Hey everybody,
In today’s video, I’m going to introduce you to a friend of mine and let you in on 3 pretty sneaky tricks to lose fat rapidly. They’re simple, but they’re very effective.
Below, I’d like you to please write the tricks you’re using to lose fat right now. It’s time to help one another on our mission, so let’s share
have a great day,
Kareem
Great stuff… here is a simple very often overlooked trick. Use a smaller plate, it’s that simple. Just about everybody has heard of it and nobody does it. Check it with your camp or clients, tell them to send you a photo from their phone to confirm it.
We have over 100 people in our camps every month and we only get 2 or 3 to do it on their own but when they do the results are excellent!
Tony
Where is that cool spot?
I eat a big salad first then there isn’t so much room for the other stuff. If I don’t eat it first I’m to full from the other items.
Sherry
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I imagine myself eating that particular food naked, in front of a mirror, standing on a set of scales. Seriously that is enough to put you off your food.
Eat with chop sticks.
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I know I often hear that you shouldn’t calorie count… but I needed to see how things add up in a day. I started using a web site (not sure if I can name it here, sorry) that lets me enter my foods, and tracks my caloies, grams of each macronutrient and many micronutrients too. Doing this for the last few weeks has helped me move off my weight loss plateau. As I learn more about how what I eat affects my weight loss efforts I can make more informed choices.
I know I often hear that you shouldn\’t calorie count… but I needed to see how things add up in a day. I started using a web site (not sure if I can name it here, sorry) that lets me enter my foods, and tracks my caloies, grams of each macronutrient and many micronutrients too. Doing this for the last few weeks has helped me move off my weight loss plateau. As I learn more about how what I eat affects my weight loss efforts I can make more informed choices.
I know I often hear that you shouldn\\\’t calorie count… but I needed to see how things add up in a day. I started using a web site (not sure if I can name it here, sorry) that lets me enter my foods, and tracks my caloies, grams of each macronutrient and many micronutrients too. Doing this for the last few weeks has helped me move off my weight loss plateau. As I learn more about how what I eat affects my weight loss efforts I can make more informed choices.
I know I often hear that you shouldn\\\\\\\’t calorie count… but I needed to see how things add up in a day. I started using a web site (not sure if I can name it here, sorry) that lets me enter my foods, and tracks my caloies, grams of each macronutrient and many micronutrients too. Doing this for the last few weeks has helped me move off my weight loss plateau. As I learn more about how what I eat affects my weight loss efforts I can make more informed choices.
Hydration. The water I buy comjes in 16oz bottles. for my weithg (`195 lbs) I need to be consuming 98 oz. That comes out to 6 bottles. In the morning I pack four bottles to take to work to drink during the day. I drink a bottle on the way to work. That leaves one bottle to drink in the evening and I usually do more than that. The big thing is during the day at work. I sit those four bottles out across the back of my desk and the objective is to have them finished by time to go home. Makes it pretty easy.
are you sure you are correct in that water intake or did I miss something? I’m 5 ft 7 in and weigh 207 lbs. If my calculation on water intake is correct I’d have to intake(207×16 oz(per lb.) =3312 oz…3312 oz/2=1656 oz of water a day (with 16 hrs waking hrs/day that is 103.5 oz/hr or( 4.3124)24 bottle cases of 16 oz bottles of water /hr. In order to drink that much water I would have to. If I drank that much water a day: since fat is 98% water I’d be gaining water weight and would probably have to take diuretics because I wouldn’t be able to work let alone workout.
I used to have a picture of a very very, very fat lady on my fridge, you know the one, with 5 folds at her knees, rolodex chins… works for me, and a fridge pig that oinks when it sees the light…. when you open the door… and don’t take out the batteries. Do something else first if you must have that chocolate bar, go for a walk, talk to someone on the phone, if you still must have it? take a third or halve or split it with someone. Or imagine how you will feel afterwards..
One thing I do to keep the weight off and keep falling off is munch all day but I munch on fruits and veggies and nuts. I have a high veggie count salad in the afternoon with a protein like tuna, beans or eggs. Most of my intake during the day is fruits and veggies, which keep me pretty satisfied and keeps me away from the junk. By the way getting fresh veggies and fruit at the store is cheaper than you think. For my wife and I and our 20 month old daughter it is about $40 a week maybe more when I really hit the workouts hard. I also drink as many 24 ounce bottles of water a day as I can. I have a refillable and I can usually down more than half in 10 seconds I am about 220lbs and about 20% body fat, my goal is 10% or under by September and water and eating clean is what has helped me go from 260lbs and 40% body fat to where I am today and also Double Edged Fat Loss
Damn it Dr.K you just laid out my 3 tips , however I have some more about cravings for sweet stuff.
1. You crave sweets because you are addicted like me . Take something really sweet but healthy, ex I stuck with dry cranberries. I take a few in my palm and eat it as a treat, they are so sweet that my palate is saturated enough to make me forget about desert.
Fruit is my substitute for deserts in general so I never felt guilty after eating some, even before bed.
2. If there is some cake, brownies, deserts, ice cream on the table and you can’t resist, well you are in trouble there but you have to develop a resistance to it and here is what you do. Share with someone! Don’t take half take a quarter of something, take that bite and really enjoy it, spread it around your palate and make it so like you are tasting fine wine.
Self control is something that you have to learn pronto, if I can do it anyone can.
Learn to enjoy small treats!
i have friends who diet and we all hold each other accountable,i also have invested in the metabolic surge and i am halfway through that programme, i just really try to eat healthier and make sure i exercise every day with intensity and with the progamme its constructive and informative so i know i am working with a plan that works and that helps rather than blindly working out with out a plan and not knowing if i am going in the right direction or not between the double edge fat loss and the surge i feel i have things pretty much cover’ed thanks dr k
I try to eat an apple on the way home from work….when I get home, I am less hungry, and won’t be as tempted to open the cabinets or fridge and grab something unplanned!
