Losing fat and staying slim is easy.
It really is.
However, since the fitness industry enjoys BILLIONS of dollars in annual profits, making it “easy” isn’t part of their plan.
Their goal is to keep you overweight so you keep buying their overpriced diet plans and products that don’t work.
Well, that stops here.
I’ll show you the 20 laws for melting fat and keeping it off so you can stay slim and trim.
…And I won’t charge you a penny for it.
1) Don’t go on a diet
“What do you mean don’t go on a diet, Alex? That’s how you lose fat!”
No, my friend, that’s how you get temporary results.
Going on a diet will never get you permanent results.
Sure, you’ll lose some fat, but you’ll gain it back once you return to your old ways of eating.
The key to fat loss isn’t a diet, it’s an eating lifestyle that keeps you satiated and feeling great.
If you’re always hungry and don’t feel great, you’re going to overeat.
It’s inevitable.
The only eating lifestyle that keeps you feeling great and satited without overeating is…
2) Keto
The keto diet isn’t something you do for a few weeks.
It’s a lifestyle that maximizes your fat-burning abilities and provides incredible energy.
The keto diet allows your body to switch from burning carbohydrates for energy to burning fat instead.
It’s the only style of eating I’ve found that allows me to effortlessly maintain my weight and always feel amazing.
I never have to worry about how much I eat and am NEVER hungry.
3) Prioritize sleep
At minimum, you should be getting 7-8 hours of sleep every night.
Any less than that and you risk the secretion of cortisol in your body which causes you to gain fat.
If you’re serious about losing fat and keeping it off, make your sleep a priority.
Stop watching TV and spending time on your phone before bed.
Develop a sleep schedule and stick to it.
Not only will it prevent cortisol, but it will also decrease your appetite.
I’m sure you remember a time where you didn’t get much sleep the night before and were constantly hungry the next day.
That’s because lack of sleep is known to SKYROCKET your appetite.
4) Don’t try to be perfect
Constantly worrying about what you eat is a sure way to fail.
Choose a lifestyle way of eating, but don’t overthink eating a slice of cake or pizza at a birthday party.
A slice of cake or pizza isn’t going to ruin your diet or make you fat.
On the other hand, eating right and getting good sleep for ONE day isn’t going to make you slim and trim.
It’s what you do regularly that counts.
You don’t need to be an extremist who sees a slice of cake or pizza and screams “You’re the devil!”.
Go ahead and have that slice of cake or pizza – just don’t make it an every day or every week thing.
5) Start intermittent fasting
This is one of the BEST discoveries I’ve ever made.
Not only does it have countless benefits, but it makes staying lean and trim incredibly EASY!
How do you do intermittent fasting?
Instead of eating food throughout the day, you eat in an 8 hour window.
For example, you eat from 10am-6pm.
The other 16 hours are for drinking water, black coffee and sleeping.
During those 16 hours, your body repairs itself, uses fat instead of carbohydrates for energy, and makes you feel amazing.
Intermittent fasting isn’t a diet, and it doesn’t mean you eat less food.
It means you give your body more time to burn fat by not eating as often.
See the difference?
6) Hydrate
To keep your metabolism burning fat at TOP speeds and decrease your appetite, you must remain hydrated.
If your urine isn’t light yellow or clear, guess what?
You’re dehydrated.
Most of the time that you think you’re hungry, you’re actually thirsty.
Your body’s way of asking you for food and water are the same: Hunger
What’s the easy solution?
Simple…drink water all day.
You don’t have to walk around with a gallon of water, that’s just ridiculous.
Instead, have a cup every hour.
A good tip is to drink water after every time you use the bathroom.
7) Walk one hour every day
I’ve mentioned walking an hour every day in many articles.
It’s easy, relaxing, melts fat, and even makes you smarter if you listen to an audio-book.
One of twelve disciplines I teach inside my book Dominant Discipline is walking an hour per day while listening to a personal development book.
Why?
Because anyone who listens to a total of 365 hours of personal development per year will transform their life.
They’ll become more positive, ambitious, confident and very likely to make more money.
Like Brian Tracy says, “You’re probably only ONE skill away from doubling your income”.
Imagine being able to burn fat and get smarter by simply walking an hour per day.
How much would your life improve if you did this?
Think about it…
There are three audio-books I highly recommend you begin with:
These books will quickly begin to move your life in a positive direction.
