How To Burn Fat So Easy It Feels ILLEGAL

The leanest, most fit people in the world—they don't rely on insane willpower or starving themselves to lose fat. They've figured out simple hacks that make burning fat almost feel unfair. And I know because I've coached over 25,000 clients with their fat loss in the past eight years. And once I discovered these hacks, fat loss not only became easy for my clients, but they've learned how to keep. the weight off forever. Today I'm going to share with you 7 fat loss hacks that will make you feel in control without feeling miserable. Hack number 1, stop doing cardio to burn fat. Most people think the secret to losing fat is grinding away on the treadmill or killing yourself in spin classes. But actually, fat loss comes down to how much you eat, not how much you sweat. Imagine if you were trying to drain a pool with a tiny bucket while you kept filling the pool with a hose. That's completely fucked, right? So you could easily burn 300 calories running, but you could eat all of that back and more in one healthy smoothie. One of our clients, Erica, came to us and she was trying to run and do her cardio to lose fat, but she just ended up exhausted, craving junk food every night, and would always end up overeating. So we cut her cardio classes in half, upped her daily steps, and just focused on hitting her calories and protein. And since we've done that, she's lost over 22 pounds in the last 5 months. So here's what you should do instead of trying to cardio your way to fat loss. Focus 90% of your fat loss effort on nutrition and your daily steps. Set a realistic calorie deficit goal and track your food. By the way, if you need to know what your calorie deficit number is with how many calories you should eat per day, there'll be a link in the description of this video. And number 3, forget about trying to earn your calories with intense workouts. That math is never going to work. When you make nutrition the driver of your fat loss and just use cardio for heart health or enjoyment— I don't know enjoys cardio, but you'll feel less hungry, less exhausted, have a healthier relationship with food, and it will become easier to lose fat, I promise. Which brings us to hack number 2. Hack number 2: stop trying to lose weight fast. I'm not saying you can't lose weight fast, but I'm saying don't try to. And here's why. When you try to lose weight fast, you focus on being perfect. You slash your calories too low. You try to white-knuckle your way through cravings, and you treat one slip-up like an absolute failure. One of our clients, Joey, would always try to lose weight as fast as possible, only it ended up every time backfiring on him because he couldn't be consistent with it in the long run. He got into this all-or-nothing mentality where if he missed a workout one day, overate on calories, God forbid went on a vacation, He thought he was ruining all of his progress, so he said, fuck it, I might as well keep going. He would overeat a ton and then have to start back at square one, if not worse than where he started. And ever since he's joined our coaching, he's actually lost a little over 20 pounds in 8 weeks and has completely changed his relationship with food. So he still did lose weight fast, but he didn't try to. He took a more sustainable approach. And what you can do to take a more sustainable approach is First, stop chasing perfection. You're never going to be perfect, and that's okay. You do not have to be perfect to lose weight. Our client Joey, you just saw, he wasn't perfect in those eight weeks where he lost twenty pounds. He had a couple of days where he overate on his calories, but because he didn't just throw in the towel and say screw it, he stayed consistent, got back on track, and saw amazing progress. Number two, like we said earlier, set a realistic calorie deficit goal and don't go to an extreme. 1,200-calorie diet, because you and I both know you're not going to be able to be consistent with that long term. And on that, stop trying to go in extremes like cutting out all of your favorite foods or not allowing yourself to have pizza, tacos, ice cream. You can have these foods in moderation within your calorie deficit, and I promise you will still lose weight like all of the clients you'll see in this video that we've worked with. And number 3, like I said, when You mess up. Not if, when. It's okay, you didn't ruin everything, just get back on track. When you focus on being consistent over being perfect, you stop freaking out and guilting and shaming yourself, which then allows you to, number one, enjoy your life more. Which, remember, the whole reason you're trying to lose weight and get healthy is to improve the quality of your life. If you're trying to be perfect and beating yourself up when you're not, That's not improving the quality of your life. And when you realize you did nothing wrong, you can just get back on track and keep going. Your life gets a lot easier and your fat loss gets a lot easier too. And it gets a lot faster because you stop restarting from worse places because you just kept overeating or staying off track. Which brings us to hack number 3: stop lifting weights more than 4 times per week. Most people think the more you train, the more you'll burn. But actually, when you're in a calorie deficit, your energy is limited and overtraining will backfire. One of our clients, Stacy, came to us working out 6 to 7 days per week between HIIT classes, between lifting weights, between running, cardio. And she was adamant that she was going to have to keep doing that if she wanted to burn the fat. But what ended up happening was she wasn't getting stronger in her workouts. She wasn't building any more muscle. She would get to the end of the day and be starving, so many cravings, she would be exhausted, which would then lower her willpower and not have her stay on track. And by the time the weekend rolled around, she basically just said, you know what, to her diet. So what we did was we cut her workouts back to 4 days per week. And not only did her hunger lower, her exhaustion lower, she had much more energy, she had much more willpower, But also, she started to see