5 Fat Loss Hacks for Busy People

1. Eat Protein First.

One of the easiest things you can do is to make sure you eat the protein portion of your meal first. This does two things- first, it ensures you are eating adequate protein to hit your protein targets. Protein is an essential macronutrient for the human body to function, and even more crucial and essential to build muscle. Secondly, protein is highly satiating (makes you feel full faster, for longer). 

This can ultimately keep you from overeating in a meal, usually on other foods that aren’t as satisfying or productive for your goals. 

Why does muscle matter? Aside from making you look great, muscle requires your body to burn more energy than fat. This means the more muscle you have on your body, the more calories your body is burning at rest (how freaking sweet is that?!).

2. Double the protein you eat in each meal.

Next time you sit down for dinner, or go to a party or a friends house, you’ll be tempted with the highly palatable, but low-protein, food like chips, cookies, pasta and bread. Now, there is nothing wrong with eating these foods. I actually love everything in that list! But it’s much easier to avoid them if you eat double the protein.

What’s that look like? Well, instead of having 1 burger or 1 chicken breast, have 2 burgers or 2 chicken breasts. Not only will you be eating more protein, which helps accomplish the first hack above, but you will also be way more satisfied and full, making it way less likely that you will load up on a ton of carbs or junk food.

Now, these foods are not inherently bad, but they don’t help push the goal of fat loss and muscle building. In the morning, double the amount of eggs you eat, or try having protein coffee instead of regular coffee. This is an easy way to get high quality protein first thing in the morning, setting you up to hit your protein target for the day.

3. Have protein any time you eat.

This hack is a game changer. Similar to the first hack above, this makes getting in protein almost automatic. If you are hungry, and find yourself aimlessly wandering around the kitchen or pantry, it would be easy for you to want to eat a snack.

Now, even if the food I want to eat is an apple, or a banana, which are both great food choices, they are not high in protein. Not even close. From a macronutrient standpoint, they are almost all carbohydrates.

Again, great foods, but no protein. So, if you want to eat that apple or banana or whatever else, make sure you also eat something high in protein- ideally 15 grams or more- and eat that FIRST.

4. Focus on whole, natural foods.

While natural foods are much more nutrient dense, meaning you get a ton of micronutrients and food volume, or the amount of space the food will take up in your stomach making you feel full, for a low calorie tradeoff. A 4 oz serving of chicken is around 20+ grams of protein and only 120 or so calories. Nutrient dense, and high volume.

On the other hand, you could eat a serving of chips, and be at 200+ calories, with virtually 0 protein. Which food choice will make you feel better and fuller quicker? The chicken!

If the food you consume is around 80% whole natural foods, you are on the right track. Then, just follow the backs listed above to ensure adequate protein intake.

5. Eat more.

This may seem counterintuitive, but it’s incredibly easy for your metabolism to adapt to a low calorie or restricted calorie diet. If you’ve been eating the same calories for a while, your body will adjust its metabolism to conserve energy and be efficient.

To overcome this, try increasing your calorie intake by 200-300 calories. Obviously, if you are not active this will only make you gain fat, so don’t do this UNLESS you are active and weight train regularly (at least 2-3 days a week).

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