What I did to start getting results after years of trying 👉🏻
I struggled to lose fat and tone up for 12 years, despite following all the “healthy” habits that were supposed to get me fit. These are the 25 micro habits that helped me finally lose fat and tone up. I’m sharing how not chugging water during meals and prioritizing real, healthy food over powders significantly improved my energy levels throughout the day. These healthy habits have been truly life-changing for me to get fit and stay fit too.
I spent 12 years trying to figure out how to lose fat and tone up to get the body I had always dreamed of. I did everything right; I followed all the fitness advice on fat loss and toning up, but I wasn’t seeing results. I ate clean, exercised, did HIIT, went to the gym, tracked my macros, cut calories, and made sure I burned calories, but my body composition was getting just worse. Eventually, so did my health, too. However, I kept following the healthy habits I was told to do. I put even more effort in the hope of losing fat and toning up, but still no results. Instead of fit, I looked skinny-fat. I couldn’t understand why? No matter what I did, I couldn’t lose fat. I started to lose hope and thought that maybe my dream body just wasn’t in my genetics. But after 12 years of fat loss struggle, I finally lost fat and toned up, and here are 25 micro habits that actually keep me fit.
✅ If this video resonated, take this free quiz. It shows you why your body might be stuck:
All resources:
The workout routine I did to lose fat and tone up:
Stop bingeing guide:
Mindset shifts to start living your dream life:
⚕️My fave health things:
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EU:
📚My fave books
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📸 Equipment:
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My entire setup EU:
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Chapters:
00:00 intro
00:16 1st micro habit to lose fat and tone up
01:13 2nd micro habit to lose fat and tone up
02:06 3rd micro habit to lose fat and tone up
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03:32 5th micro habit to lose fat and tone up
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07:15 8th micro habit to lose fat and tone up
08:11 9th micro habit to lose fat and tone up
09:02 10th micro habit to lose fat and tone up
09:28 11th micro habit to lose fat and tone up
10:53 12th micro habit to lose fat and tone up
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13:38 14th micro habit to lose fat and tone up
15:10 15th micro habit to lose fat and tone up
15:56 16th micro habit to lose fat and tone up
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17:33 18th micro habit to lose fat and tone up
18:26 19th micro habit to lose fat and tone up
18:54 20th micro habit to lose fat and tone up
20:20 21st micro habit to lose fat and tone up
21:20 22nd micro habit to lose fat and tone up
21:41 23rd micro habit to lose fat and tone up
23:03 24th micro habit to lose fat and tone up
23:42 25th micro habit to lose fat and tone up
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Hopefully, this vid was helpful 🫶
🩵If this video resonated, take this free quiz. It shows you why your body might be stuck: https://katarina2.com/body-quiz/
➡This is the exact method I used to finally get results after years of trial and error: https://stan.store/katarinathesecond/p/get-the-metabolism-reset-now
Other useful stuff: https://stan.store/katarinathesecond
💪🏻The workout routine I did to lose fat and tone up: https://katarina2.kit.com/workout
This really resonated with me. I spent years trying different workouts and diets, but consistency was always the hardest part. What finally helped was using AlterMe. The personalized fitness plan gave me a clear direction instead of guessing what to do each day, and it made building healthy habits feel much more manageable. It's amazing how much progress comes from sticking to small, sustainable changes. Great video!
Out of context, but what’s the brand of the blazer and of the T-shirt ? Thanks ! Hahah ❤
Bravooooo. Thank You 😊
ooooh the water intake!!! I did not know this at all. Half an hour after meal might be a bit restricting in the restaurants but who eat in the restaurant all the time!
I also prefer fun workout! Pamela is so good for it her HIIT workouts are fun! Or walking workouts are great too. ❤❤
Im so glad i found your channel while i was getting started on losing fat, it completely changes my mindset from all those social medias agenda, i learned so many positive things from you, thank you so much for sharing your experience to help alot of us whos struggling with fat loss💖
Do you have to workout? I walk to and from school everyday, go on a longer walk on Saturday’s at a pace where I can talk but am struggling to breathe, conscious of portion sizes and only eat 3 meals a day (no snacks—I just don’t really feel the itch to), follow a simple Pilates video (Hailey C) but probably am not engaging my core properly. What do you think?
I just fell off my keto wagon, I'll watch later ❤
Can you do a video about how body types affect your results. I know some people (including me) use rib cage/flare, body type, and genetics as an excuse for fat loss or body recomp results but I do think there is some truth to that. Don’t know but really want to hear your thoughts 😊. Love your videos. Thank you!!!❤
The video is really helpful ❤
i love your videos; your insights answer most of my questions about having a fit and toned body. thank you
Thank you for sharing.😊 Here's a summary:
1. keeping frozen vegetables in the freezer
2. build your plate: vegetables, protein, good carbs and fats – eat unti 80% full (if still hungry – eat more)
3. avoid eating fruit after a big meal (makes you bloated) – if you must have fruit, wait 30 minutes
4. drink water 30 minutes before your meal
5. glass of water everytime you feel hungry – check if you're really hungry or just thirsty (don't replace food with water!!)