8) Choose gum or coffee over dessert
You know that craving for something sweet you get after eating?
Try having a piece of gum or coffee next time instead.
I got this tip from a friend who has a major sweet tooth and uses this strategy to pass up dessert.
It works like a charm.
Stick to sugar-free gum and black coffee or black coffee with heavy whipping cream (doesn’t have carbohydrates).
For many people, just this one change in diet can help them lose fat and maintain their weight.
9) Start jumping rope 10 minutes every day
I often preach about how POWERFUL jumping rope is for burning fat.
Just 10 minutes of jumping rope is equivalent to 30 minutes of jogging.
That’s amazing.
I’m a huge boxing fan and constantly noticed how boxers spent a lot of time jumping rope during their training camp.
After doing some research, I immediately understood why it’s so effective.
Jumping rope gives you a full body workout which makes it one hell of calorie burner!
This will become obvious when you try it because of how much you’ll sweat and the burn you’ll feel all over your body.
Listen to me…
If you commit to just 10 minutes per day of jumping rope, combined with an hour of walking, you’d have to eat like a pig in order to gain weight.
Trust me.
I recommend this jump rope from Amazon.
10) Play the 5 lbs. game
Once you get down to your goal weight, you can play what I call the 5 lbs. game.
Here’s how it works…
You follow everything you learn in this article, but allow yourself the flexibility to gain a maximum of 5 lbs.
If you gain 5 lbs., you immediately go on this hardcore diet to lose the weight.
The rule of thumb is that you can allow yourself a treat here and there, and a couple “lazy cheat” days, but as soon as you gain 5 lbs., you IMMEDIATELY begin working to lose them.
If you do everything in this article, the chances of you gaining 5 lbs. are unlikely.
But in case you do, you must follow this rule.
Disciplining yourself to follow this rule is a fail-proof way to make sure you maintain your weight the rest of your life.
11) Don’t ever starve yourself
I saw a video on YouTube where some “fitness guru” mentioned how you have to get comfortable with being hungry in order to lose weight.
Ridiculous.
One of the TOP reasons people fail on diets is because they’re HUNGRY!
Who the hell can focus on work, their family and any other tasks if they’re constantly hungry?
I know I can’t…can you?
There’s absolutely no reason to starve yourself.
Not only is it bad for you physically, but it stresses you out and leads to binge eating.
If you’re hungry, reach for a piece of cheese, a boiled egg, some nuts or a keto meal.
Combine it with a large cup of water.
Ideally, you should have a meal or snack that’s high in healthy fats and low in carbohydrates to keep you satiated for hours.
12) Learn to like broccoli
Broccoli is one the BEST foods for losing fat and keeping it off.
The trick to maintaining your weight isn’t to eat less, it’s to eat foods that are low in calories, contain fiber and fill up your stomach.
Broccoli does all of the above.
One of my favorite keto meals is a bowl of broccoli with cheese, sour cream and bacon bits.
Delicious!
For about 150 calories, this simple and tasty meal allows me to go hours without eating.
Give it a try.
13) Fast one day monthly
This might sound terrifying if you’ve never done it before.
“Fast for a whole day, Alex? Won’t I die?”.
No, on the contrary, you might actually live longer.
Many countries practice fasting as a way to heal the body.
The media and food/fitness industries have brainwashed people into believing that something terrible will happen if they don’t eat every 15 minutes.
The reality?
Giving your digestive system a day to “take a break” not only helps you burn fat FASTER and maintain your weight, but also has many health benefits.
Some of those benefits include:
- slows aging and enhances longevity
- decreases blood sugar
- promotes heart health
- improves cell recycling
- promotes healthy stress response
14) Have a monthly cheat day
Just like fasting one day per month is great, a cheat day also has its benefits.
Ideally, you should have your cheat the day before your fasting day.
It’s physically and mentally easy to fast all day after eating anything you wanted the prior day.
You also give your body a lot more time to burn fat by fasting the day after a cheat day which minimizes the chances of gaining any fat.
Why should you have a cheat day?
Because it allows you to never feel deprived from those tasty foods that you love and enjoy.
Whether you’re trying to get to your goal weight or maintain, you deserve a whole day to eat your favorite foods,
I’ll be honest…since starting keto, I’ve had no desire to have a cheat day, and I’ve yet to have one..
I’ve been doing keto for exactly 3 weeks now and feel amazing with ZERO cravings.
