Stop chasing random fat loss easy pills and simple fixes. Instead here are five proven fat loss hacks that actually work.

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One of the most common questions I get is about the speed of fat loss.

“How long will it take to lose X amount of pounds?”

Or there’s the classic, “I have a wedding or vacation coming up in three weeks and I feel gross. How much weight can I lose by then?”

And then they usually hit me with the, “It’s okay if it’s not healthy. I just want to lose the weight.”

As if this health and fitness coach would sign off on unsustainable methods that lead to unhealthy relationships with food and movement.

But, I digress.

Everyone wants fat loss to go quicker.

They want results. And they want them now.

Unfortunately it doesn’t quite work that way. Fat loss takes time.

However, we can do a few things to make fat loss suck a little less and feel a little bit easier. And when fat loss feels easier, it’ll make it more sustainable.

If a program is sustainable, it means you’ll not only get results, but you’ll be able to avoid the yo-yo dieting cycle of suck by keeping those results for good.

Today, I’m going to share a few fat loss hacks that will help you push through the slog of dieting suck, simplify the process, see amazing results and keep that fat off for good.

Let’s get into it.

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Fat Loss Hack No. 1: Make your meals routine

Sticking to staple meals throughout your week will make sticking to your calorie deficit that much easier.

Ideally, you’ll find a rotation of foods that fit your calories and protein targets that are easy to prepare.

When you do this, it’ll take pressure off your day to day macro counting and it simplifies things so you’re not prisoner to the idea of constantly worrying about how to fit random macro targets into your last meal to make it work.

I call this Macro Tetris.

For example, I eat very similar meals throughout my day. And as a result, I hardly ever need to officially track every day since I’m eating the same thing.

Here’s what I eat every single day when I’m in a deficit:

Meal 1: BAS and PrOATs

I kick off my day with my patented BAS, or Big Ass Salad.

It’s a bowl full of greens and protein and healthy fats that leaves me full for hours.

And I accompany that with another big bowl of protein powder mixed into oatmeal, also commonly referred to as “PrOATs.”

Meal 2: Piece of fruit

My first meal is around 2 p.m. every day and to bridge the gap between lunch and dinner, I will snack on some fruit.

Usually this is just an apple. Sometimes I’ll grab a small stick of cheese for a little additional dose of protein to the mix. Low calorie. Delish. Oh, and fruit doesn’t make you fat.

Meal 3: Dinner

I’ve created my own meal plan for myself that includes a pretty diverse rotation of meals. Each meal must check off all of the boxes:

• High in protein (about 25-30 grams minimum)
• Tons of vegetables 
• A decent carb source (sometimes rice, potatoes or even … gasp … pasta!)
• Easy to prepare

That last point is under-looked. I’m a busy dad, I’ve got two young kids at home with me most of the day. 

Not to mention, I’m also running my own business. All of this is a recipe for exhaustion if I let it. So I’ve got to be able to crank out a quick dinner in 30 minutes or less.

All of the dinners in my rotation of meals do just that.

Meal 4: Snack or Drinks with wifey

This is where I add in some balance to my day and enjoy a piece of chocolate, maybe a glass of wine or even a finger of bourbon/scotch.

All about that balance.

You can enjoy all of these things in moderation as long as calories, protein and your veggie requirements for the day are met.

And based on my meal design, by the time I get to post-dinner snack time, I’ve checked off all of the boxes for meeting my goals.

Fat Loss Hack No. 2: Avoid liquid calories

When you are in a calorie deficit, the amount of food you can eat is obviously at a premium. Since that’s the case you need to optimize your diet. 

Aim for leaner cuts of proteins. Add in lots of veggies. Be sure to use fruit as a snack in place of processed crap.

And then skip the added calories that can come from beverages.

Look, I love a good cappuccino. But at close to 200 calories, if I’m trying to lose fat, there are some items that just can’t be included in my day. It’s much more satisfying (and filling) to use those 200 calories for actual food rather than a liquid drink that won’t fill me up.

