5 Underrated Habits to Get Lean
/Let’s be honest - getting lean isn’t the hard part. Staying lean without losing your mind? That’s the real challenge.
I’ve worked with plenty of swimmers, athletes, and everyday folks chasing “lean.” And over time, one thing’s become crystal clear: it’s not about the latest diet, cleanse, or meal delivery box. It’s about the quiet, consistent habits that shape how you eat most of the time - not just when you're motivated.
These five “lean habits” I’m about to share come from a mix of personal coaching experience and smart systems like Precision Nutrition and the book Lean Habits. They aren’t flashy, but they work - and they’re sustainable long after the scale stops moving.
Ready to shift from dieting to living? Let’s get into it.
1. Eat Regularly (Not Constantly or Never)
Raise your hand if you’ve skipped breakfast, then ended up demolishing a whole bag of trail mix at 3pm.
One of the simplest habits of lean people is eating every 3–4 hours. That doesn't mean grazing all day or setting timers like a robot. It just means staying ahead of your hunger so you don’t hit “hangry” territory.
Regular meals help stabilize blood sugar, keep energy up, and make it easier to make good food choices later in the day. When you go too long without food, your body starts screaming for quick carbs - and willpower doesn’t stand a chance.
What it looks like:
A solid breakfast (yes, even if you’re not hungry yet)
A real lunch, not just a bar and coffee
A planned snack if dinner is far off
This is one of the most overlooked lean habits for lifelong weight loss. Start here if you’re constantly feeling off track.
2. Build Every Meal Around Protein
When in doubt, ask yourself: Where’s the protein?
This is my go-to advice for swimmers and anyone trying to get lean without getting weak. Protein isn’t just for bodybuilders - it helps you recover from workouts, keeps you full longer, and supports lean muscle (which boosts metabolism over time).
No need to obsess over grams. Just aim to have a clear source of protein in every meal and snack.
Think:
Eggs or Greek yogurt in the morning
Chicken, tofu, or tuna at lunch
Salmon, lentils, or lean beef at dinner
A shake or some cottage cheese if you’re between meals
Quick reminder: Your body can’t store protein the way it stores fat or carbs. That’s why it’s important to eat it regularly throughout the day - not just at dinner.
3. Eat More Veggies Than You Think You Need
If there’s one “cheat code” for getting lean without calorie counting - it’s loading up on vegetables.
I get it. “Eat more veggies” isn’t groundbreaking. But here’s what I tell my clients: It’s not just about nutrition. It’s about volume. When your plate is full of high-fiber, low-calorie veggies, you naturally eat less of the stuff that sneaks in the extra pounds (like bread, fried sides, or sugar-heavy sauces).
A good rule of thumb:
👉 Half your plate = veggies
👉 Bonus points for color and crunch
👉 Add fruit, but in moderation (a 4:1 veggie-to-fruit ratio works well)
Real-world tip: I chop a bunch of veggies on Sundays and store them in containers. That way, I’m never “too busy” to eat well.
4. Save Most Starchy Carbs for After Workouts
This one took me a while to learn - and I wish I’d figured it out sooner.
You don’t need to cut carbs to get lean. But timing matters. Your body is much better at using carbohydrates (like pasta, bread, rice, or cereal) right after you exercise. That’s when your muscles are ready to soak them up and use them for recovery - not store them as fat.
If you’re training hard - especially strength training or swim sets - go ahead and eat your carbs after. But if it’s a rest day or you’re not moving much? Lean more on protein, veggies, and healthy fats.
Example:
Post-swim: Grilled chicken, sweet potato, spinach
Rest day: Eggs, avocado, and sautéed veggies
It’s not about rules - it’s about rhythm.
5. Yes, You Need to Eat Fat (The Right Kind)
Remember the ‘90s fat-free craze? Yeah, we’ve come a long way - and thank goodness.
One of the biggest mindset shifts in the lean habits book is this: eating fat can actually help you burn fat.
Healthy fats are essential for hormone balance, brain health, and keeping you full between meals. The trick is choosing the right ones - and not overdoing it.
Add small amounts of these to your meals:
Avocados
Nuts and seeds
Olive oil
Fatty fish like salmon
Natural peanut or almond butter
Coach tip: If you find yourself constantly snacking or craving sugar, chances are your meals don’t have enough fat. Try adding a thumb-sized portion and see how your energy and hunger respond.
Lean Isn’t a Look - It’s a Lifestyle
I’ll say it straight: If you’re chasing leanness to look a certain way by next weekend, these habits won’t help much. But if you’re in it for the long game - better energy, less brain fog, more confidence - this is the way.
The truth is, lean habits aren’t about dieting at all. They’re about supporting your body with real food, at the right time, in the right amounts - without overthinking every bite.
Pick one habit to focus on this week. Not all five. Nail it. Own it. Then build from there.
Because the secret to getting lean - and staying that way - isn’t in a bottle, or a rulebook. It’s in the habits you repeat every single day.
Want a Hand?
If you’re training regularly but not seeing results - or you just want a clearer nutrition strategy - I’d love to help. At Train Daly, we build plans that work with your body, not against it.
👉 Contact me here to start your lean journey without the stress.
If its comes in a box, package, or bottle, its probably devoid of any nutrient value and loaded with empty calories. Best selling nutrition and culture author, Michael Pollan, summed it up best "eat often, not too much, mostly plants." For more information on my diet and exercise prescriptions, feel free to contact me .
To ensure peak performance in the water, it's important to know what you should eat before a swim meet to fuel your body effectively.