441: 5 Fat Loss Nutrition Hacks & Secrets (Guaranteed To Work)

DM “Fat loss” to @colossusfit to lose fat and achieve your transformation (6 spots)

Summary of episode:

In today’s episode we go over 5 nutrition hacks that aren’t often talked about, that will relate more to the mindset side of things to help you succeed long term.

Listed points:

1- Prime your environment

• A 2006 study done where there were 2 jars were placed on the desks of secretaries. One clear and one covered up. The secretary that could see the Hershey kisses ate 71% more than those who couldn’t.
• Unless you’re aware of how food cues can make an impact on us, we end eating way more calories we don’t plan on consuming or don’t even like that much.

Tips:

• Rearrange cupboards & fridge (where will you not see it?)
• Pay attention to environment
• Be mindful of cravings

2- Make healthy food simply more convenient

• No need to full on meal prep on Sunday’s for 6 hours.
• Meal prep on Sunday for 30-60 mins have healthy snacks around, etc.

3- Avoid distracted eating & eat slower.

• Chew more. ...
• Set your utensils down. ...
• Eat foods that need chewing. ...
• Drink water. ...
• Use a timer. ...
• Turn off your screens. ...
• Take deep breaths.

The benefits of slow eating include better digestions, better hydration, easier weight loss or maintenance and greater satisfaction with our meals.

4- Dial in the accuracy

• Most of us are eating 20-40% more than we think everyday

Tips- Weigh food, track every little thing if possible, limit takeout, etc.

5- Plan your protein and have access to it always.

• How can you do a better job planning?
• Lean protein choices available is everything. You can find carbs and fats anywhere.

Thanks for listening! We genuinely appreciate every single one of you listening.
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