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7 Life Changing Fat Loss Hacks You Aren’t Using

7 Life Changing Fat Loss Hacks You Aren’t Using

With all of the competing, confusing information out there, losing fat can seem almost impossible. Maybe you’ve tried every diet and fitness program in existence; or maybe you’re at square one, with no idea where to start – either way, I can help. In order to find a simple solution to weight loss, we need to go back to the basics. Fat loss doesn’t have to be about complicated formulas or eating foods you hate. In fact, armed with a few fat loss hacks, rediscovering the six-pack abs that faded a few Budweisers back is certainly doable.

Here are 7 things you can start doing today to make the process of losing fat more simple and enjoyable.

1. Karate Kick Your “Diet”

Diets don’t work.

Kind of a weird way to start off a list of rules about losing weight, right? But let’s be honest: diets aren’t fun. Massively restricted eating, carrying around tupperware containers (of food you don’t even like), and skipping out on social events? No thanks.

By encouraging a short-term mindset, diets may allow you to lose some fat quickly, but most people end up gaining all of the weight lost back (and more) when their “diet” is over.

Diets rely on willpower, which is actually quite unreliable. Most diets force you to “blacklist” all of the foods that aren’t good for you, like cake and pizza. Do you know what happens when you make something forbidden? You want it even more. You think about it constantly. And before you know it, you’re twelve slices into a deep dish wondering what the heck happened.

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Most often, dieters who suppress thoughts about food have the least success staying on track. Instead, they end up binge eating the very thing they were trying to avoid. So channel your inner Chuck Norris, give your diet a roundhouse kick to the curb, and embrace a more sustainable approach for losing fat. How can you do that? By following the rest of the fat loss ‘hacks’ you’re about to discover.

2. Avoid The “What-The-Hell Effect”

This concept, first introduced by dieting researchers Janet Polivy and C. Peter Herman, describes a cycle of indulgence, regret, and greater indulgence.

Here’s how this plays out in real life: you walk into the break room at work and notice some fresh doughnuts sitting on the table, waiting to be eaten. You start to think about how you’re trying to lose weight and be more fit, but before you know it, you’re halfway through glazed doughnut smothered with sprinkles.

Instead of stopping things right there, throwing the rest of your half-eaten doughnut away and going back to your desk for an apple, you think, “ah, what the hell, I’ve already blown my healthy eating for the day – I’ll just eat three more.”

doughnuts pic jumbo

    Sound familiar?

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    Instead of minimizing the harm by stopping an action that isn’t consistent with your goals and making the next best decision to get back on track, you compound one bad decision by make more bad decisions.

    Here’s what you need to do instead: no matter what happens, don’t throw yourself farther down into the gutter. Instead make the next best decision to get back on track with your goals.

    3. Stop Labeling Foods “Good” and “Bad”

    Chicken and broccoli are  “good” while ice-cream and pizza are “bad.” Sounds like a good idea, right? Actually – no. It would seem that by identifying which foods are good, and which are bad, you will be more likely to choose good foods and get closer to your fat loss goals.

    But that’s not usually how it works.  Labeling foods “good” and “bad” is actually making it more likely that you will make choices that lead you further away from your fat loss goals. In psychology, there’s something called “moral licensing”, which describes our natural tendency to feel justified about doing something bad after we feel like we’ve done something good.

    Instead of labeling foods as “good” or “bad”, consider your goals. Before eating a specific food, ask yourself if it will take you closer, or further, from your goals. This allows you to make good decisions without the negative effects of moralizing your food choices.

    4. Embrace Fast Food

    Is hitting up a drive-through a common experience for you? If so, sorry to disappoint, but this isn’t permission to do that more, and that’s not the kind of “fast food” that we’re talking about. Enter: made-for-you meals.

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    Thanks to places like Whole Foods, Trader Joe’s, and other health food stores, it is possible to get the convenience of fast food while staying on track with your fat loss goals. Instead of stopping at a fast food restaurant, swing by a health food store and hit up the fresh salad bar or grab one of the many made-for-you meals like grass-fed chili or cooked chicken, steak, and fish – along with along with different vegetable and bean medleys, fresh salad fixings and more.

    When eating typical fast food, it can be easy to knock down a few thousand calories of the scrumptious – yet artery clogging – cuisine in a matter of minutes. Ditch the ‘old’ fast food and embrace the new, healthier version and everything – from your health to your waistline – will benefit positively.

    5. Use A Smaller Plate

    Some people who struggle to lose weight have what I call “potluck” syndrome. They have good intentions, but fall into the trap of thinking, “If I can fit it on one plate, I’m good to go.” Aiming to reduce calorie consumption by avoiding seconds can be an effective plan, but it doesn’t do much good if you overcompensate the first time around.

    A simple fix: use a smaller plate. Instead of using a typical dinner plate, try opting for a salad plate instead. Salad plates are typically a bit smaller than a dinner plate. A smaller plate equals less space to put food, which in turn, means you will consume less calories overall.

    Vegitables and Salad On Small Plate Stokpic

      Pro tip: Now that you’re using a smaller plate, don’t fall victim to “potluck” syndrome by taking your food vertical (i.e. don’t stack your food so that you can fit more on your smaller plate).

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      6. Set a Timer

      When is the last time you actually took the time to enjoy the intricate tastes and textures of your food? By eating slowly, you are better able to not only enjoy your food, but you’ll also improve your “hunger awareness.” Slowing down allows you to override the irrational, emotional side of your brain and think about what, and how much, you are eating.

