10 diet hacks to lose fat with ease and transform your health!👇 https://t.co/5KF7Psj1V4

Eating for fat loss is mostly a case of eating fewer calories than you burn (whilst keeping protein high).

But these tips make it easier (and you'll be healthier)

1. Stop eating cereal.

Cereal is a terrible breakfast option (high sugar & calorically dense).

SOME are high fibre & fortified with vitamins BUT they're still low protein & usually high calorie.

You're inviting hunger & not helping maintain muscle. Eat some protein.

2. Eat eggs.

Eggs are the perfect breakfast food.

They're nature's multivitamin, high in protein, keep you full AND the protein is highly bioavailable (meaning your body uses all of it!) https://t.co/y9YVSHXIF0

Studies also show that eating eggs for breakfast reduces calorie consumption at later meals!

https://t.co/WP9rqDEc9Y

3. Stop buying junk food.

It's harder to get into a calorie deficit if you eat junk.

It won't fill you. It's addictive and you'll want to eat more.

Throw it out and stop buying it.

When you want it, make sure it's planned and fits your macros.

4. Cut out liquid calories.

If you're trying to reduce calories, liquids should be the first to go.

You're going to be more hungry, so why waste calories on liquids that do NOTHING to satiate you or provide nutrients?

Black coffee is a great alternative (& blunts hunger)

5. Lay off the oil and butter.

Similarly to the above - you're just adding fats at 9 calories per gram (it adds up fast!)

Be VERY conservative when adding high fat oils, butter or spreads to things. If you're not measuring it out, START.

6. Eat the highest volume foods.

Load up on foods that take up a lot of space (high volume) for the calories they contain and avoid the opposite (calorie dense foods).

This will make your meals more filling.

Yes: broccoli, cauliflower, other veg
No: Peanut butter, cream, etc.

7. Focus on high protein foods.

Protein MUST be kept high if you want to maintain muscle (which you do).

BUT it also is the msot satiating macronutrient so getting it at each meal will reduce hunger.

In addition you'll burn more calories through digestion vs. carbs and fats!

Here's a study which finds that digesting protein requires 15-30% more calories than fats or carbs:

"DIT values are highest for protein (~15-30%), followed by CHOs (~5-10%) and fat (~0-3%)"

https://t.co/rS7ak6ICej

8. Accept that hunger is OK sometimes.

You're trying to lose fat. If you're doing the right things you're GOING to be hungry sometimes.

That's OK. You don't have to "fix it".

As long as you're not actually starving and massively restricting then you just need to deal with it.

9. Track calories and macros.

Even if you do IF or KETO, you can still EASILY eat too much to prevent fat loss (especially as you get closer and closer to a lean body).

Tracking calories will show you where you're going wrong.

Track protein too so you ensure you're getting enough for muscle maintenance.

Aim for 1.6g per kg of bodyweight. For best results split it over 4 servings 4 hours apart.

10. Don't over-restrict.

We want a sustainable deficit, not a starvation diet.

Pushing your deficit to more than 30-35% of maintenance is asking for trouble.

You will negative impact muscle mass, sleep, hormone function, cravings etc. 

You'll likely not keep it up very long.

Losing fat with ANY diet (or through exercise alone) will improve your blood markers and make you healthier (even if you eat unhealthy foods).

If you want to reduce your risk of early death you NEED to do this.

Want all my best tips about fat loss and the framework & tools I use with my coaching clients?

Check out the Fat Burner Framework - 66% off today 👇

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If you enjoyed this thread or learned anything, please retweet the first tweet so others can benefit!

Follow me @Rob_NBF if you want to achieve your leanest physique this year!

P.S. I’m looking for 3 men who want to lose at least 20 lbs of fat in the next 3-4 months.

You'll work closely with me, one to one, and I'll get you results.

Tap the button below to send me a DM.

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I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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