We all know the frustration of trying to shed those stubborn pounds, especially as we age. But what if I told you that you don't have to overhaul your entire life to lose fat and reclaim your health? In this episode, I'm sharing five simple changes you can make to your daily routine that will help you hit your weight-loss goals more sustainably. From the power of post-meal walks to the surprising impact of sleep on your waistline, these little hinges can swing big doors when it comes to your health.

I'll also dive into the importance of monitoring your progress with the right tools and reveal the one simple habit that can boost your fat-burning potential by up to 30%. Plus, I'll share my top five exercises for maximizing fat loss, whether you're working out at home or at the gym. Trust me, you won't want to miss this episode packed with practical tips and game-changing insights. Tune in now and let's start swinging those hinges towards a healthier, happier you!

FULL show notes: https://www.jjvirgin.com/5changes

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Study: Effects of a 12-week walking intervention on circulating lipid profiles and adipokines in normal weight and abdominal obese female college students: https://www.sciencedirect.com/science/article/pii/S1728869X23000266

Study: Relationship Between Sleep Quality and Quantity and Weight Loss in Women Participating in a Weight-Loss Intervention Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4861065

Study: Effects of circuit-based exercise programs on the body composition of elderly obese women: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3526879/

Study: Weighing everyday matters: Daily weighing improves weight loss and adoption of weight control behaviors: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/

Study: Increased Hydration Can Be Associated with Weight Loss: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/