      As a general rule, if you’re meals aren’t taking at least 15 minutes to consume, you need to slow down. If this turns out to be a significant challenge for you, set a timer on your phone and aim to pace your eating. As an added benefit, slow eating may improve your relationship with the people you spend your time with because you’ll actually have time to talk about something that matters when sitting across from them for an extended period of time.

      7. When You Eat, Just Eat

      Most people spend all of their time focusing on what they are eating and not enough on how they are eating. Confused? Here’s what I mean… Are you eating in your car on the way home from work? In front of your TV? Your desk at work?

      Eating while doing other things – like watching TV, driving your car, or working on a computer – can easily distract you from how much food you shove down your pie hole. But instead of blaming this lapse on a lack of willpower, it may be more effective to change your environment.

      When you eat, just eat. Don’t stare at a screen or drive or do anything else distracting. By focusing on one thing at a time – in this case eating, you will be more aware of how much food you are eating and better able to identify when you are full.

      Oh, and about the Doritos – get all of that garbage out of your house. No matter how strong you think your willpower is, most people will make the choice of least resistance. If this means ripping open a bag of chips that you have in your cabinet instead of making a well-balance meal; you’re going to take the easier route.

      Conclusion

      When you follow the fat loss hacks discussed above, an interesting thing happens. Losing weight and “dieting” starts to become less of a torturous process of obsession and restriction and more about making good choices most of the time and doing what you can to not sabotage yourself in the process. The best part is, none of the strategies outlined above are difficult to understand and all can be easily implemented, starting today.

      Featured photo credit: Kevin Schmitz via unsplash.com

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      Last Updated on October 15, 2019

      How To Be Successful In Life? 13 Tips From The Most Successful People

      How To Be Successful In Life? 13 Tips From The Most Successful People

      What is success to you? How to be successful in life?

      To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

      All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

      There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

      With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

      What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

      1. Think Big

        From Michelangelo Buonarroti, Great Renaissance Artist:

        “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

        There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

        Imagine then, if he decided not to work as an artist.

        Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

        Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
        Instead be ambitious.

        2. Find What You Love to Do and Do It

          From Oprah Winfrey, Media Mogul:

          “You know you are on the road to success if you would do your job and not be paid for it.”

          This is a good quote to remember and think about when you’re at work.

          Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

          If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

          Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

          Not sure what your passion is yet? You should learn about this Motivation Engine first.

          Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

          3. Learn How to Balance Life

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            From Phil Knight, CEO of Nike Inc.:

            “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

            All too often, people think that to be successful, they need to make the object of their success their life.

            If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

            However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

            If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

            In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

            To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

            4. Do Not Be Afraid of Failure

              From Henry Ford, Founder of Ford Motors:

              “Failure is simply the opportunity to begin again, this time more intelligently.”

              There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

              Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

              His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

              He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

              Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

              Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

              If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

              5. Have an Unwavering Resolution to Succeed

                From Colonel Sanders, Founder of KFC:

                “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                This, in many ways relates to the above quote about learning from your failures.

                It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                6. Be a Person of Action

                  From Leonardo da Vinci, Renaissance Genius:

                  “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                  Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                  Think about it, picture someone like William Shakespeare:

                  When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                  You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                  All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                  Applying this to you?

                  Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                  7. Cultivate Positive Relationships

                    From Theodore Roosevelt, 26th President of America: “

                    The most important single ingredient in the formula of success is knowing how to get along with people.”

                    The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                    People liked them. They wanted them to do well.

                    This is key to good leadership.

                    It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                    But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                    What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                    As such, help people and they may help you; and be good to people, and they my be good to you.

                    8. Don’t Be Afraid of Introducing New Ideas

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                      From Mark Twain, Famed Author:

                      “A person with a new idea is a crank until the idea succeeds.”

                      It is an unfortunate truth that those with the boldest ideas are often disregarded.

                      Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                      If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                      9. Believe in Your Capacity to Succeed

                        From Walter Disney, Founder of Walt Disney Company:

                        “If you can dream it, you can do it.”

                        Success has to be something you can imagine yourself achieving.

                        It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                        Keep dreaming!

                        10. Always Maintain a Positive Mental Attitude

                          From Thomas Jefferson, 3rd President of America:

                          “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                          Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                          Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                          If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                          However with the wrong mindset of doubt, you’ll be much easier to stop.

                          11. Don’t Let Discouragement Stop You from Pressing On

                            From Abraham Lincoln, 16th President of America:

                            “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                            It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                            When surrounded by doubts, giving up can actually seem like a good idea.

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                            Don’t pay attention to the doubts. If you are discouraged, ignore it.

                            If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                            This is How Self Doubt Keeps You Stuck and How to Overcome It

                            12. Be Willing to Work Hard

                              From JC Penny, Founder of JC Penney Inc.:

                              “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                              You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                              Whichever way you frame it, they say one thing:

                              True success comes from work.

                              You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                              Check out this article and you’ll understand Why Hard Work Beats Talent.

                              13. Be Brave Enough to Follow Your Intuition

                                From Steve Jobs, Co-founder of Apple Inc.:

                                “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                It’s like how your body can detect danger even when things seem safe.

                                Ultimately then, you need to trust your own instincts.

                                Final Thoughts

                                What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                More to Help You Succeed in Life

                                Featured photo credit: Ryan Wong via unsplash.com

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