Let’s face it—waking up at 5 a.m. to hit the gym is tough. Saying no to that tempting fast-food craving is tough. Feeling drained and exhausted? That’s tough too.

But you know what’s even harder? Checking your insulin levels every day because of poor health choices. Enduring the constant back pain that comes from carrying extra weight. Or, worst of all, missing out on quality time with your kids because your energy is zapped.

Life is full of challenges, but some are more worth fighting for than others. You have to choose your hard. If you’re ready to make a change, here are three habits that will genuinely help you lose fat and improve your life—not just your body.

1. Intermittent Fasting: Skip Breakfast, Not Your Health

Intermittent fasting isn’t about starving yourself; it’s about creating a manageable eating pattern that suits your lifestyle. By skipping breakfast and eating within an 8-hour window, you naturally reduce your calorie intake without counting every bite.

It gives your body time to tap into its fat stores, helping you lose fat without feeling deprived. And let’s be honest—many of us don’t need that early morning meal as much as we think we do.

2. Weight Lifting: Build Muscle, Burn Fat

Forget about endless hours of cardio. If you want to lose fat and keep it off, weight lifting is your best friend. Lifting weights three times a week not only builds muscle but also boosts your metabolism, turning your body into a fat-burning machine even when you’re not working out. Plus, muscle takes up less space than fat, so as you build more of it, you’ll look leaner and feel stronger.

3. Walking

Walking might seem too simple to be effective, but it’s a powerful tool for fat loss. Aim for 10,000 steps a day, and you’ll be surprised at the difference it makes. Walking is low-impact, easy on the joints, and can be done anywhere—whether it’s during a work break while running errands, or spending time with your kids. It’s an effortless way to burn calories and improve your overall health without feeling like you’re “working out.”

Honestly, fat loss doesn’t come from super low-calorie diets, fat-burning supplements, or punishing workouts like burpees. It comes from consistent, sustainable habits that fit into your life.

As a dad, a professional, or an entrepreneur, your time and energy are valuable. You need a fitness routine that supports your goals, not one that drains you.

Turn fitness into a lifestyle that works for you, lift weights, walk more, and embrace intermittent fasting. It’s not about perfection; it’s about making choices today that will pay off tomorrow.

The hardest thing isn’t the effort you put into losing fat—it’s the regret of not taking control of your health when you had the chance. Choose your hard. And make it count.