Welcome back to the Newbie Gains Podcast with your favorite coach, Coach Pat! Today, we're breaking down the 5 Habits to Get a Flat Stomach—without extreme dieting, endless cardio, or gimmicks. If you’ve struggled with yo-yo dieting, these simple and sustainable habits will set you up for long-term success.Key Takeaways:🔥 Habit 1: Protect Your Mindset in the Morning✅ No negative news, no scrolling social media first thing.✅ Start your day with gratitude, affirmations, or visualization to set yourself up for success.💪 Habit 2: Lock In a Gym Schedule & Commit✅ Consistency beats perfection—schedule your workouts like meetings.✅ Don’t "leave it up to chance"—put your workouts in your calendar 3-4x per week and make them non-negotiable.🙅 Habit 3: Learn to Say No & Stop People-Pleasing✅ Social pressure ruins results. Stop saying yes to every invite, dinner, and drink.✅ Ask yourself: “Does this align with my goals?” If not, say no with confidence!🍽️ Habit 4: Get Into a Calorie Deficit✅ Weight loss isn’t about eating “clean” or “healthy” foods—it’s about controlling portions and calories.✅ Use MyFitnessPal to track your food for 2 weeks and learn proper portion sizes.✅ Aim for 80% whole foods, 20% fun foods—you don’t have to be perfect, just consistent!🚫 Habit 5: Cut Out Sugar & Processed Foods✅ Processed sugar spikes cravings, fuels overeating, and makes fat loss harder.✅ Swap sugary snacks for fruit, protein-rich meals, and fiber-dense foods.✅ If cravings hit, drink more water—you’re likely just dehydrated!Final Thoughts:🔹 Results come from what you do consistently—not what you do perfectly.🔹 Master these habits and staying lean will feel effortless.🔹 No fancy diets, no pills, no gimmicks—just straight science-backed facts.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

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