However, I’ll go ahead and have a cheat day in the upcoming weeks just so I never feel like I’m being too obsessive.
Don’t ever become dogmatic about your eating lifestyle.
There’s no need to become one of those fitness freaks that runs a marathon after eating a slice of pizza.
It’s not that serious.
The goal is to get to your goal weight and live a normal life.
What do I mean by normal life?
You’re disciplined with your daily food choices, but can have a cheat day if you want.
A good idea is to schedule your cheat day around an event or day off from work where you can enjoy it the most.
If you’re going on a vacation, or need a couple extra cheat days for whatever reason, stick to the 5 lbs. game we discussed earlier.
15) Healthy fats
I use to struggle with my appetite.
I was always hungry, especially when on a diet.
The keto diet helped me eliminate this.
Since you eat a lot of fats on keto, your body remains satiated.
One thing you’ll notice is how you can go extended periods of time without eating, feeling weak or lacking focus.
Even if you don’t adopt a keto lifestyle, make sure you incorporate healthy fats into your diet.
These are my top 10 favorite:
- avocado
- macadiam nuts
- olive oil
- coconut oil
- avocado oil
- salmon
- eggs
- grass-fed butter
- cheese
- organic beef, steak or chicken (dark meat only)
16) Avoid carbohydrates
Carbohydrates trigger insulin release in your body.
When insulin is triggered, your body immediately get kicked out of fat-burning mode.
Not only do carbohydrates slow down your fat loss results, they also make you crash a couple hours of eating them.
Contrary to popular belief, you DO NOT need carbohydrates.
Your brain is made up of two things:
- water
- fat
All you need to lose fat and keep it off is a ketogenic lifestyle.
With that said, I’m not telling you to NEVER eat carbohydrates again in your life.
I’m simply saying to cut them out as much as possible and only have them occasionally…if you must.
Since starting keto, I’ve eaten less than 20g of carbohydrates per day.
My carbohydrates come from vegetables and avocados.
And guess what?
I feel amazing and have the energy of a cheetah running in the wild.
17) Choose real food over supplements
Protein shakes, bars or diet pills are complete garbage.
You don’t need any of them.
Fitness industries spend millions of dollars on market research to see what “keywords” will get people to buy diet products.
Anything that says “fat-free” or “lose weight fast” is garbage.
Instead of drinking a processed protein shake or eating a diet bar containing a ton of artificial ingredients, feed your body real food.
You’re much better off having an omelette cooked in organic butter than eating anything processed.
Real food is also much cheaper than meal replacements.
18) Plan ahead
It’s important to plan ahead if you’re going somewhere where you won’t have access to foods pertaining to your eating lifestyle.
For example, I went to the movies this past weekend and took some macadamia nuts and beef jerky to snack on.
If you’re like me, you love to snack while watching a movie.
However, I know that the concession stand at movie theaters is a processed, carbohydrates junkyard…so I planned ahead.
The only thing I bought at the concession stand was a large bottle of water at the incredibly low price of $6.50. (Ha-ha)
19) Exhaust your body, relax your mind
One of triggers for overeating is stress.
Instead of reaching for “comfort food”, exhaust yourself mentally.
When you’re stressed, your body craves a “high” to relax.
This high can come from food, alcohol, or exercise.
Food provides a temporary high that’s followed by a crash which makes you feel worse and likely leads to fat gain.
Alcohol is poison for your body and makes you hungry.
That means you’ll be stressed, putting poison in your body and binge eating.
How effective is that?
You don’t want to make a bad thing worse.
That’s why exercisng is your best option.
It provides your body the high it craves and needs to deal with stress.
You’ll also sleep like a baby all night which will help you to better manage stress the next day and avoid an increase in appetite.
Instead of waking up hungover from alcohol or bloated from comfort foods, exercise so you can wake up feeling better more physically and mentally.
20) Help others lose and maintain their weight
After achieving your goal weight, share your story and help others reach their goal weight by teaching them everything you learned in this article.
I love showing people all my tricks and tips for melting fat and keeping it off.
It’s very gratifying when I receive an email from someone I’ve never met saying:
“Thank you Alex, you helped me lose fat and get my life back”.
I have the same response for each of these emails:
“I didn’t do a single thing, my friend…YOU did it. You found my website and followed through with what you learned. Thank you for applying what you learned, now go and help someone do the same!”
Follow the advice in the article so I can tell you the same thing.
Talk soon,
-Alexander Writer
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