14 hacks to make fat loss aka eating in a calorie deficit easier!
14 HACKS TO MAKE FAT LOSS AKA EATING IN A CALORIE DEFICIT EASIER!
14 hacks to make fat loss aka eating in a calorie deficit easier!
I coach people thru losing fat and building lean muscle definition as a full time job and I’ve done it myself I know how hard it is!
So do yourself a favor and learn these 14 hacks to make it easier.
say on camera to make for shorts: “14 ways to make fat loss aka eating in a calorie deficit easier and make sure to follow for the next part and more daily fit tips”
Hack #1 - follow the 2 day rule or the snowball rule
After you have a shit day off track with your nutrition
Or maybe you skipped the gym
The day after that bad day, you’re back on track that very next day no matter what, its a rule now for you, its who you are, it’s part of your identity
Why? Because you can mess up 4-6 times a month and get great results
But if you’re letting yourself go off track 1 day then snowball into multiple…
you wont see the results you want so Hack #1 is follow the 2day rule or snowball rule
Hack #2 - Sleep
if you’re sleep deprived not only will that mess with your hunger hormones but…
ask yourself right now if you’re making a healthy meals, going to the gym, and going for a walk after sleeping 4-6 hours
if you’re like me you’re grabbing the easiest thing to eat which is usually something calorie dense as fuck and delicious
hack number 2 is prioritize your schedule and aim for 7-9 hours a night
Hack #3 - Have an end date - even if its not the end date long term
Sometimes you’ll continue to mess up all the time because there’s no urgency to lose the weight and change
create that urgency by setting an end date
aka you stop trying to lose fat 3 or 4 months from now and take a month long break
this will help with consistency and the sustainability of your transformation
Hack #4 - Take a break when needed
if life has become super busy lately
or you’re feeling run down
or bio feedback is coming back negatively consistently…
take a fucking break at maintenance and you won’t lose any progress
a mentor once told me take 1 step back now to take 2 steps forward soon
just like hack #3 this will help with consistency and the sustainability of your transformation
Hack #5 - accept from the start it will take longer, be harder and you’ll need to make more sacrifices
if you’re starting to lose weight or trying to or thinking about it you NEED to hear this
most people won’t tell you what you need to hear they’ll only tell you what you want to hear so you buy their shit or follow them or give them validation
but this whole transformation you’re going thru will take much longer than you probably think
it’ll be MUCH harder than you believe
and you’ll need to make more sacrifices in the short term to be able to reap those benefits long term
accept those 3 things as facts and you’ll miss out on a heap ton of frustration and confusion
Hack #6 - add volume foods to your everyday diet
add Egg whites to eggs
switch out full fat products for reduced or fat free versions
switch out drinks with sugar for 0 calorie drinks
add 1-3 servings of fruit + veg to your diet
buy the lower calorie bread
Hack 6 is to volumize your diet
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Hack #7 - Start and keep a monthly consistency calendar
if you want a way to call yourself on your BS and figure out why you’re messing up…
start a consistency calendar
on days you hit your calories you get a green check
on days you don’t you get a red X
then on red days write down what happened and come up with a plan to reduce the chances of it happening again
Hack #8 - start and keep a daily do me list
You don’t have to call it this but just like Hack #7 this can help to motivate you like a game and help you accomplish all of your long term goals
you write down ON PAPER 3-5 goals each day
here’s a good example if your goal is to lose fat and build muscle
hit my calories
hit my protein
go for a walk
hit the gym if its a training day
then you can add stuff you want to it like fruit/veg goals or sleep goals etc.
then check them off as you complete them each day
do this 80-90% consistently and in 3, 6, 9, 12 months from now you’ll be able to look back at this and it’ll be pretty cool to see on paper but your body, mind, and life will be completely unrecognizable
Hack #9 - Do low intensity cardio every single day
Go on a walk for 30-60 mins a day
maybe you don’t care about having a healthy habit that’ll help you age well and build a strong heart and mind so think about this…
The accumulated cals burned from doing that for 3-6+ months will be significant in your fat loss phase
Hack #10 - hit your protein goal
If I told you there was 1 thing you could eat to make yourself less hungry, feel more satisfied after eating, and it burned the most amount of calories to just eat and digest it would you do it?
because I just described what hitting your protein goal will do for you
1 multiplied by your body weight or goal body weight is your protein goal, hit that and you’re welcome
Hack #11 - this one has a recipe for you that i use every single fat loss phase:
focus on making the majority of your diet whole, 1 ingredient foods
For example: this is the recipe i use for every fat loss phase:
Chicken, rice, frozen mixed veg, and soy sauce
Delicious, nutritious, cheap, and keeps you full and satisfied for hours
Hack #12 - here’s a formula to reduce your hunger while increasing your protein and micro-nutrient intake - its called the BAS formula
Kinda like hack 6 but way more specific
grab a salad kit or mixed greens
grab a protein like canned chicken which is surprisingly delicious
grab a low calorie sauce or dressing
grab a reduced fat or fat free cheese
put that in a bowl and eat it
Hack #13 - Stop eating out
one of the most confusing things you can do for yourself if you’re trying to lose fat is eat out a lot
yes you can eat out while being in a calorie deficit but you can never accurately track the energy from that food like you can if you made it yourself
if you eat out a lot make it a hard rule of 2-3 times a week during your fat loss phase
Hack #14 - Fail
Is to never quit
never give up on yourself
Do whatever it takes to remind yourself of your whys and reasons
The short term pleasures tempting you to quit are far less pleasurable then getting to your goal and choosing a new goal with calm self confidence and belief because you know you can do it.
Remember that you’ll fail forever but you’ll only really fail if you quit on yourself
I hope these 14 hacks help you to take your body composition to where you want and achieve a transformation that leaves you smiling in the mirror.
If you liked this subscribe for more, hit the like button and comment something you thought of or answer this question: what was the last thing you ate that you really enjoyed?
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
