26-05-2025
Fitness coach shares 5 simple habits that help him maintain 100 pound weight loss
Dusty Young, Fitness Coach, took to Instagram on May 11 and shared these 5 simple habits that helped him maintain 100 pounds or 45 kg:
A post shared by Dusty Young | Nutrition & Fitness Coach (@
Protein is an absolute no-brainer, making it top of your fitness priorities. The fitness coach added, 'Helps with hunger, builds lean tissue, and keeps my metabolism firing. I base my meals around eggs, beef, chicken, pork, turkey, and low-fat dairy… you get it. I aim for .7-1 gram of protein per pound of body weight. Protein is my not-so-secret weapon.'
Fibre is your gut's BFF, making sure your washroom doesn't turn into a WWE match with your bowel movements.
Dusty noted, "I aim for at least 15 grams of fibre for every 1,000 calories I eat. Fibre keeps me full, tames cravings, and—let's be real—you can't put a price tag on a good poop. Fruits, veggies, whole grains, beans—they're all the real MVPs."
Avoiding a sedentary lifestyle is one of the prerequisites for fitness. Adding to this, the coach shared, 'Strength training 4x a week is non-negotiable. But I also get my steps in. Whether it's a stroll, hitting the treadmill, parking far away, or taking the shoelace express to get to where I'm going—I make movement happen.'
Put aside the temptation to order in, you are already one step ahead when you start prepping meals at home. Duty noted, '98 percent of the time, I'm eating meals I prep myself. This keeps me in control because eating out is like playing calorie roulette. What helps me stick to this? Planning and prepping ahead. As long as it's ready, I'll eat it.'
Lastly, sleep is one of the foundational building blocks of good health. If you neglect it, your fitness journey might go off balance. Dusty elaborated, 'I aim for 7-9 quality hours of sleep per night. When I'm tired, my hunger hormones go wild, and my self-control takes a dive. To make sure I sleep well, I manage my caffeine, set a bedtime, keep the room cool, and avoid too much screen time before bed.'
ALSO READ: Fitness coach shares 5 things to do immediately after waking up to drop belly fat faster: 'Drink 16 oz of water'
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.
