From crash diets to gym workouts, no sugar diet to detox routine, if you are tired of trying everything to lose weight, maybe it’s time to fix your lifestyle. Fat loss expert, Coach Kev, in an X post dated April 15, 2026, shared a daily routine that you can follow to lose weight. This is not a strict routine but involves a lifestyle change that will surely bring significant change in your body. Here’s the breakdown of the routine.
Daily routine to lose stubborn fat. (Pexel)
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Morning routine
Coach Kev recommends starting your morning routine with at least 45 minutes of weight training. It is essential for building muscle, strengthening bones, boosting metabolism, and preventing injury. It not only supports weight loss but also improves mental wellness. Moreover, while you are on your weight loss journey, strength training keeps your body in shape and prevents it from shrinking.
6:00 AM – 45-minute lift2–3 sets per movementTaking each set within 1 rep of failureAlternate an upper/lower or push/pull/legs split8:00 AM – Morning protein boostGreek yoghurt (20g protein)Protein shake (30g protein)CreatineFruitsAfternoon routine
Here’s what you should eat in the afternoon to lose fat:
12:00 PM – Lunch
Option 1: Meal prep
8oz 93/7 beef1 cup white riceOnions, peppers, veggies (optional)
Option 2: Fast food hack
If you are craving for fast food, then you can opt for a Subway protein bowl or chipotle double chicken bowl. Don’t go with any fried stuff.
Evening routine
Evenings are all about keeping your mind in a resting state while still ensuring you eat right. Here’s what you should eat at the end of the day:
6:00 PM – Dinner
For dinner, Coach Kev recommends eating enough protein, some grilled or steamed vegetables, salsa, and white rice or potato.
8 oz chicken, steak, beef, salmon, shrimp1 cup white rice or 6oz whole potatoGrilled or steamed veggies of choiceHot sauce and/or salsa9:00 PM – Sleep protocol
Sleep is non-negotiable if you want to ensure sustainable weight loss. Our body goes through a lot of stress throughout the day, and sleep is the only time when it repairs itself. Sleep is equally important as exercise and diet. Here’s what you should do to ensure a sound sleep:
Maintain a cool and pitch-black roomAvoid blue light after darkGlycine, L-Theanine, and Magnesium Glycinate
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