00:00- I am 38 and I'm 20 pounds
lighter than when I was 28.
00:04I wish I had known these hacks in my 20s
00:06because they would've saved me
00:08years of painful trial and error.
00:10I promise that if you just check these off
00:13as you go about your day,
00:14you will lose weight
without feeling restricted,
00:17without overeating and
without hateful exercise.
00:20We start in the afternoon
00:21where the goal is to reduce overeating.
00:24The first hack is a double punch.
00:26If while losing weight,
00:27you tend to get hungry after
only an hour or two of eating.
00:30Or if a small bite of your craved sweet
00:32or junk slides into an all-out binge,
00:35then add a palm size amount
of lean protein to every snack
00:39and every meal because
protein is very satiating,
00:42you will get hungry at the
natural three to four hour gap
00:44after meals and find it hard
to slide into an all-out binge.
00:48But what if you enjoy the protein?
00:50And so, even if you don't binge,
00:51you end up eating more than you should.
00:53This is why the second hack
aims to give you more chances
00:56to switch from mindless
00:57to intentional brain between servings.
01:00You do this by always
eating your crave food
01:02and protein combo in another room
01:04away from the containers of food.
01:05But what if you pile your bowl
with two to three servings
01:09You can't with a third hack.
01:10Always use a half U.S. cup sized bowl
01:13when eating craved foods
01:14and one U.S. cup sized bowl for meals.
01:16Eat with a small spoon
01:17or fork to allow for more
time to savor the food,
01:20which then reduces the urge for refills.
01:23But if you're like me,
you can easily refill
01:25five, six, even 10 times if
there is entertainment attached
01:29all through the track
to the kitchen and back.
01:31Thus, the fourth hack is
not to watch anything.
01:33You can socialize or listen to something
01:36because neither hijack your
brain into mindlessness
01:38as much as watching something does.
01:43- Good catch, discerning viewer.
01:45The fifth hack further
reduces mindless refills.
01:48Drink one cup of water after each serving
01:50and then decide if you
want another serving.
01:53But what about not just
reducing the size of cravings
01:56but also their frequency?
01:57And that's why the sixth hack
01:59is every time you're about to
eat something, say out loud,
02:02"I'm about to eat or drink
food out of hunger or craving,"
02:07This halved my indulgence of cravings.
02:09But what if your cravings
frequency must be reduced
02:12by more than half to
keep seeing weight loss?
02:14The seventh hack takes
advantage of the fact
02:16that our brain associates
any swallowing movement
02:20Every morning, ready bottles
containing two liters of water
02:22if you're a woman, three
liters if you're a man,
02:25and keep taking sips throughout the day.
02:27Our bodies also signal hunger,
02:29not thirst in the early
stages of dehydration.
02:31So drinking water neatly
sidesteps unnecessary eating.
02:35Hunger is also the signal
02:37when we are lacking specific nutrients.
02:39I'm sure you've noticed
that you get hungry quicker
02:41after eating 500 calories of fries
02:43versus 500 calories of chicken salad.
02:46Your body is hoping you'll
guess the right foods to eat
02:49for the missing nutrients.
02:50But if you're like me, you just
eat another round of fries.
02:53This is why the eighth hack is
in addition to lean protein,
02:56add one fistful of vegetables
and one fruits to every meal.
03:00But what about times when you
don't hit a physical trigger
03:03like hunger but instead
an emotional trigger?
03:05A long stressful day
03:07and you want to shut
off all rational thought
03:09and bury yourself at a tub of ice cream?
03:11Studies have found that people
who suppress their emotions
03:14tend to experience
uncontrollable cravings more.
03:17So the ninth hack is whenever
you experience frustration,
03:20stress, anger, sadness,
03:21or any other emotion we
tend to want relief from,
03:24open up your notes app
03:25and type or voice record your thoughts.
03:27Then if you still want food,
03:29eat while following the previous hacks.
03:31If you tend to suppress emotions,
03:32you probably tend to do
all or nothing thinking.
03:35After all, what's faster
relief from not meeting goals
03:38than not having goals?
03:39This is why the 10th hack
03:41is to make use of the psychological
bias of a fresh start.
03:44Instead of viewing each
day as a fresh start,
03:47think of each hack as a fresh start.
