Weight loss happens in the kitchen, but maintaining that weight happens in your mind. I lost 15kgs in 2023. Now, losing weight is not new to me. I tried all the popular diets like keto diets and liquid diets ... But I regained weight quicker than I lost it. The diets were not sustainable. After years of research, I realized that there is no perfect diet. And the reason for this is we tend to outsource our consciousness to some rules that we don't completely understand. So, I did more research to find out the reasons for people eating unhealthy. And all of them are tied to one thing: Habits. Great. But how do we use the habits to eat and stay healthy and lean? I figured it out myself. ( I just applied the knowledge I gained on habits) Here are the 3 major steps I followed to lose fat and eat healthily without worrying about regaining it. 1. ENVIRONMENT IS KEY I said it many times and I will say it many times more, your environment matters more than you can imagine. here are a few things to change your environment to be conducive to your weight loss goals a. Fill your kitchen with fruits and nuts. On the weekend, peel and slice your fruits so they are ready to eat. b. Don't bring any junk food to your home. If you are craving an ice cream, buy one and eat it at the store. c. Replace your phone with 3 liters of water at your desk. You will surprised how easily the bottle becomes empty by EOD. d. convince your roommates to eat healthy with you. It is not mandatory but this makes it a lot easier. The goal is to make healthy food visible and easily accessible and unhealthy foods harder to get. 2. Zoom out when necessary Always remember to zoom out on your perspective and goals. Eating out 3 days a week is fine if you ate healthy for 20 days that month. Eating packaged protein bars to reach your calories for the day may seem rewarding but when you zoom out you see that it is against your goal of eating healthy. 3. Planning will save the day Planning your meals will avoid uncertainty and the consequences of it. Make a timetable for lunch and dinner on weekends and buy groceries accordingly. It's okay to eat Biriyani on your cheat day. It is not ok to order a Biriyani just because you saw an advertisement on YouTube. Intention is the difference between enjoyment and misery. 3. Don't ask HOW ask WHY Always try to understand why a diet or a habit is supposed to work. Question everything until you experience it first-hand or find convincing evidence supporting it. No need to get a medical degree but do your research to convince yourself to follow something. Habits stick if you internalize the process and the reason behind the results. 4. Accept your mistakes You will make mistakes. It's impossible not to. so just accept it. Instead of overthinking and checking your weight every hour, plan your next week with stricter restrictions. And it's fine If I don't. Over-eating for a week wouldn't make a difference. That's it. It's that simple. You don't need to follow all the steps. Following step 1 and 3 is enough for most people.