How To Lose Weight So Fast It Feels ILLEGAL

You ever seen someone lose 20+ pounds and thought, how did they do that so easy? Like they unlocked some illegal fat loss cheat code. But what if they did? After coaching over 25,000 people with their fat loss, I've seen what actually works and what is a giant waste of time. So these are 10 so easy it feels illegal fat loss hacks. Even if you're busy, you hate meal prep, and you've tried diets before, but failed in the past. I promise this will work for you. Let's dive in. Hack number 1, make a not-to-eat list. Fat loss isn't just about what you eat, it's about what you should avoid. Not forever, but while you're trying to drop weight, you should be filtering out the foods that will help you reach your goals and the foods that you just can't control yourself with right now. A quick story to prove this. My friend Pat and I, we were wanting to go out to dinner one night. We were sitting there in our apartment wondering where we were gonna go, and there were so many options. So eventually we just decided on what we didn't want to do. We didn't want to drive farther than 20 minutes. We didn't want to eat anywhere that wasn't on the water, and we didn't want Mexican or Italian food that night. So that led us to either eating Japanese or American food. Somewhere on the water that was within 20 minutes. By filtering out what we didn't want, we got to what we did want easier. So for you, make a list of what you won't have for now that you can't control yourself with. And this could be cookies, chips, ice cream, peanut butter, Nutella. I'm not saying you have to cut out all the foods that you enjoy, but when you get clear on what not to eat for now, fat loss becomes that much more automatic. It removes the decision fatigue and simplifies your journey so much more. Remember, the people who make progress, it's not always about doing more. It's about subtracting the stuff that's holding you back. But even if you make this list of what you don't want to eat, you're probably still going to have cravings that could throw you off track. So our next hack is talking about how to manage those cravings. Hack number 2: Use the 10-minute rule for cravings. You ever got a craving that just hit you like a freight train? Suddenly you're standing in the pantry holding a bag of chips, almost like you blacked out and teleported there, and you don't even remember eating it. Here's something you can remember: cravings aren't commands, they're suggestions. They often feel urgent or feel necessary, but they're just your brain Asking a question. You don't have to answer it. So here's what I want you to do. The next time a craving hits, pull out your phone, set a 10-minute timer, and let that timer fully go by before you give in to the cravings. I'm not saying you can't have the craving or you're not allowed to eat it, but you have to wait the full 10 minutes before you do. And during these 10 minutes, it would be wise to get out of the kitchen, Go upstairs, do some laundry, read a book, walk outside, play with your dog, whatever. Get your mind off of food. And usually within those 10 minutes, you realize the craving came and it went, and you're not even hungry for it anymore. And here's the thing, if the 10 minutes goes by and you still are really craving whatever it is, cool, you can have it with a caveat. Before you have the craving, have a piece of fruit or have some sort of protein. Because that way, even if you do have the craving, you will have it in more moderation, and it will force you to be more mindful and think twice of it before you do. Because remember, cravings don't last, but your goals do. And speaking of things that last, let's talk about a simple fat loss hack that's going to make noticing progress feel so easy that it should be illegal. Hack number 3, take daily mirror pics. Most people only take progress pictures after they've lost a ton of weight, but what if I told you the best fat loss hack isn't waiting until the after, it's seeing the during? Every morning I want you to do this at the same time, in front of the same mirror, with the same lighting, either in the same clothes or the same underwear. Snap a selfie of yourself in the mirror. No filters, no flexing, no comparing yet. Just take the picture in real time every day. Here's why this works. When you do this daily, it keeps you honest and accountable. When the scale lies, and it will, the pictures are always gonna tell the truth. And when progress is visible, you stay locked in even if the progress is subtle. And most people quit their journey not because they're not making progress, but they're not seeing and noticing the progress. And on the days when you feel like you're not making progress, you can pull out your phone, go to your camera roll, and go to 4 weeks ago versus now, 8 weeks ago versus now, and you will literally see your body shrinking and changing over time. And just seeing that will be enough to re-motivate you, Make you not quit and stay on track with your journey. And if you wanna make that mirror pic look better faster, the next hack might be the most important one of them all. It starts before your day even begins and it'll have you winning before breakfast. Hack number 4, win tomorrow tonight. Most people think their day starts in the morning, but if you're trying to start your day in the morning when you're tired, when you're rushed, when you're groggy, stressed, you're probably not gonna start off on the right foot. The real win happens the night before. So here's the hack. Before you go to bed, take 90 seconds and do 3 things. Number 1, lay out your workout clothes for the next day if you have a workout that day. Number 2, fill up your water bottle and stick it in the fridge. And number 3, decide what one meal is going to be the next day, either breakfast, lunch, or dinner. You don't even have to cook it or track it or count it. Just know what you're going to eat. And that's it, 2 minutes max. Because this makes sure you start your day already snowballing in the right direction with positive