03:49This gives you way more
opportunities to course correct
03:52to a successful day.
03:53Also hand in hand with
suppressing emotions
03:55and all or nothing thinking
03:57cause a tendency to not
celebrate the daily wins.
03:59If you tend to eat a
whole tub of ice cream
04:02and eat 90% this time, that's a win.
04:04Don't let the guilt edge out the progress.
04:06To help you with this,
04:07the 11th hack is to use the
tracker in the description below
04:10to check off these hacks
as you go about your day.
04:12Nobody's going to get 100%,
04:14as long as you're hitting
enough to seek fat loss,
04:18Now we move into the evening
04:20where the focus is to prep for good sleep,
04:22which will have your hunger
and cravings next day
04:24while increasing your metabolism by 35%.
04:27The first thing that gets
in the way of good sleep
04:29is stressing over the work left.
04:31If you're like me, this
leads to working late,
04:33which then leads to late night cravings
04:35and revenge bed procrastination
where I stay up extra late
04:38for some deserved me time.
04:40That's why the 12th pack
is to set aside 15 minutes
04:43at the end of every day
to organize your next day.
04:45Literally open your calendar
04:47and slot in one to two three hour blocks,
04:50time to finish the most
important task on your plate.
04:53That is the one task if you finished,
04:55you'd make the most progress
in reaching your goal.
04:57But what if you did this
04:58and then went straight back to work?
05:00Here in comes the 13th hack,
leave immediately for a walk,
05:03which is the only time you
get for phone time after work.
05:06Set a one hour alarm to go home
and you'll be happy to do so
05:09because it's not as comfortable
to scroll endlessly outside.
05:12But what's stopping
you from returning home
05:14and continuing to be on your phone?
05:16This is why the 14th pack
is to keep a lock bag
05:18next to your main door.
05:20Drop your phone in there
05:21and lock it for the rest of the night.
05:23You can even go the extra mile,
05:24where if you live with someone,
05:25have only them know
the code to open it up.
05:28The third thing that gets
in the way of good sleep
05:31This is why the 15th hack
is to chew gum while cooking
05:35No more eating off the spatula.
05:36As for during eating
and nighttime cravings,
05:39continue to use the afternoon hacks.
05:41Unlike in the afternoon,
05:42the timing of your dinner really matters.
05:45Eating two close to sleep
messes up your sleep quality.
05:48So the 16th hack is to
eat dinner three hours
05:51before you plan to sleep.
05:52If you followed hacks one and eight,
05:54the three hour gap also
means you won't be hungry
05:56while falling asleep.
05:57Alcohol also messes up sleep quality.
05:59The 17th hack is therefore to replace
06:02your favorite alcoholic beverage
06:03with their 0% versions for the night.
06:05Nowadays, you can find all
kinds of non-alcoholic beer,
06:09all of which tastes like
the alcoholic versions.
06:11Now what if you get sucked
into TV late into the night?
06:14This is why the 18th hack is a speed bump.
06:16Set an alarm for one hour before bedtime
06:18to take a five minute hot shower,
06:20you don't need to wet your hair.
06:23you're free to go back
and finish watching TV,
06:25but you guessed it, most times you won't.
06:27The hot to cool down
effect of a hot shower
06:30is a biological signal to our
brains that's time for sleep.
06:33But what about the minority of times
06:35when you still wanna watch TV?
06:36The 19th hack comes in for the save.
06:38Take another five minutes
06:39to stretch while playing
mindfulness music.
06:42If after this you still
wanna watch TV, do it,
06:44but the chances now are tiny.
06:47But what if you ain't sleepy yet?
06:48The 20th hack is to play white
noise when you get into bed.
06:52It's been shown to help
with quieting the mind
06:54and conditioning of our brain
06:55to start feeling sleepy when we hear it.
06:57Okay, but what about when
you aren't conditioned yet?
07:00This is why hack 21 is
to read a fiction book
07:02while falling asleep.
07:03You can also use your Kindle,
07:05the light from the
Kindle has not been shown
07:07to meaningfully affect sleep.
07:08But what if all of this
is still not enough
07:10to cause sleepiness at
your targeted bedtime?
