How I Stay Under 15% Body Fat Without Cutting Calories or Doing Cardio

The 9 simple habits that keep fat loss on autopilot.

Photo by Natejohnston on Unsplash

I stay below 15% body fat without cutting calories or doing cardio.

The secret:

Put your progress on autopilot with the right habits to make success inevitable.

Here are 9 easy habits you can use to get below 15% body fat and stay there:

80% of people regain the weight they lost.

Why?

They rely on motivation and unsustainable rules.

The solution: install simple, effective habits that work even when life gets chaotic.

Here’s what actually works:

1. Don’t sit for more than an hour

Long stretches of sitting slow your metabolism and mess with your blood sugar.

Sitting truly is the new smoking.

Get up every hour and go for a 2-minute walk.

This is one of the simplest fat loss levers you can pull.

2. Prioritize protein at every meal

Most people eat too little protein.