Being prepared helps you carry out your plan~~~~~~
I drink 8 oz. cold water with lemon juice from half a lemon to start my day. I will continue drinking lemon water throughout the day. I snack on apples or frozen blueberries, strawberries (reallly helps starve off the need to splurge on ice cream).
Water…I am never without and drink/refill often. I also put my utensils down in between bites. That way I can take my time and enjoy the food plus the extra time allows my body to register fullness.
Hey Meshel,
Great tip! Thanks
…especially about your body registering fullness. I find that a 5 minute pause halfway through a meal makes a big difference too.
Hey Frances,
Interesting point… sometimes, the quick sugars like strawberries may increase someone’s cravings based upon the ‘crashing effect’ from too much glucose… others, who are truly sugar lovers, find it to be a sufficient substitute. great point!
Thanks Karen – you’re right… that’s the time of day that we’re all starved. It also helps to prepare something for when you get home… but to do it the night before so that you know there’s a healthy choice when you arrive that’s well-balanced with nutrients you need.
you’re welcome, Steve. Glad to hear how much action you are taking!
yep – nothing quite compares to specific planning and instruction… a method to the madness, and a streamlined way to get results. this is great advice… especially the whole ‘adhering to the program’ aspect 
you’re inspirational, Steve. Keep it up!
hey Sinisa,
love your energy!
glad to have you post such great tips up here – thanks for your thoughtfulness
These are great tips… and I’d add resetting expectations to be happy with just a taste… isn’t that what we’re after in the end, anyway?
hey Matt,
Glad that DEFL has helped you so much 
This is a great strategy, and it makes sense. I hope everyone reading realizes that you’re talking about the first 90% of results comes from the small, logical things you can do to help yourself eat clean, exercise, and lose weight. It’s not so complicated after all, is it?
Thanks Tony. I use that trick all the time… in fact, I rarely even grab a big plate for anything anymore.
Keep changing lives, Tony. I appreciate you.
Hey Sherry,
Actually, the video was filmed in Philly… beautiful, eh?
That’s a great idea – thanks! just be sure your salad is well balanced and lighter on the dressing side, ok?
Hey Tanya,
What happened? 3rd today? slacker….
That’s good and bad… I’d rather you imagine yourself naked in your ideal physique choosing a food that’s healthier for you while having a smile on your face. Much more powerful!
huh, Jim?
everything you can eat with chop sticks you do?
I considered this once upon a time… mostly b/c I like chop sticks, but somehow never did it… makes sense
Hey Kate,
That’s totally cool. I counted calories for a short while myself, just to get an idea… once I ‘knew’ how much I was eating, more or less, I stopped. At that point, it’s just about choosing well and holding yourself accountable.
As for sharing the website, sure… anything that helps everyone out there is good with me. It’s only the spammers that I have to worry about… some people don’t add any value and just post a site leading to something entirely unrelated… that’s the only beef I’ve got… otherwise, the more, the merrier.
Wow, simple, but very effective, Rob.
The 2 parts I like the most are:
1) You plan your water intake.
2) You keep water out all the time.
Very well said.
Reading labels is the top trick when shopping or picking up packages. Read the ingredients and labels. It gives your brain a moment to turn a subconscious, impulsive food choice into a conscious, selective one. A couple seconds and that candy bar you were craving no longer look even edible (especially when you get to all the additives and modified fats).
Fat Loss Sneaky Trick #1 | Lose Fat, Strengthen Joints, Rapid Fat Loss…
I found your entry interesting do I’ve added a Trackback to it on my weblog …
Hey Kareem!
I stay away from starchy carbs and substitute with fibrous carbs instead.
Have a great day!
H2O per day ??? Your body weight in Oz. … times 2 …
169lbs x 16 oz/lbs = 2704 oz x 2 = 5408 oz
5408 oz / 128 oz/gal = 42 gallons …
Are you MAD ??????
I’ll bet you meant .. CHANGE lbs to oz …
169 lb = 169 oz x 2 = 338oz / 128 oz/gal = 2 gallons, 2 quarts, 1 pint and 2 Oz’s …. still pretty MAD …
H2O per day ??? Your body weight in Oz. … times 2 …
169lbs x 16 oz/lbs = 2704 oz x 2 = 5408 oz
5408 oz / 128 oz/gal = 42 gallons …
Are you MAD ??????
I\’ll bet you meant .. CHANGE lbs to oz …
169 lb = 169 oz x 2 = 338oz / 128 oz/gal = 2 gallons, 2 quarts, 1 pint and 2 Oz\’s …. still pretty MAD …
Chop sticks. Practice with BOTH hands. You will be full way before you finish the plate of whatever you have piled up. Gets the brain and dexterity neurons fired up as per Dr. K. Might even do a few plate planks before grabbing the sticks. Working well for me.
I always think to myself “Better to waste than to my waist.” Always works.
That’s the thing about language…..your body weigth in ounces divided by 2, not multiple by 2. I understand that he said , half your body weigth is the oz. of water you should take a day. I weight 152lb., divided by 2 = 76oz. of water a day. So, 9.5 glasses of 8oz. a day = 72. Am I correct?
it was very interesting to read.
I want to quote your post in my blog. It can?
And you et an account on Twitter?
How Much Protein?…
[... Don't confuse high protein competitive bodybuilding diets with the high protein diets advocated or opposed by certain doctors ...]…
it was very interesting to read videofitnessblog.com
I want to quote your post in my blog. It can?
And you et an account on Twitter?
I absolutely love bananas. Someone told me that they make you fat, but I dont have a problem with that and I eat them all the time.
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