{"id":27015,"date":"2025-06-30T11:41:08","date_gmt":"2025-06-30T11:41:08","guid":{"rendered":"https:\/\/www.europesays.com\/us\/27015\/"},"modified":"2025-06-30T11:41:08","modified_gmt":"2025-06-30T11:41:08","slug":"fitness-coach-shares-what-made-him-lose-weight-after-30-shares-20-tips-stop-running-health","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/27015\/","title":{"rendered":"Fitness coach shares what made him lose weight after 30, shares 20 tips: \u2018Stop running\u2019 | Health"},"content":{"rendered":"\n

Fitness coach Liam Topham<\/a>, who went through a drastic weight transformation, keeps sharing workout and diet hacks with his followers on his Instagram profile on a regular basis. At the age of 30, he dropped the extra kilos by following 20 habits that fast tracked his weight loss<\/a> journey. On May 29, Lian shared a post noting down the habits that helped his fat loss. Also read | <\/strong>This is the 1 snack fat loss coach recommends for women trying to lose weight: \u2018It supports muscle and reduces cravings\u2019<\/strong><\/a><\/p>\n

\"Know Know the habits that can fast track your weight loss journey.(Pixabay) 1. Eat eggs every day:<\/p>\n

They\u2019re a superfood that makes fat loss easier.<\/p>\n

2. Minimise alcohol:<\/p>\n

Until you hit your target weight, cut down on alcohol. These are empty calories.<\/p>\n

3. Drink black coffee in the morning:<\/p>\n

It will suppress your appetite and keep you satiated.<\/p>\n

4. No food after dinner:<\/p>\n

Brush your teeth. Your cravings will disappear.<\/p>\n

5. Avoid long periods without eating:<\/p>\n

Otherwise, you\u2019ll end up overeating or binging later.<\/p>\n

6. Stop running:<\/p>\n

Walk 10k+ steps a day instead.<\/p>\n

7. Avoid peanut butter:<\/p>\n

It\u2019s high in calories, low in protein, and you\u2019ll want to eat the whole tub.<\/p>\n

8. Eat consciously:<\/p>\n

Before you eat, ask yourself: \u201cAm I bored, thirsty, or stressed?\u201d If the answer is yes, don\u2019t eat.<\/p>\n

9. Stop rating your body:<\/p>\n

If you rate your body less than 5 out of 10, harness those negative emotions to take action. Also read | <\/strong>Are you holding fat in your body? Weight loss coach shares 5 things to focus on to shed extra kilos faster<\/strong><\/a><\/p>\n

10. Eat satiating foods:<\/p>\n

Make red meat, chicken, and seafood your primary protein sources. These will fill you up.<\/p>\n

11. Load up on fruits and vegetables:<\/p>\n

You\u2019ll never overeat on these foods.<\/p>\n

12. Be mindful about your condiments:<\/p>\n

Use low-calorie\/zero-calorie condiments and snacks.<\/p>\n

13. Have your cheat meals:<\/p>\n

It\u2019s fine to eat pizza, burgers, and chocolate occasionally because you\u2019re human – but not all the time.<\/p>\n

14. Never have fake meat:<\/p>\n

Put fake meat in the garbage.<\/p>\n

15. Avoid extreme dieting:<\/p>\n

Don\u2019t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life.<\/p>\n

16. Make healthy swaps:<\/p>\n

Swap regular soda for diet soda.<\/p>\n

17. Weigh yourself every day and take a 7-day average:<\/p>\n

Expect fluctuations; that\u2019s normal.<\/p>\n

18. Repeat the same meals Monday to Friday:<\/p>\n

Change them up on weekends.<\/p>\n

19. Lift weights for 45-60 minutes:<\/p>\n

2-hour sessions are a waste of time.<\/p>\n

20. Start with your why:<\/p>\n

You must function at your highest potential for you and your family. Define the reasons you want to get fit and healthy and stop settling for less.<\/p>\n

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n