progress with her workouts again. She was lifting heavier weights, she was building more muscle, noticing more muscle definition, and she found it easier to stay with her calorie deficit and lose fat. So instead of thinking more is better, here's what you should do. Cap your strength training workouts, or really any high-intensity workouts, to 4, maybe 5 times per week. Have at least 2 rest days where you don't do high-intensity exercise. And you might be thinking, Eric, what is high-intensity exercise? High-intensity exercise is anything that gets your heart rate elevated, where you're kind of breathing like this and you're really pushing yourself in your workouts. And number 2, with that, remember, in your weightlifting, you should be focused on getting stronger, building muscle, and pushing yourself with the heavier weight. Not burning calories. Like we said earlier, you can burn 200 calories, it might take you 30, 40, 50 minutes. You could eat 200 calories in less than 2 minutes. Stop focusing on burning calories. And number 3, the extra time— this is a really good one— the extra time that you were going to spend working out, anything more than 3 days a week or 4 days a week. Let's say you were going to work out 6 or 7 days for Let's just say an hour each time. That's 3 hours that you can take away from your workouts and just reallocate to your nutrition. The reason you're not losing fat is not because you're working out or working out too much. The reason you're not losing fat is because of your nutrition. So you were going to spend that 2 or 3 hours towards your fitness anyway, just take it Move it from over here and put it over here. And you'll see much faster and quicker and easier and all the good superlatives you want, much faster fat loss progress. I promise you, we've done this with so many clients and it's worked so well. Which brings me to hack number 4, eat bigger meals. Most people think the secret to losing fat is not trying to eat all day and trying to save their calories for the nighttime because That's when you get hungry and have your cravings. But actually, that's usually one of the best ways to wreck your diet, especially if you're somebody who struggles with overeating at night. One of our clients, Nick, used to eat as little calories as possible during the day. So when he got home, he could have the majority of his calories at night. And he thought he was doing the right thing by doing that. When he would skip breakfast or not eat a lot for lunch, he was like, yeah, I'm doing the right things for weight loss. But what ended up happening was without fail, every night he would get home and it would almost feel like a bottomless pit. No matter how much he ate, he just couldn't get full. Not to mention, by the time he got home after waking up early, working all day, commuting to and from work, dealing with the kids, all the stuff that life happens, he was hungry. And do you really think him or you are going to take the extra time to cook a healthy dinner at that point? No, it was so much easier to order DoorDash or fast food or just say screw it, I'm gonna eat whatever I want and get back on track tomorrow. So what we did with him is what you can start doing as well, which is number one, eat bigger meals with more calories earlier in the day. So both breakfast and lunch. When you eat more during the day, you're gonna snack less during the day because you will be more full and satisfied from those meals. And number 2, you'll be less hungry at night. The reason you are so hungry at night is because you're not giving your body the nutrients, the protein, the calories during the day. So of course you're gonna get to the nighttime like Nick was, and then it all goes to shit from there. So eat bigger Meals, and with those bigger meals with more calories, try to get at least 25 grams of protein at every meal. And you're going to ask me, like, Eric, that's really hard to get protein. Just eat more protein. Just— there's a million ways to eat more protein. Have more egg whites, have more eggs, increase your portion size of chicken or turkey, do a protein shake with your lunch. Like, just please eat more protein. And number 3, stop feeling like you have to save your calories for later. I know a lot of people, at least that we have worked with, have this fear they're going to run out of calories during the day and like, what if I'm hungry at night? Please remember, if you're eating enough during the day, you will be less hungry at night. So you won't need as many calories at night because you're not as hungry or have as many cravings. And again, if you need to know what your calorie deficit number should be, there'll be a link for a free calorie calculator in the description of this video. Which brings us to hack number 5: eat all of your protein, fruits, and veggies before your carbs. Most people load up on the bread, the chips, the pasta first and wonder why they're still hungry after. But actually, the order you eat your food can make a huge difference in how full you feel and how much, how many calories you eat. I did this with one of my online coaching clients, Leah, before, where she would get a meal and she would eat all of the rice, all of the pasta, all of the potatoes, the taco, whatever it is. She would eat all of that first and almost like never feel satisfied until it was too late After she went back for seconds or thirds. But what we started to do was before she dove into the carbs, she would eat all of her protein and all of her fruits or vegetables depending on what she had in the meal. All of that had to be eaten first and then she could dive into the plate of carbs. Because what this does is a couple of things. Number one, The protein you eat, it's going to make you more full. It's more satiating, which will help keep you more full. Number 2, the fruit or the veggies are 2 things. Number 1, they're usually high in fiber, and fiber is a slow-digesting food that expands in your stomach. So this allows you to feel more full and it keeps you fuller for longer. And number 2, these foods like fruits and veggies are usually low calorie. High-volume foods, meaning you can eat a lot of these without