Can you ‘hack’ your way to fat loss?

Hey there, time traveller!
This article was published 28/09/2022 (1147 days ago), so information in it may no longer be current.

“Try this amazing hack to lose 15 pounds in just 15 days!” I bet you’ve seen something like that recently. So, is ‘hacking’ your way to better health possible, or are these promises just scams?

The truth: When a coach or company makes grandiose, too-good-to-be-true claims, you should likely steer clear. Unfortunately, fast fixes and big promises have a significant effect on people. This type of marketing is particularly appealing to folks who are feeling very frustrated by slow or no progress, who have a history of extreme dieting, or who are perhaps overwhelmed at the prospect of making big changes. When you feel like you’ve tried everything and nothing sticks, or when you’re intimidated by a new challenge, a miraculous hack might seem to be just the solution you’re looking for.

I can assure you that these hacks are not all they promise to be. If amazing cures, diets or training plans worked wonders in a few weeks with no effort, obesity wouldn’t exist.

Ready for ‘the real hack’? It’s consistency. We just haven’t discovered an exciting way to market it. And who can be blamed for feeling less than thrilled about the slow-and-steady approach? Eating whole foods, drinking water, and prioritizing sleep and movement are way less sexy than miracle beverages, powders, products and protocols, but they’re incredibly effective.

If you’re ready to try the boring but very rewarding plan, start here: be process oriented. If you focus too hard on the long-term goal instead of the smaller steps it will take to get there, you’re likely to quit. Instead, focus on daily habits. For example, eating protein at every meal, hitting daily steps goals and including veggies in snacks are all ‘daily wins’ that will fire you up to keep going. This path requires a lot of commitment and reflection. When you stumble or hit a plateau, you’ll need to find confidence by reviewing your progress. Then you can evaluate what needs to change and start moving forward slowly again.

The steady plan also requires you to manage your expectations. You can certainly use weigh-ins and pictures for data. Just don’t obsess over these things. They tend to derail you if you’re having a bad day or struggling with self-image. You’ll find more strength if you use other metrics, such as how you’re feeling in your workouts, how your clothes are fitting and how much your moods have improved.

Finally, avoid comparisons such as “this worked for my uncle” or “that worked for my coworkers.” It’s your journey, and the best thing you can do is stay present and focused on yourself. Watching others reach their goals when you’re well off from your own might inspire you, but if you feel discouraged, step back and remember that everyone starts somewhere and all that matters is forward progress.

Lifestyle changes take commitment and effort. They are achieved by consistently repeating the same healthy habits over and over again. If you embrace the real deal–consistency–you’ll never look for a quick fix or miracle hack again.