Choose your calories carefully.

Fat Loss Hack No. 3: Timely protein shakes

Protein powder is not some magic elixir. It’s literally just pulverized protein. Similar to the protein you get from some milk, chicken or eggs. But, it’s in powder form.

Protein powder will not make you bulky, ladies. Nor will it magically give you six pack abs, fellas.

Okay, now that we got that out of the way, let’s get down to business with this fat loss hack.

In many cases, sipping on a protein shake won’t really help fill you up (see the preview fat loss hack about liquid calories). But, I find that timing the protein shake around meals can help twofold.

1) It helps you hit your protein goals a little easier

2) Protein is the most filling macro and chugging a protein shake about 20 minutes prior to a meal can help reduce hunger a bit and keep you from overeating

If you’re having trouble hitting your protein targets, aim for one scoop of protein powder in water about 20 minutes before each meal.

See if that helps keep the hunger levels down so you can manage how much you eat a tad better.

Fat Loss Hack No. 4: Chew your food slowly

Seems a bit funny that this has anything to do with losing fat.

But, when you slow things down at meals, it gives the stomach and brain enough time to communicate hunger and fullness cues.

Ever time yourself to see how long it takes to scarf down your lunch while you’re sitting at your desk responding to random emails.

Additionally, have you ever made note of how many times you need to chew each bite of food?

Ideally, you’d be able to take about 20 minutes to eat each and every meal. It takes that long for the brain to finally receive the signal from the tummy that you are full.

If you wolfed everything down in just 10 minutes, you might have overeaten without giving your mind time to adapt and tell you to put the fork down.

Likewise, you’d ideally aim for about 20 to 30 chews per bite of food. If you’re basically sucking down each bite whole without mashing it up with your chompers, you’re doing it wrong. Breaking food down with each bite will help extend meal time and it aids in better digestion.

Fat Loss Hack No. 5: The No Doritos Rule

I’ve mentioned this one before in some of my previous articles of hot fire and knowledge bombs.

But, essentially this is a quick way to determine if that fun food or off-plan meal is worth it.

As you should know by now if you follow me all over the Interwebz, I’m a fan of moderation and balance. Dieting doesn’t have to be about total restriction from fun foods. You just need to pick your battles carefully.

That’s where this little rule comes into play.

When a food option is available to you that you hardly ever get to enjoy, for instance: your Nonna’s homemade fresh lasagna, you should enjoy that. In fact, ask for seconds. I mean, this is Nonna’s specialty and you might only get to eat it once or twice a year.

But, something like a bag of Doritos is available in abundance just about anytime, anywhere. You can skip this shit while on a cut. 

Avoid the prepackaged, mass produced items that are not going anywhere. And instead, be okay with enjoying the real hidden pleasures of life. And do it guilt-free.

The best fat loss hack is … to stop chasing fat loss hacks

Listen, you’re likely here because you assumed that I was going to share some rapid fat loss technique that would help you lose 20 pounds in 12 days.

Stop chasing silly and unsustainable programs and start doing the work.

All of the fat loss hacks above help. But they mean nothing unless you are handling the most important pieces of the puzzle.

Hit your calories, eat more protein, lift heavy, eat some veggies, get some sleep and then … when you’ve executed those pillars, can you jump into these fat loss hacks for slightly better success.

Let me help you learn a few fat loss hacks that actually work … 

I’m here to help you out. 

If you have any questions, reach out. I answer all of my emails at pete [at] petecataldo [.] com … Hit me up with the subject line “Fat loss hacks” and I’ll answer any questions you have to make this work for you.

Or you can hit me up anytime on the socialz on Facebook, Twitter or Instagram.

If you enjoyed this post, maybe you’d like more knowledge bombs from me. I’d be honored if you join my mailing list to get regular updates every time I post something pretty dope.