momentum, as opposed to waking up not wanting to work out, trying to pick what you're going to wear, not knowing what you're going to eat. It just makes it so much harder. Fat loss isn't about doing hard things. It's actually about doing simple things on autopilot repeated. And speaking of autopilot, if you're somebody who's ever felt like you're doing all the right things but not making the progress you want, then this next hack is one of the oldest psychology tricks in the book, and it can help you immediately start seeing faster progress. Hack number 5, track your streak on a calendar. You don't need more motivation. You need visible proof that you're showing up. Because here's the truth, you're not inconsistent, you're just unaware. So here's the hack: buy a physical calendar, not an online one or on your phone. Stick it on your fridge, your bathroom mirror, and every day that you hit your calorie goal and your workout goal, I want you to put one big red X. Not in your head, not on your phone, on the calendar, in your face. Because when you start stacking X's, you will visually see how many days of the month that you are winning and on track. And most people, you'll do whatever it takes to not break a streak if you have it going. It almost turns discipline into a game, which most people have much more fun playing a game than trying to willpower their way through a diet. And trust me, progress doesn't just come from what you do; it comes from you being able to physically see the. Consistency you are going with. And when you start to stack these wins, you will feel that momentum, and you'll almost feel like fat loss starts to get incredibly easier with momentum on your back. And guess what? If you start to slack and you're not being consistent, you'll see that too, because you'll look up at your calendar and say, I only have 2 X's in the past 2 weeks. So then you won't wonder why you're not making progress. It'll force you to get your shit back together, and then you can start stacking up those wins again. And now that you're stacking wins, how do you prevent the random snack attacks, the boredom or mindless eating that can ruin a perfectly good streak? Well, that's where hack number 6 comes in, and it's the eating rule I personally use every day for myself and thousands of our clients. Hack number 6: eat on a schedule and stick to it. You know what causes most people to overeat? They don't have meal times. They have snack vibes. You like that one? There's no structure. You're just grazing all day long. A handful of this, a bite of that. Sometimes you're eating at 6 AM. Other times you're not eating till 11 AM. Sometimes it's 6 PM. Sometimes it's 9 PM. Your body is all over the place. There's no structure. So here's the fix. Create a simple eating schedule. And stick to it. And you don't have to be exact, but this should look something like breakfast from 8 to 9, lunch from 12 to 1, a snack from 3 to 4, dinner from 6 to 7, and dessert from 7 to 8. No random snacking at random times. If your snack is 3 to 4 PM and it's 2:15 and you want to get something or eat something, I'm not saying you can't eat it. I'm saying you have to wait until the 3 to 4 PM snack time. And if you want to make that your snack, that's fine. But you can't just mindlessly eat all day with no schedule or routine. That's how your calories start to add up. And 2 things happen when you have a set eating schedule. Number one, you train your hunger hormones to be hungry at those times. If you're eating at all different times, Your hunger hormones have no clue when to expect food, so it will be hungry all throughout the day. And the second part, your brain knows this is when we eat, so those cravings go down as well. The impulse goes down, the mindless snacking goes down. And the best part, you'll actually feel more in control because your decisions are already made and there's no guessing, there's no grazing, and there's no guilt. And if you're thinking, what if I get hungry in between those times? Well, number one, you probably won't as much like we just said. But number two, if you do, guess what? Being a little bit hungry while you're trying to lose fat is normal. You're not going to die if you have to wait an hour to eat a snack or your dinner. Think about how crazy this is. 100 years ago, 200 years ago, people would go all day without knowing where their next meal was from. Maybe not 100 or 200 years ago. Maybe my math is off, but you get what I mean. Nowadays we have DoorDash, we have everything in our pantry, we have a microwave, and yet when people get hungry, they panic. You don't need to panic. You're not going to die of starvation. And I'm not saying you have to starve yourself, but waiting an hour to eat, I promise it's gonna be okay. Hunger is not a sign of panic or that you have to eat right away. Set your times. Stick to them and watch the chaos disappear. And speaking of chaos, there's one place that silently kills your fat loss every week. It's not your kitchen, it's not the workouts, and it's not your bed. It's your grocery cart. Hack number 7: use the same grocery list every week. Most people don't mess up their diet in their bed or in the gym or even in the kitchen. They mess it up in aisle 5 of the grocery store. Because if you don't have a plan and you don't know exactly what you're going to buy and eat when you go into that grocery store, you don't have a fat loss plan. You have like a willpower roulette wheel. Maybe you have willpower that day, maybe you don't. Maybe you get some good food you can make, maybe you don't. So here's how to actually win in the grocery store. Make one grocery list that actually works and stick with it weekly. The same protein, the same veggies, the same carbs, fruits. Pick 2 to 3 of each that you know that you will enjoy and preferably you can prep rather quickly and make those the staple non-negotiables of your grocery order every week. And here's a pro tip: order it for pickup or get it delivered. If you don't walk into the store, you don't walk past the chips or the ice cream and impulse