These are my personal top 3 critical fat loss hacks that have proven to be incredibly effective for myself and all of my fat loss clients.
When it comes to losing fat, there are many strategies to get you to your goal.
But let’s face it, some strategies are just better than others.
If you can incorporate these 3 strategies into your diet plan, I promise you will have even greater success dieting.
Fat Loss Hack #1: Your Food Needs to Taste Amazing
The key to this fat loss hack is flavor.
If you are not making recipes that are flavorful, you WILL NOT be satisfied.
Nobody likes eating bland food and if you are going to stick to your diet, you need to be filling your plate with delicious food.
This is where the basics of cooking come into play.
It’s time to revisit the food channel and start with the basics of good flavor.
For savory dishes, this will often come down to adding some member of the allium family to your dish.
These are going to be your onion, garlic, and shallots.
This serves as the base to so many of my recipes and any great chef will tell you that it is critical to bringing those flavors together.
The second is going to be the spices.
So many people eat bland food when they are dieting because they think you need to eat plain in order to lose weight.
The truth is, you don’t.
A successful diet is a sustainable one and a sustainable diet starts with flavor.
Visit your spice aisle in the grocery store and load up your dry spices.
For example, you can make your chicken breast taste completely different by simply switching to a different spice rub.
They make spice rubs for every cuisine imaginable and your choices are practically unlimited with respect to variety.
Fat Loss Hack #2: Add Volume
Your plate needs to consist of SUBSTANCE.
That’s the key to this fat loss hack.
The more volume you can add to your food in the form of fiber, the longer you will stay full and satisfied.
Bulk does not need to be calorically dense.
If you fill your plate with a different variety of vegetables, you will stay full for longer.
Not to mention, the micronutrient profile of vegetables makes them incredibly important for your overall health and longevity.
I like to tell people that when they are dieting, they should be adding foods not taking them away!
The more you restrict yourself in a diet, the more stifling it is going to feel and the less likely you are to stick to it long term.
The key is to add volume to your dishes in the form of foods that are not calorically dense!
Peruse the veggie aisle and try experimenting with new dishes to tap into the volume hack.
I’ll give you an example.
Instead of making scrambled eggs for breakfast which will be relatively modest in terms of volume – make a huge veggie omelet like this one here.
It will literally fill your entire plate and will barely cost you any more calories than if you just made the eggs alone.
People are often amazed at the quantity of food I eat.
They say – “Wow! How are you eating so much food on a diet?”
My response is always the same.
I’m really not eating food that is super calorically dense.
It just has a lot of ingredients and volume which gives the perception of abundance.
Fat Loss Hack #2: Add More Protein
This goes without saying.
You need to add more protein.
If you are dieting, you should be eating at least 0.7g of protein per pound of your current body weight.
This is going to help keep you full and satiated.
It is also going to help immensely with your recovery.
If you are dieting, I am assuming you are also incorporating resistance training because it is one of the most effective ways to lose weight in addition to your calorie deficit.
Resistance training breaks muscle down so you need to fuel your body with amino acids – the building blocks of protein.
The source?
Not a supplement.
It’s whole foods.
Lean protein sources such as chicken, fish, lean beef.
Most people who diet are not eating enough protein and that is why they are hungry all of the time.
Protein is one of the most satiating macronutrients and is, therefore, a must in your diet!
What’s Next?
After reading this article and you want to learn more about diet, exercise, and weight loss – check out these articles!
Who is Jakob Roze?
Jakob Roze is a Strength and Conditioning Coach and founder of RozeFit. His practice centers around empathic communication and relationship building. With an emphasis on pain free, functional movement patterns and strength training, Jakob Roze assesses each individual’s needs and prescribes exercise modalities appropriately in order to facilitate long term gains in strength and health. He draws from evidence based approaches and applies the knowledge in a personalized fashion to facilitate body and lifestyle transformation amongst his clients.
