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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 March 30, 2020

      20 Time Management Tips to Super Boost Your Productivity

      20 Time Management Tips to Super Boost Your Productivity

      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

      1. Create a Daily Plan

      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

      2. Peg a Time Limit to Each Task

      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

      3. Use a Calendar

      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

      4. Use an Organizer

      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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      5. Know Your Deadlines

      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

      6. Learn to Say “No”

      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

      7. Target to Be Early

      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

      For appointments, strive to be early. For your deadlines, submit them earlier than required.

      Learn from these tips about how to prepare yourself to be early, instead of just in time.

      8. Time Box Your Activities

      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

      You can also read more about how to do time boxing here: Get What Matters Done by Scheduling Time Blocks

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      9. Have a Clock Visibly Placed Before You

      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

      10. Set Reminders 15 Minutes Before

      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

      11. Focus

      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

      12. Block out Distractions

      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

      13. Track Your Time Spent

      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

      You can find more time tracking apps here and pick one that works for you.

      14. Don’t Fuss About Unimportant Details

      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

      15. Prioritize

      Since you can’t do everything, learn to prioritize the important and let go of the rest.

      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

      16. Delegate

      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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      17. Batch Similar Tasks Together

      For related work, batch them together.

      For example, my work can be categorized into these core groups:

      1. writing (articles, my upcoming book)
      2. coaching
      3. workshop development
      4. business development
      5. administrative

      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

      18. Eliminate Your Time Wasters

      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

      19. Cut off When You Need To

      The number one reason why things overrun is because you don’t cut off when you have to.

      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

      20. Leave Buffer Time In-Between

      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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      Featured photo credit: Unsplash via unsplash.com

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