Welcome back to Hugo’s Habits! 🚀 

Thanks for being here! 😄 🌱 

(Estimated read time: 2 minutes)

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Real habits that actually worked🌱
(backed by science, not guesswork)

Yo —

Losing 20 kilos wasn’t the result of a perfect plan.

I didn’t do 5 am boot camps, cut out all carbs, or track every meal down to the gram.

Never have, and never will, I love sleep too much.

What worked?

Boring, simple habits I could stick to — consistently.

They weren’t glamorous, but they made all the difference.

Here are the 3 biggest ones 👇️ 

1. No alcohol. At all.

I used to justify drinks as “social” or “just weekends.” But even that made fat loss way harder.

Alcohol disrupts sleep architecture, lowers REM quality, and increases cortisol — a stress hormone that can encourage fat storage, particularly around the belly.

(The oul beer belly 😉 )

It also suppresses your prefrontal cortex (aka the decision-making part of your brain), which leads to late-night overeating and next-day cravings.

When I cut alcohol out completely, I slept better, made better food choices, and didn’t feel like I was “starting again” every Monday.

But more importantly than this, it reduced fun by 5000%.

It all depends on how badly you want to lose weight.

I guarantee you there is no bigger difference to weight loss than stopping drinking.

2. Walking instead of running

Here’s the trap I kept falling into: I’d go for a run, burn a few hundred calories — and then get ravenous and overeat.

Turns out, running can spike ghrelin, your hunger hormone, especially if you’re not sleeping or fuelling properly.

Walking, on the other hand, keeps you in a low-intensity, fat-oxidation zone.

It reduces insulin resistance, boosts NEAT (non-exercise activity thermogenesis), and doesn’t leave you starving.

I aimed for 8–12k steps most days but didn’t sweat it if I didn’t hit the number.

The goal was daily movement — not perfection.

3. Prioritising protein (so I didn’t get “skinny fat”)

After my first weight drop, I looked smaller… but not stronger.

That “skinny fat” look comes from losing weight without preserving muscle.

Here’s why protein helps:

• It increases muscle protein synthesis, preserving lean mass during a deficit.

• It boosts satiety, so you eat fewer calories without white-knuckling it.

• It has a higher thermic effect than carbs or fat, so you burn more calories digesting it.

Once I started aiming for 25–30g of protein per meal, everything changed.

I stayed full longer, kept some muscle, and liked how I looked.

Still working on that last bit lol.

I didn’t count calories daily.

I didn’t run.

I just removed what made things harder, and built habits that made fat loss easier to live with.

Consistency > intensity.

Always.

— Hugo

👇️ See my full toolkit & exact apps I used👇️ 

That’s all for this week! Any questions?

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This newsletter is designed for you to introduce habits to allow every reader to be the happiest, healthiest, and wealthiest version of themselves! 

See you next week,

Hugo.