6. mainly drinking only water (hidden calories come from sodas and juices)
7. choose restaurants and social places without guilt! (sustainable)
8. working out at home (easy to stay consistent – if you are lazy to go to the gym)
9. fun workouts (dancing, enjoyable, erase the must mindset – I really want to do this because I enjoy it)
10. sweet tooth: dates, dark chocolate, spoon of honey (don't restrict yourself)
11. allowing yourself to just have any food (don't restrict yourself too much) – pay attention to the quantity
12. eating enough during meals – you need energy (don't undereat or overeat)
13. don't compare yourself to people you see on social media – measure your body with pants (if you fit into it, you're good)
14. eat foods that you actually like (not just crisps and chocolate, not the "fat loss foods" and "fat burning superfoods")
15. don't buy the unhealthy bad food to home
16. you can eat the same foods, you don't need to come up with new ideas – if you don't like variety
17. real bread – flour, water, salt, yeast, sourdough culture
18. avoid eating sugary stuff on an empty stomach – time it after a proper meal
19. keeping your kitchen clean – every evening 5 minute clean (motivates you to cook)
20. prioritising real foods over powders, bars and suppliments (keeps you full for hours)
21. 2 teaspoons of flax seeds almost everyday (Omega 3)
22. eggs for breakfast
23. try to eat protein for every meal (don't measure or obsess about it), unless you really try to build muscle (you need more protein)
24. stay away from perfection, do small (1%) changes
25. making it your lifestyle – pick things that you can truly build a life around
💪🏋♀
Waa I really love your view on that, so realistic and grounded. I found myself in exactly same position, thanks for sharing!🤩🤩
Katrina je spreekt zo snel ik kan je moeilijk volgen ❤
I think the “have what you want in moderation” is absolutely the goal long term to make it sustainable. However, in the early parts of your health journey, you can sometimes use this mindset to justify eating crap all the time haha. I know I did! I did have to focus on periods of junk food restriction to reset my taste buds and learn what else I can enjoy that is actually healthy for the 80% of my food. Just a comment for anyone who is just starting on a health journey and is mostly eating processed high sugar or high fat foods etc
80/20 is literally so good I have binge issues and I have been binge free for 2 months just doing that, lost 5kg so far and I get to eat my sweet treats everyday <3
ok
flax seeds do the opposite than balance your hormones – they are very estrogenic
❤
As a doctor, I don’t usually recommend books, but this is a really good one. True Health Made Simple by Alex Richardson is worth reading.
another great video ! It’s been 2 months since i havent had any sweets or pastries or anything like that and the thing is i stopped craving them! but another problem is whenever i want a sweet treat i eat peanut butter with bananas or PB and Honey toast (and i eat them both everyday 🫤) and they are absolutely hitting THE spot for me and i would like to hear your opinion about this snack because i hear so many different opinions about this. some people say that if you want to slim down and tone up you should not eat peanut butter or bananas or honey for that matter and please do advise me girl 🙁 i know quantity matters but …
Sis,I went on diet like 10 months ago and i lost 15kg.so, i started to increase my calorie intake which was about 600-800 calories before because it is unhealthy.but now i feel like i am gaining weight again specially around my belly eventhough i do exercises.can you please give me some advices to fix this situation
Супер классный ролик ❤🎉🎉🎉
I like my figure looks now after losing 52lbs but lately I been wanting to tightentone my arms and legs/thighs but don’t know how to or what to do?
I need to lose fat and tone up, but I don't want to lose weight. In fact, I need to gain muscles and don't mind gaining a little weight to be healthier. I'm 5'2, 47kg and a big deficit won't work for me. What do I do, I'm your typical skinny fat petite woman 😩
Home workouts are 💕…..I lost 5 kgs working out at home …literally u need to find 30 min , yoga mat and some equipment or even body weight ….. no scheduling , no changing clothes ….very doable consistently 🙌
Really helpful advice, thanks for sharing 😊
May I ask if you have any suggestions as to how to structure your day of meals and how to know how much to portion at each meal whilst being mindful to fuel yourself enough but not too much? I struggle with this part a lot because I currently have been in an unhealthy habit of ‘saving’ all my calories for the end of the day and having one large meal. This habit has been lasting probably around a year and now trying to this up to eat smaller consistent meals and knowing how to balance everything in each meal, especially with all the diet culture talk out their seems so overwhelming as well as foreign? It makes it even more hard when people say just get back into your usual healthy routine if you go off track, when you don’t have one to start with, and it’s now a bit overwhelming to know what foods to prioritise when as well as when incorporating more movement.
Any advice as to how to overcome this would be so so appreciated x
Hi. How can I have S Body korean Shape i have waist 65cm, hip86cm Thigh: 51cm, height: 153 cmWeight: 50 kg, calf33, ankle 20, arm s25 cm i wanna have waist 58, hips 82, thighs 45, calf32, ankle 18, arms 20 cm…I also really want to have a thigh gap! How can I skim down thigh and inner thigh?? I do so many workouts but no sight of slimmng..should I go on 48 kilos??
I wanna also slim down adms for summer and legs also, I m also kinda petite.
I am 16 year old girl.Can you help me with losing my thigh fat and slimming it down ..
Like some workouts for it ??? That I can do on daily basis to lose the fat and slim it down .
I love the way u break down things !! And ur videos too!!
❤❤
Very helpful! Thank you!
Hello Katarina. I’m subscribed 👏🏼❤ & I really enjoyed these micro habits which made so much sense. I have definitely implemented many that you do into my lifestyle although I’m way older than you 😂 ❤ Eggs for breakfast are a definite yes for me too! I work out at home 6 mornings a week. Saturday (Shabbat) is my rest day. Wishing you a lovely day ❤
Great advice as always! I'm out of the loop apparently with the lingo though … what does "dry" mean when it comes to body physique?