Three Fat Loss Hacks That Actually Work

I’ve always had mixed feelings about the word “hack”.

When it comes to fat loss, it implies that there’s a way that you can get all the benefits of diet and exercise without actually doing any of the work.

But this is nothing more than fool’s gold. Something that marketers and snake oil salesmen want you to believe, but that isn’t true.

Trust me, anybody who has undergone a genuine body transformation didn’t do it just by using fat-loss wraps and detox teas.

Instead, they dieted, exercised and, most importantly, stuck to their plan for long enough to achieve their desired result.

But the truth is I wouldn’t be doing my job if I didn’t tell you that that certain hacks do exist.

And that once you have your diet and training dialed in, you can apply these to help speed up your progress and make losing fat easier.


Just because Buddha didn’t have abs doesn’t mean meditation can’t help you lose fat.

First, meditation is a fantastic tool to help you manage stress.

And let’s face it, whether it’s work, your relationship, or the shitshow that is our 24-hour news cycle, something will come along to burst your bliss bubble and set you seething.

You can’t always avoid stress, so the next best thing is to learn how to manage it.

One of the things that happens when we get stressed is that we produce more cortisol, a hormone associated with increased appetite and fat storage, particularly in the abdominal area.

Increased cortisol levels put you into “fight or flight” mode, which makes you crave quick energy sources.

You might recognize this as the craving for sweets and other sugary treats you get when you’re anxious.

By practicing meditation, you can better manage your stress levels, which in turn helps regulate cortisol production.

And this creates a much more favorable environment for fat loss.

Meditation also helps promote a state known as Mindfulness, which means you are more present and in the moment.

And when it comes to eating, this helps you tap into your body’s innate hunger and satiety signals, allowing you to recognize when you’re going to eat due to emotional triggers or boredom instead of genuine hunger.

This can be a game-changer in preventing overeating and making healthier food choices.

I’d even go as far as to say that if you can get that dialed in, you’ll never have to worry about “dieting” again, and you’ll find long-term weight management almost effortless.

You don’t need to go to the top of the mountain to learn how to meditate.
Just download an app like Headspace and commit to just 5 minutes a day in the beginning.


Time and again, I’ve seen people break through plateaus and speed up their progress by getting out and walking more.

Studies have shown that something as short as a 10-minute brisk walk following a meal speeds up digestion, improves nutrient uptake, reduces bloating, and helps stabilize blood sugar levels.

This means you’re less likely to experience a post-meal energy crash, and, more importantly for fat loss, you’ll also have fewer cravings for between-meal snacks later.

And, of course, you’re also burning calories as you walk.

One of the most significant factors in fat loss is NEAT (Non-Exercise Activity Thermogenesis). This is all the movement you get throughout your day that isn’t structured exercise.

And more NEAT = more fat loss.


Knowing what to do is not enough; you must have something or someone to help you actually follow through and take action.

There’s a powerful psychological tool you can leverage to help you do this called The Hawthorne Effect.

This refers to the fact that people change their behavior when they know they’re being observed, making the act of observation itself a factor in behavior change.

I see this effect in action all the time with my coaching clients.

When I first start working with someone, we spend a week tracking their food and sharing their log with me in real time.

And in almost all cases, they start losing weight before I even begin tweaking their diet.

My client Stuart: 7 lbs down, zero coaching notes given.

People behave differently when they know someone else is watching. And this, all by itself can lead to healthier choices.

One way you can leverage this effect by letting people know on social media that you’re on a weight loss journey and then sharing your story with them on a daily basis.

You might be surprised by just how many people start following along and rooting for your success.

Another option is to hire a coach.

The combination of a having hand-crafted plan, iron clad accountability via daily check ins and the sting of knowing that you’ll have wasted your money if you don’t follow through provides an almost irresistible urge to stick to the program until the very end.

If you’d like some help with that, you can learn more about the Ready To Rock VIP coaching program here.


The idea of “hacking” the system can be seductive, and I’m not going to pretend that the three tactics I’ve listed above can’t make a real difference if you apply them.

Use them, and you will speed up your progress and reach your goals quicker and more reliably.

But make no mistake, changing your body requires work and commitment.

However, this should be considered a feature, not a bug.

Because the most potent hack of them all is that by doing the work needed to change your body, you will simultaneously develop greater discipline, willpower, and an undeniable belief in your ability to make shit happen.

And in a world that profits when you’re sick, weak, and distracted, these are superpowers.

By undergoing the process of getting strong and developing your body, your confidence, energy, and sense of self-worth will skyrocket.

And when you look in the mirror and see the results of all your hard work, you’ll know without a shadow of a doubt that you can achieve anything you set your mind to.

By changing your body, you will have changed your mind.

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