🥇 The Number One Mindset Shift That Leads To Lasting Fat Loss

PLUS: The 10-Minute Trick That Stops Nighttime Snacking

Author

Ryan Engel
February 02, 2026

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: The number one mindset shift that leads to lasting fat loss

  • Pro Tip: The 10-minute trick that stops nighttime snacking

  • Question from Our Readers: “Should I do cardio before or after weights?”

  • Fit Trivia: What famous 80s action hero did all his own stunts—despite being legally blind in one eye?

The Number One Mindset Shift That Leads To Lasting Fat Loss

If you want to get results that stick, finally,

This is the shift you need:

 Stop thinking in days. Start thinking in decades.

Crash diets. 30-day plans. All-or-nothing thinking.

These are traps.

Instead, ask yourself:

  • What’s sustainable for the next 10 years?

  • Can I see myself doing this when life gets hectic?

  • Am I chasing results, or building identity?

When you train and eat like the man you want to become, the results show up on their own.

FROM RYAN’S DESK

Intensity fades. Consistency endures. Don’t rely on short bursts of effort; build habits that last. Intensity feels powerful; consistency builds results. Be the guy who keeps showing up long after the fire cools. That’s how progress compounds.

Pro Tip: The 10-Minute Trick That Stops Nighttime Snacking

Late-night cravings aren’t always about hunger.

They’re about routine.

Try this:

Set a timer for 10 minutes before giving in to a snack.

During those 10 minutes, do something that shifts your state:

  • Walk

  • Journal

  • Stretch

  • Brush teeth

  • Drink water with electrolytes

More often than not, the craving disappears because it was never about food to begin with.

Question from Our Readers:

“When I work out, should I do cardio before or after weights?”

— Brian, 48, from Denver

Great question!

Here's the rule of thumb:

  • If your goal is fat loss and muscle tone:

     Lift weights first.

    Your body is freshest, and you can train harder. Cardio helps burn extra fat.

  • If your goal is endurance (like training for a race):

     Cardio first.

    You’ll be able to focus on your performance and pacing.

For most guys over 40 aiming to get leaner: Weights first. Cardio second.

Fit Trivia: Which 80s action star was legally blind in one eye, but still did all his own stunts?

Answer: Jean-Claude Van Damme! Known for his flexibility and martial arts skills, the “Muscles from Brussels” often performed his own high-flying kicks and fight scenes, despite having been born with impaired vision in one eye.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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