07:13If this happens most nights,
07:14then it means your body isn't conditioned
07:15to go to sleep at that time yet,
07:17which is why hack 22
is to stick to sleeping
07:19at the same time all
seven days of the week.
07:22You can keep reading your fiction book
07:23while you wait to get drowsy.
07:25Eventually, 95% of the nights
you will be falling asleep
07:28at that time like clockwork.
07:30But what about socials at night,
especially on the weekends,
07:33that makes sleeping at the same
time every night very hard,
07:36and if you're conditioning
yourself Sunday to Thursday
07:39only to break it all Friday and Saturday,
07:41then what's even the point?
07:42This kept happening to me too
07:43until I got a Garmin Venu watch.
07:45I avoid recommending gadgets
07:47but this watch has changed my life.
07:49For me, the steps, floors, et cetera,
07:51are not even the point,
07:52the main thing is the body
battery and stress tracking.
07:55I wake up every morning
07:56and check this graph to
see how my sleep went.
07:58Watching this daily has caused
natural course correction
08:01back to these evening hacks
for the past four years.
08:04We now move into the
morning hacks whose purpose
08:06is to set your day up for low stress,
08:09which in turn means fewer
cravings, less overeating,
08:11and good sleep at night.
08:12Speaking of good sleep, during
the conditioning period,
08:15you may end up not feeling sleepy
08:16until a lot later in the night
08:18making you skip your morning alarm.
08:20But then because you woke up later,
08:21you also get sleepy later
and the cycle keeps going,
08:24which is why hack 24 is to
wake up at your targeted time
08:29You cannot control when you fall asleep
08:31but you can 100% control when you wake up.
08:34So no matter how poor your sleep,
08:35jump out of bed and get going.
08:37This will cause you to feel
sleepy sooner at night,
08:39which speeds up your sleep conditioning.
08:41You're also dehydrated at this time,
08:43which means your brain
function is compromised,
08:45a very bad thing for
making good food choices.
08:48So hack 25 is to immediately
drink 500 milliliters
08:52or about 20 ounces of
water after waking up.
08:54This will also fill you up
08:56thus reducing overeating at breakfast.
08:58your next instinct is
to reach for your phone
09:02You want to allow this so
you don't binge phone later,
09:04but also time box it
09:06so you don't end up running late for work
09:07and creating a stressful day.
09:09So hack 26 is to pick your
phone and go for a walk,
09:12even if it's only 15 minutes.
09:13You can scroll social media
and check your messages.
09:16Set a timer for when
you want to return home.
09:19because endless scrolling
isn't as comfortable outside,
09:21you're likely to actually
return when time is up.
09:23Then drop your phone
back into the lock bag
09:25while you eat breakfast.
09:27Follow the afternoon
hacks during breakfast.
09:29But what about a stressful day at work
09:31leading to overeating?
09:32Studies cite work overload
09:34and lack of control as the
main reasons for stress.
09:37By doing hack 12, you have
already made a big dent
09:40in taking control of your workload,
09:41but planning is not the
same thing as doing,
09:44enter procrastination.
09:45This is why hack 27 is to
use manual time tracking
09:48to bring attention to when
you're procrastinating.
09:51Simple awareness is a powerful mitigator.
09:54But what if time tracking
09:55doesn't reduce procrastination enough?
09:57You still end up with eventual work stress
10:00Studies ensure that the
most productive people
10:02work in cycles of 52 minutes
on and 17 minutes off.
10:06Hack 28 is to use a program
like Dejal's Time Out,
10:09which overtakes your entire screen
10:10to get you to take a break.
10:11This gives you a moment to zoom out
10:13and look at the big picture
of where your current actions
10:16or lack thereof are leading
you to and course correct.
10:19That covers all the daily hacks
that should cause fat loss,
10:22but how do you know they're
actually causing fat loss?
10:25This is where the weekly hacks come in.
10:27You must have noticed that
10:28even if you do all your habits right,
10:29you still don't see weight loss sometimes.
10:31Having coached 800 plus people now,
10:33I found that about a third
of people lose inches
10:35more often than weight.
10:37The drop in inches indicates fat loss,
10:39even if not weight loss.
10:41So hack 29 is to both
measure and weigh yourself
10:43and use the body fat tracker
linked in the description below
10:47What if you are losing fat
but you're not scoring 100%?
