Stop Blocking Fat Loss: 20 Habit Fixes

Why You Need This Checklist

What if the reason you're not losing fat has nothing to do with your diet or your workout — and everything to do with a handful of sneaky daily habits you don't even realize are working against you?

Here's the frustrating truth: most people grinding through workouts and eating carefully are still unknowingly doing things every single day that slam the brakes on fat loss. Drinking the wrong liquids, eating at the wrong times, training too hard and then collapsing on the couch, chasing optimization instead of results — it adds up fast. And the worst part? You can work harder and harder and still wonder why the scale won't budge.

Imagine instead waking up with a clear, no-nonsense list of exactly what to stop doing and what to swap in instead. No complicated protocols. No expensive overhauls. Just 20 straightforward habit corrections that actually move the needle — the kind that make you think, 'I had no idea that was the problem.' Picture your energy up, your appetite under control, your body finally tapping into fat stores the way it's supposed to. That's what fixing these habits looks like in real life.

Thomas DeLauer has spent years breaking down the science of fat loss for millions of subscribers on his YouTube channel, translating complex research — from studies published in journals like Obesity and Clinical Endocrinology and Metabolism — into practical, actionable changes real people can make. His video on the 20 habits blocking fat loss is one of his most direct, no-fluff breakdowns ever, covering everything from hydration and polyphenols to alcohol's effect on sleep, post-workout meal mistakes, and even the emotional patterns that drive us to overeat.

This checklist PDF pulls every single actionable insight from that video into one clean, printable reference you can use starting today. Each step is specific, grounded in the science Thomas covers, and designed to be implemented immediately — no guesswork, no re-watching, no notes scattered across your phone. Whether you're just starting your fat loss journey or you've been at it for years and hit a frustrating plateau, this checklist gives you a concrete action plan to work through, one habit at a time.

Download it, print it, and start checking things off. Your body has been waiting for this.

What's Inside — Preview

Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.

DO Drink at least 500 ml (about 17 oz) of water at one sitting, multiple times throughout the day

MEASURE Keep daily step count high even on hard workout days — aim for at least 8,000-10,000 steps regardless of training intensity

DO Add polyphenols to your daily diet through small amounts of fruit, fruit extracts, or polyphenol-rich supplements

DO Use a low-calorie whey protein shake (100-120 calories, mixed with water) between meals or before eating to suppress appetite

AVOID Stop adding extra fats to meals simply because 'fat burns fat' — unless you are strictly following a ketogenic diet

+ 15 more action items inside...

Stop Blocking Fat Loss: 20 Habit Fixes

Why You Need This Checklist

What's Inside — Preview

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