buy. You just get the food that you've already thought about, you know is going to help you reach your goals, This goes back to our first hack earlier— what not to eat. The automation and the consistency and simplicity of keeping the same grocery order automates fat loss. It makes it repeatable and it removes temptation. Consistency is not just about what goes on your plate, it's about what doesn't even come in your house in the first place. Now, speaking of groceries, here's exactly what you should not be including in your first meal of the day so you can have less sugar cravings more energy and more fat loss progress. Hack number 8, go low carb for your first meal. You don't need to cut out carbs to lose weight, but you do need to time them better and eat them at the right times. Start your day with low carbs. Watch your cravings disappear and your energy crashes throughout the day disappear. When you start today with just a bagel or toast or a Starbucks pastry, you're basically flipping the crave everything switch on in your brain. But when you go low carb at your first meal— think eggs, protein shake, avocado, bacon, turkey bacon, Greek yogurt— you keep your blood sugar levels steady, you keep your energy high and stable, and you keep your hunger low the rest of the day. A lot of clients tell me when they eat lower carb for breakfast, they don't even think about food until at least 12, 1, 2 PM. And it's not really magic, it's just controlling blood sugar better, because when your blood sugar drops, that's when your cravings increase. And then the later in the day that it rolls around, you can enjoy some carbs without the energy roller coaster all day or nighttime binge session because your cravings have been out the wazoo. So you don't need to cut carbs, but you should limit them at breakfast and earlier in the day. So now that we've stabilized your energy and hunger, there's one strategy people never talk about that can instantly reduce your cravings, your hunger, stress, and plateaus. And the crazy part, you actually do less, not more. Let's talk about hack number 9. Hack number 9, take a deload week every 4 to 8 weeks. Most people think when they're trying to lose weight, they need to work out more and they need to work out harder, do more sets, more exercises, more cardio. But here's what nobody tells Sometimes the fastest way to make progress is to pull back and not do as much. Enter the deload week. Every 4 to 8 weeks, you should take 1 week in your workouts and do less reps. So if you normally do 10, do 6 to 8. Lift lighter weight. If you normally do 100 pounds, lift 70 or 80 pounds. And not do high-intensity cardio where you get your heart rate high. And I know this sounds so crazy because you think you have to do more, but listen, you're not slacking off or doing less. You're letting your body recover, rest, and respond better. Here's what happens when you deload properly: your hunger and cravings go down because your stress drops. And your recovery increases. Your sleep improves, which will also help your hunger and cravings. Your workouts feel stronger after the break. You have more energy, more willpower, and more motivation after the deload week. Because the truth is, when you're constantly training hard, you're stacking physical and mental fatigue. And if you don't let that fatigue come down, that's when you hit a wall. You're exhausted and you just can't stick with things. You end up binge eating, you end up skipping workouts, burning out, or just giving up completely. A well-timed deload keeps you in the game for the long run because less stress equals better fat loss and more recovery equals more results. So now that you're letting your body rest and recover, let's talk about the next hack that will keep you on track Even on your busiest days in life. And we all know these are the hardest days to stay on track. But if you can conquer this, this is how you get fat loss feeling so easy it should be illegal. Hack number 10: set 3 daily non-negotiables for your worst days. Motivation is cool, but you know what's better? Having a fallback plan that you know you can do even when life punches you in the face. Because here's the truth: you don't need a perfect day to make progress. You need a plan for your worst days, the ones where you're stressed, tired, behind on time, behind on work, and just not feeling it. Because those days will happen more than the perfect days or the days where you feel like it. So if you can conquer the days you don't, That's how you're gonna make progress and separate yourself from people who don't. So here's the move. Pick 3 simple things you can do no matter what. We call these your non-negotiables. They should be so easy, there is no excuse for you to miss them. I often call it as stupid easy, where it's almost like, of course I can do that, Eric. That's like too easy. That is what your non-negotiable should be because Even on your worst days, you can stick to your 3 non-negotiables, you'll stay consistent. And maybe some examples are, you're gonna get 1 10-minute walk per day, no matter what. You're gonna drink 1 protein shake per day, no matter what. You're gonna eat 1 fruit or 1 veggie per day, no matter what. Because when everything else goes off the rails, those 3 daily non-negotiables will anchor you and keep you moving forward and keep you consistent. Most people fall off because when Plan A doesn't work, they just say, fuck it, I'd rather be fat. This is your Plan B. And if you just stack those bare minimum wins, you'll wake up a week from now ahead of where you currently are instead of starting over again. Now here's your next step. If you want help building your own non-negotiables and get personalized workouts and customized nutrition plans, you can click the link below to apply for our one-on-one online coaching program to get paired up with a real coach who's going to hold you accountable. And if you want 5 of the laziest ways to drop 20 pounds, then watch this video here where I break down 5 easy things you can do today to start making faster progress.