10:50Or even 80% on these hacks?
10:52If you're like me, your instinct
is to go for perfection.
10:55Keep trying to nail the 100%.
10:57Hack 30 is to resist this urge.
10:59If you're losing fat,
don't change anything.
11:02So even if you're 20%
compliant with these hacks
11:05and seeing fat loss, amazing,
just maintain the 20%
11:08until your fat loss gets
stuck for three weeks.
11:11Okay, then what do I do
when my fat loss gets stuck
11:14Then do hack 31, make a
best guess as to upping
11:17or adding one of these hacks
11:19and only do that one hack for next week.
11:22If it didn't work, you can replace it.
11:25that's your new minimum
set of hacks to maintain.
11:27But what if it's really hard
11:29to maintain the minimum set of hacks?
11:31This is why hack 32 is
to pre-plan your week
11:34Create a habits calendar and
put in what you do right now.
11:37Then look at the hacks
you're trying to add
11:39and make an intentional decision
about what you'll give up
11:42or reduce to fit it in.
11:43But what if the problem is the choices
11:45within these eating blocks?
11:47Hack 33 is to keep a separate debit card
11:49that is only for food spending.
11:51Pre-fill it every week with the
exact amount you've budgeted
11:54to spend on food and when
it's over, it's over.
11:56This curbs how many
takeouts and snacks you buy,
11:59what about the grocery shopping block?
12:01Do hack 34, eat before you grocery shop.
12:04This will reduce you getting tempted
12:05by the sweets sitting next to the cashier.
12:07But what if you came
into the grocery store
12:09with a list full of sweets and junk?
12:11That's all right as long
as you follow hack 35,
12:13sort all of your list
into three categories;
12:15foods for fuel, relief and celebration.
12:18So for example, most whole
foods go into the fuel category,
12:21meaning their purpose
is to give you energy.
12:23But foods like chips go
into relief category for me
12:26because I tend to eat
them when I'm stressed.
12:28And finally, pizza is in
celebration category for me
12:31because I like having them
12:32when I'm relaxing with friends and family.
12:34The awareness alone of an unbalanced list
12:37will have you changing it
toward the fuel category.
12:39But what if even after slashing the relief
12:41and celebration categories,
they're still long?
12:44Hack 36 to the rescue,
12:45keep those category foods in a cupboard
12:47where you have to crouch to get them out
12:49and hide them in the back.
12:50Out of sight, out of mind.
12:52But maybe you can see yourself
getting desperate enough
12:54that crouching and digging in the back
12:56aren't enough of a speed bump.
12:57Then use hack 37, stick on each shelf
13:00the purpose of the food.
13:02Combine all the food hacks
13:03and you will see a drastic
improvement in your eating habits
13:07Okay, but what about
vacations and holidays?
13:09Deploy the last hack,
13:11assess weekly your motivation level
13:13on a scale of one to seven,
13:14where you can only pick an odd number.
13:16This covers breaks as well
13:18because if you're about to go on vacation
13:19or attend holiday parties,
13:20your motivation to keep doing
all the hacks will be low.
13:23If your motivation
level is less than five,
13:25then decide before your break
the minimum one to three hacks
13:28you feel at least nine
out of 10 confident about
13:30being able to do throughout the break.
13:32Remember, we don't give up on fat loss
13:34because we stopped our habits,
13:35we give up because we are
disappointed in ourselves.
13:38By intentionally scoping your habits
13:40to ones you know you can do,
13:42you up your chances of
returning to your full plan
13:46what these minimum one,
two, three hacks should be?
13:48You can do it in two ways;
13:50one, if you want my help shortcutting
13:52through all the trial and error
13:53to nailing your minimum
habits for maximum results,
13:56then check out the free sneak peek
13:57into my Badass Body Boss
Program in the description
14:00Or if you want to DIY it,
14:02then you don't want to ignore this video
14:03where I explain what
goes into your full plan,
14:05low motivation plan
and no motivation plan.
14:08You are never going to
have perfect weeks nonstop,
14:10so weight loss plan then doesn't
account for imperfect weeks
14:14is a weight loss plan that doesn't work.
14:16Which is why you don't want to miss
14:17the complete step by step breakdown here.
14:19And always remember, you can do it.
