Everybody knows you need to move more and eat less to lose fat.
But that’s an oversimplification.
Here are some proven, yet weird food tricks you can use to lose fat faster.
1. Don’t watch TV while you eat.
Watching TV while you eat may cause you to eat twice as much food, according to researchers from Cornell University’s Food and Brand Lab.
They found that action content (say, The Walking Dead) made subjects eat 98 percent more than their counterparts who watched a talk show.
Sad content made participants eat 55 percent more than those who watched more upbeat content.
Most of the time, turn off the TV and either listen to music, chat with another human, or focus on enjoying your food. It’ll be a more pleasurable experience and you’ll eat less.
2. Cook and Cool Your Carbs
The glycemic index is a tool that measures how foods affect blood glucose levels. Foods that have a high GI (70 or higher) cause blood sugar to rise more than foods with a medium (55-69) or low (55 or less) GI.
Eating too many high GI foods is associated with higher rates of obesity, heart disease, diabetes, and rapid aging.
So, does this mean you need to KILL all the carbs in your diet?
Not at all.
Post-workout is the ideal time to have high GI foods like potatoes.
And if you want to enjoy the same types of foods during different times of day and cut the impact on blood sugar in half here’s what to do:
- Cook your potatoes ahead of time.
- Let the food cool for 12-24 hours.
- Reheat and eat.
The heating and cooling process of the potatoes causes starch retrogradation. Retrogradation is a reaction that takes place when the amylose and amylopectin chains in cooked, gelatinized starch realign themselves as the cooked starch cools.
When this happens, the previously “fast” GI food slows down, causing much slower rises in blood sugar. This can take the regular ole’ potato and make it a great meal choice around the clock without spiking your blood sugar.
Bonus: You can do a similar process with white rice by cooking it in a teaspoon of coconut oil and letting it cool.
3. The 20-minute rule.
It takes about 20 minutes for hunger signals to travel from your gut to your brain.
Meaning, if you woof down half a pizza in 15 minutes, you can easily devour a day’s worth of calories before your brain knows what happened.
Try this to eat less:
1. Drink 20oz of water before you eat. Your stomach fills up on volume, NOT calories.
2. Eat a big-ass salad (BAS) before your main course for the day.
3. Turn off distractions while you eat.
You don’t need a complex diet to lose fat and look great naked. In fact, 90% of the time having a complex plan leads to information overload and overwhelm.
That’s why at Bach Performance we’re here to simplify.
If you’d like a proven, yet simple way to look great naked without living in the gym head here and apply for coaching: https://bachperformance.com/coaching/
Yeah, we’ll mix in some tactical strategies like featured in the email but most importantly, we’re going to remove confusion and overwhelm from building your best body.