over eating at night. Bummer.

[@mindmeld12345]

Feel like Mario is speaking to me directly

[@MarioTomicOfficial]

Glad I could help!

[@parrotsticks]

I don't know whether I'm screwing up at the moment or not aware of how weight loss progress works over time. I started at 165 lbs, 6'3", and down to 160 lbs after roughly one month. Progress seems to have stalled since then, but maybe it's unrealistic to expect steady continuous loss? I don't know if there's a cause here to change my existing plan or if the body just naturally loses fat in waves.

[@studiesinflux1304]

For 6’3”, even 165 lbs is well into the “normal” weight range (BMI 20.6), so weight loss would slow down more frequently than, for example if you were trying 230 lbs down to 200. When losing weight in the normal and not overweight weight range, you also have to be more concerned about losing muscle instead of fat. You also have options to build muscle to be at the same weight but still have the “lean” look - see the “skinny fat” video for details.

[@georgeford3687]

I'm an all in type. I know people call it yo yo. For me it can be a couple of weeks up to a couple of months. Then I talk myself into a break that last to long and I erase my progress. 😢

[@jeffsimard8846]

Love this

[@MarioTomicOfficial]

Appreciate it!

[@amirsoltani1657]

thx

[@ditz3nfitness]

Any tips for herniated discs? 2 years of pain, avoiding surgery at all cost, yet it isn't getting better...

[@rwentfordable]

Why avoid surgery?

[@hejiranyc]

I'm here eating almonds and watching this video at 2am.

[@ringperm]

I just have to say, I like your shirts. Sponsored or just good taste?

[@MarioTomicOfficial]

I like the consistency and how they fit for videos. Just bought a whole bunch of the same ones :)

[@MohdNadeemhandle]

I love you are mentioned always like button one for in your general sentence

[@samgene4561]

great video!

[@MarioTomicOfficial]

Thanks!

[@Ben-mf4go]

So wise, all of it.

[@qalih]

I know my problem. Playing competitive games online. Make you feel worse after a good few hours and than it does make you feel better. But I enjoy the promise of ranking up and having a good games. The only thing thats worked for me in the past is to go cold turkey. Suddenly all sleep related problems go away, next day's 4-5 hours are generally filled with positive behaviours like waking and gym and general self development. But this stupid game is what I want to do HAHAHAHA

[@2000jjay]

Hey Mario, love your content. Where do you get your Adidas shirts? I can't find any like them even at the Adidas store.

[@neostar63]

Is that Dubrovnik wall city in the background?

[@digitalcurrency4737]

Do you have any videos on recovery. I cant sleep on workout nights

[@savagecub]

I swear I’m still carrying visceral fat from beer and nachos from the 1990s !

[@BodyBalanceBlueprint-qh2im]

It was impressive

[@heefq8121]

6 reps then pause take breathe 2 reps 20 kilos right and left dumbbell press for front delts is that good ?

[@deanwitt7903]

Hungry after dinner . Try a glass of water ! It will pacify your hunger and get you through the night to breakfast in the morning .

[@israelcastillo4582]

Want to get into mixing drinks and wondering about drinking a couple of drinks on a Saturday?

[@Ben-zr4ho]

I dip a tobacco alternative after dinner instead of having something sweet. I wont actually recommend an addictive substance but supposedly there are some positive effects to a small amount of nicotine. Its an appetite suppressant and a slight stimulant but one that wears off pretty quickly and doesn't interrupt my sleep. I look forward to it slightly but I dont go around all day craving it either. Smokers do seem to have lower rates of obesity. I used to be one years back and that after dinner cigarette was better than any dessert lol. Anyway again I wouldn't actually recommend anything addictive but its been pretty whatever for me. I just havs a bit after dinner and supposedly these tobacco alternative dips and pouches dont have anywhere near the risks of smoking or even conventional dipping. Just talking. There are other things to do besides eat dessert. An herbal tea can be nice. Some people chew gum. Some people obviously have a drink. Again wouldn't recommend. I think it just goes to show that having to have something sweet after dinner is just as much of a compulsion as many other things people do after dinner and it can be switched out for something else. Best would be switching it out to something less bad for you of course. Lol.

[@budwise7332]

I've had to go to a 900 cal diet to lose any fat. Nightmare. Any advice?

[@gregorammann7147]

The first step would be identifying which calories you do not account for. I am pretty sure that you exceed 900 by a lot. Maybe the oil for frying? Maybe you misjudge take-out and restaurant meals? Drinks or Snacks? Ideally you get yourself a kitchen scale and weigh everything you put into your mouth. You got this :)

[@budwise7332]

@@gregorammann7147 I do all of this. I don't have take out I don't drink alcohol I lift 5 days and do cardio 3 days atleast. I've slowly gone down in calories over months and I'm only just getting results. Trust me it's baffling. I would say though other than weights and cardio im very sedentary.

[@xensan76]

This seems extremely low and won't be sustainable for most people. How long are you planning to do it? Was this recommended by a medical professional? Are you very short and sedentary?

[@budwise7332]

@@xensan76 5'9 and fairly inactive outside of my workouts. I don't fund it to much of a chore to stick to really. Lots of egg whites chicken and salads. I'm doing it because i couldn't shift any weight (fat) until I got down to these calories. Once a week i go higher on carbs and have 1250-1400 cals. I'm actually still putting on a little muscle or if not it feels and looks like it. Protein intake is between 120 and 170. Strange one.

[@budwise7332]

@@gregorammann7147 hi. Yes, I'm not new to this. I weigh and track my calories. I even gain a little extra muscle here and there. It's a bizzare phenomenon.

[@SteveFields-tm9je]

😊 Thanks!

[@MarioTomicOfficial]

Cheers!

[@soniczforever5470]

I gained 4 pounds walking 40000 steps daily and 600 calories. It's now 500 calories. I have a 6 pack now and don't want it ruined its probably my thyroid. My life is extremely stressful.

[@BenDover-pj5gm]

How long did you do this for? I find this hard to believe. Not calling you a liar but this is highly unlikely

[@stylesetter6930]

How many hours of sleep do you recommend and how do I know that I have gotten enough good sleep?

[@hbbstn]

How will he know?

[@zachkeenankacey4945]

Baller

[@jamiecampbell3507]

My last stone to get off is taken forever 😢

[@butcho7492]

Like button hit!

[@MarioTomicOfficial]

Awesome!

[@FaisalAhmadNoori]

I need quick answer. I am currently 13% bodyfat tying to get to 11-12%. I am planning to start lean bulkjng after that. So should I lean bulk 500kcal 3×lift days and maintain 4×rest days. Or should I eat 200-300kcal everyday?

[@gregorammann7147]

Does not matter, as long as the calories are the same over the entire week. If you feel especially hungry on lifting days, you can up the calories on those days, but it's really a matter of preference

[@ubiquitousnomad2011]

💯

[@MarioTomicOfficial]

Hey!!

[@nzmnisam]

Idemoo

[@literaturtee]

Revenge bedtime procrastination - I do it all the time. 🙈

[@alansmith4655]

Biscuits and cereal are the bane of my existence.

[@GodmanBG]

Congrats on becoming a father!

[@MarioTomicOfficial]

Thank you!

[@garyjohnson3751]

I’m perfect every day because I take responsibility for my actions & my choices weakness is a choice

[@marklanders630]

There's no such thing as an essential carbohydrate. Eliminate the carbs and never count calories again. Walk every day. If physically able, throw in some sprints.

[@guillaume_Chr]

All-out for a full month , I take 2.5 kg of fat ✋