3 Underrated Habits to Finally Get Lean in 2025 (And Keep It Off for Good)

Most people think getting lean requires going to extremes—cutting out all carbs, suffering through brutal workouts, and treating food like it's a crime to enjoy.

And let’s be honest… how many times have you tried that? Did it actually work long-term?

If getting lean meant a lifetime of eating dry chicken and doing burpees until I questioned my life choices, I’d still be out of shape.

The truth? It’s not the extreme diets or hardcore training plans that make the biggest difference. It’s the small, underrated habits—the ones nobody talks about—that actually make getting lean easier.

Instead of chasing the latest Instagram diet hack or whatever your gym bro swears by this week, let’s focus on what works.

Here are three underrated habits you need to master in 2025 if you actually want to get lean and stay that way.

Habit #1: Schedule Workouts (And Actually Stick to Them)

Let me ask you a simple question:

When do you work out?

If your answer is “Whenever I have time” or “It depends on the day”, we’ve already found the problem.

Because here’s the reality—people who get lean don’t “find time” for the gym. They schedule it.

Think about it— Do you “fit in” work meetings? Do you “fit in” picking up your kids? No. You plan for them, block out time, and show up.

Your workouts need the same level of commitment.

Most people approach fitness like a New Year’s resolution—enthusiastic, full of energy, and ready to go… until:

• Work gets busy
• Someone invites them out
• A mildly inconvenient email derails the day

Suddenly, that “I’ll go later” workout turns into “I’ll start again next Monday.”

This is why most people struggle to stay consistent. They don’t have a set time, so they constantly have to “find time.” And we both know how that usually ends.

Here’s How to Fix It

Step 1: Pick Your Training Days & Times (And Treat Them Like a Bill You Can’t Ignore)

• Choose 3-5 training days per week that fit your schedule. No guessing. No “I’ll see how I feel.” Just set the days.
• Pick a specific time—not just “after work” or “when I have time.”
• Treat this time like a doctor’s appointment you waited months for—it’s not up for debate.

Step 2: Train in the Morning (If You Can)

Want to eliminate excuses before they even start? Train when you wake up.

• Fewer distractions—no last-minute work emergencies, no “should we grab a drink after work?” messages
• No decision fatigue—by the time 6 PM rolls around, the only thing you’ll “decide” is to stay on the couch
• More energy—despite what your half-asleep self might think, morning workouts actually make the rest of the day easier

Not a morning person? Fine. Just pick a set time and treat it like it’s non-negotiable.

Step 3: Have a Backup Plan (Because Life Happens)

• Missed your morning session? Train in the evening.
• Missed a gym day? Have a quick home workout option.
• Day got hectic? Even 30 minutes is better than nothing—adjust and move on.

The people who get in shape don’t let small obstacles throw them off track. They adjust, pivot, and still get the work done.

Habit #2: Simplify Your Diet (And Track the Right Things)

If you’ve ever stared at the fridge, hoping inspiration would hit, you’re not alone.

Most people overcomplicate their diet to the point where they’re mentally exhausted before they even eat.

One day it’s a burrito, the next day it’s sushi, then it’s some random salad. Then they wonder why they keep “starting over.”

The problem? Zero consistency. The result? Frustration, stalled progress, and a lot of second-guessing.

Here’s How to Fix It

Step 1: Stop Treating Every Meal Like a Science Experiment

I get it—variety is nice. But if you’re constantly changing what you eat, it’s impossible to know what’s actually working.

Instead:

• Pick a few go-to meals for breakfast, lunch, and dinner, and rotate them.
• Hit your protein & calorie targets first—because if you’re not doing that, nothing else matters.
• Make meal decisions easy—so you have energy to focus on lifting heavy and winning at life.

Step 2: Track What Actually Matters (And Ignore the Rest)

Most people track their diet the wrong way.

They get lost in tiny details that don’t matter—

• Is sweet potato better than white potato?
• Should I eat six small meals a day?
• Will eating after 6 PM ruin my metabolism?

None of this matters. Here’s what actually does:

• Calories & Protein—If you’re not tracking these, you’re guessing
• Bodyweight Trends—Day-to-day fluctuations mean nothing. Track your weekly average - use an app like happy scale or add in all your weigh ins together (at least 3, preferably 7, then divide them by the number of weigh-ins).
• Workout Progression—If you’re not getting stronger, you’re not building muscle. Track your lifts

By tracking the right things, you eliminate guesswork and frustration.

Habit #3: Stop Letting Small Mistakes Turn Into Big Ones

Most people don’t quit because of one bad meal or one missed workout.

They quit because one mistake turns into five.

The “I Ruined Everything” Spiral:

You overeat. No big deal, right? But instead of moving on, you think: "Screw it, I’ve already messed up—I might as well eat everything in sight." And suddenly, one extra slice of pizza turns into a full weekend binge.

The “I’ll Start Again Monday” Trap:

You miss a workout. Again, no big deal. But instead of getting back on track the next day, you tell yourself: "Well, this week is a write-off—I’ll start fresh next Monday."

And just like that, one skipped session turns into an entire lost week.

Here’s How to Fix It

• Overate? No problem. More energy for tomorrow’s workout. Move on.
• Missed a session? Train tomorrow. One workout doesn’t make or break progress.
• Scale jumped up? Relax. It’s probably just water weight. Keep going.

The people who actually get results aren’t the ones who never mess up. They’re the ones who don’t let small mistakes derail their progress.

Final Thoughts: The Year You Finally Get It Right

Most people will keep overcomplicating things and stay stuck.

But you? You have a choice.

• Make workouts non-negotiable
• Simplify your diet and focus on the right things
• Stop overreacting to minor slip-ups

Commit to these three underrated habits—and watch how much easier getting lean becomes.

Your future self will thank you.

Let me know in the comments, which of these habits do you feel like you need to dial in?

Have the best day!

Coach Adam