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!

https://youtu.be/4pQFy6g-j48

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 :)

 
Ted Gorman

Certified Personal Trainer & Nutrition Coach

https://tedshredsfitness.com
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