Nutrition and Physical Fitness
How to Keep Physically Fit Daily

These 5 “diet hacks” will help you speed up the fat loss process, and could help you lose a record amount of fat in just a few short weeks.

Diet Hack #1 – Use “Ritual Eating” for fat loss

I first heard this idea from John Romaniello, and it simply means eating the same meal every day for 6 days per week during your 12-week transformation. Our friend Joel Marion just sent me this email about his 2011 fat loss diet.

“I’ve mapped out daily diet where I’m eating the same thing every day (this is how I did the BFL contest), and, even if I’m traveling or out to eat, every meal is something I could order at a restaurant.”

Breakfast: 16 oz organic skim milk, Full Strength shake, 1 banana (same shake every day)
Snack: 12 oz Plain Greek Yogurt + 10 oz mixed berries (same every day)
Lunch: 6 oz Chicken, 2 oz Cheddar, ton of Green Veggies (same every day)
Snack: 2 oz Mixed Almonds, Pistachios, Cashews (same every day)
Dinner: One of 3 options for dinner (4 egg omelet w/ veggies OR 8 oz fillet w/ veggies or 6 oz Grilled Chicken w/ salad)

Diet Hack #2 – Don’t drink ANY calories

Eliminate all juice, all soda, all alcohol, and any other liquid calories from your diet for the next 12 weeks. You’d be surprised how many calories sneak into your diet on a weekly basis through drinking.

Diet Hack #3 – Create a deferred cheat day list

This is a mental tip to help you get through the week until your reward meal or cheat day (whichever you choose). In my interview with Tim Ferriss, he recommended keeping a list of all your cravings, and promising yourself that you can have those foods on your cheat day.

Knowing that you have something to look forward to is a great mindset tip. It will keep you going through tough days during the week.

Diet Hack #4 – Fish Oil – 1g per 1% body fat

This tip comes from Dr. John Berardi, who said: “The first habit is to start off with one gram of fish oil per one percent body fat.

When people are new to the program that’s the number one thing they start with. We do that up to about 30 grams, so if someone is 20 percent body fat, they take 20 grams of fish oil a day. If they’re 30 percent, they take 30 grams a day.”

Diet Hack #5 – Slow down and chew each bite of food 20 times

This tip comes from a “turn of the century” fitness expert, Bernar McFadden. I read a book about him called, “Mr. America”, and he recommended that his clients chew their food 30-50 times!

At your next meal, count how many times you chew each bite of food. I bet it is 5 or less.

When you slow down and chew your food longer, you’ll eat less before your brain registers it is full. There’s no need to eat a medium pizza in 5 minutes. You won’t get attacked by another caveman who is going to steal your meal.

So slow down, and I know that will help you control your portions.

Let me know if you have any diet hacks to add to our list.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig’s bodyweight workouts for fat loss help you lose fat without any equipment at all.