eating a lot of calories, but it's a lot of food in your stomach, so it'll fill your stomach up and make you feel more full without eating a lot of calories. So if you do those 2 things before you dive into your carbohydrates, you're going to go into eating your carbs more full, more satisfied, and either if you do eat all of the portion, that's fine, that's okay. But you might even realize, hey, I'm— maybe I'm more full and less hungry than I actually thought I was. And this can be a major hack for decreasing portion sizes and decreasing your overall calorie intake. And a sneaky little trick, if you pair that with drinking some water before you dive into your carbohydrates, that will also keep you more full as well. Because when you feel more full, you'll have less cravings, You won't go back for seconds and thirds, and you won't feel the need to continue to keep eating. You'll be satisfied. Which goes right into hack number 6. Go without alcohol for 30 days. Now, some of you might not want to hear this, but most people think a few drinks won't hurt if they're trying to lose fat. And let me be very clear, technically you can still drink alcohol in a calorie deficit and still lose fat, but even moderate drinking can stall, or at the very least make your progress harder than what it needs to be, which it's already hard enough. One of our clients, Victoria, really struggled to lose body fat. And she also liked to drink on the weekends. But also she was getting a little bit drinking during the week as well. And eventually she put a hard line in the sand and said, you know what, I'm going to cut this out for a period of time. I'm going to see see if it helps my fat loss. And not only did it help her fat loss— she's lost over 100 pounds, it's absolutely insane— but actually she's multiple years sober now because of that initial challenge of cutting out alcohol for 30 days. Because she loved how she felt and how she looked and the progress that she was seeing so much, she wanted to keep that going. Now, I'm not saying you have to cut it out forever, but I would challenge you for a 30-day period of time. If you are serious about losing fat and you're serious about seeing that scale go down, cut out alcohol for 30 days. And by the way, side note, if you can't cut out alcohol for 30 days, I would be less worried about if you're gonna lose weight or not, and I would be more encouraging you to speak with somebody about your relationship with alcohol. And I'm not— I use sometimes I'm like, satire. I'm not being satire here. Satirical? I don't know what the right word is, but I'm not being that here. I'm talking to you as a friend. You should be able to cut out alcohol for 30 days. That should be something you can do. So try it. And if you want to keep cutting it out for another month, another 2 months, 3 months, awesome. But if not, cool. You can go back to it, but your relationship with alcohol will change. I have a very strong feeling about this. We've done this with a lot of our clients, and every single time, There's never been a time somebody's cut out alcohol and hasn't lost more weight or hasn't felt better or hasn't had more energy. So try it 30 days, see how it goes, and then go from there. Which brings us to hack number 7, stick to zero-calorie or low-calorie add-ons. Most people think it's the big stuff like pizza, desserts, ice cream that kills their fat loss, but usually it's often those little things that you don't think a lot about But add up quickly. One of our clients, Emily, was trying to be in her calorie deficit, but the scale wouldn't budge. And so when we took a closer look at her food log, we realized she was consuming over 400 calories per day in sauces, in condiments, in liquid calories. And these are things that are like dressings. These are things that you're maybe potentially seasoning your— like barbecue sauce as an example. These are things These are things like soda. These are things like milk. These little things, they add up quickly and they don't bring a lot of volume, or they don't keep you very full for a long period of time. So most people don't really think about them, but they're going to add up quickly. And when they add up quickly, they don't even do anything for you. They don't keep you more full, more satisfied, like protein would, as an example. And so once we kind of switch some things up to going a bit more of the lower calorie or zero calorie Sauces or seasonings or doing almond milk instead of regular whole milk. I'm not saying regular whole milk is bad, but in terms of calories, almond milk is going to be a bit less calories. Or she switched from regular soda to diet soda. And yes, you can drink diet soda while you're trying to lose fat. Anybody who tells you otherwise— and once she did that, it was, it was like a flip switched and she immediately started losing weight. So for you, I want you to take a look at your nutrition throughout the day and I want you to audit what liquid calories are you drinking, which by the way, I don't count protein shakes like that's protein. I consider that like eating protein. I'm talking about juices. I'm talking about smoothies. I'm talking about sodas, milk, though, you know, orange juice, apple juice, those sort of things. What liquid calories are you consuming? You can cut back. What sauces or dressings are you using that you could potentially swap for low-calorie or zero-calorie options? And I would tell you, you're gonna cut like 200 to 500 calories per day just from that alone, which will make losing fat so much easier. And now here's the thing, these 7 hacks are just the beginning. If you want a personalized plan to lose fat without starving yourself, And without having to figure everything out on your own and take out all the guesswork, this is exactly what we do with our one-on-one online coaching program. You can click the link in the description of this video to learn more about our online coaching program. We've coached over 25,000 people in the last 8 years with their fat loss, and we'd love to see if we could help you next. And in the meantime, you can check out this video next to see the laziest way to lose 20 pounds without dieting.