Every year millions of Americans enjoy the gluttonous feasts during the holidays. And every year they pack on the pounds like a freshman in college – except instead of a year they gain an average of 15 lbs in about 8 weeks!
I know, this can be hard to digest. But it’s true.
What’s worse is what happens after the holidays. January usually kicks off the detox process for most, with New Year’s Resolutions centered around losing weight and reaching fitness goals.
But very few actually see any results and just keep going through this vicious cycle year after year.
So, how then can you lose the weight quickly and keep it off this year around?
Here are some of my go-to biohacks for sustainable fat loss:
1. Eat more red meat – Red meat lost it’s flare decades ago when Dr. Kellogg (yes, the cereal guy) created a carnophobic movement which he believed was true preventative medicine.
This guy was so crazy that he believed sex and masturbation were the root of most disease by saying “If illicit commerce of the sexes is a heinous sin, self-pollution is a crime doubly abominable.” Kellogg believed meat and flavorful food would increase sexual desire while more bland foods like cereal would curb it.
However, red meat is extremely nutritious. One primary example of the health and muscle building benefits of red meat is the Masai. The Masai are a tribe from northern Tanzania and southern Kenya. Their diets are naturally very high in meat and milk and as a result they have very little disease, and lean & muscular physiques.
Most of the epidemiological studies between red meat consumption and disease states show correlation (and weak correlation) not causation. So go ahead, and enjoy a nice grass fed rib eye.
2.Mark Your Calendar – Studies on diets have been done before to show that out of several dozen diets, nearly all of them will work if you do it. The key is consistency and we all tend to overestimate how consistent we’ve really been.
To prevent the inevitable slip ups, make one small dietary improvement goal such as drinking 16oz of lemon water in the morning and put it on your calendar. Every week, try adding one new micro habit
to your calendar. I promise you’ll be surprised by what you can accomplish with this simple yet insanely effective strategy.
3.Walk with Blood Flow Restriction Training Bands – Traditional cardio is usually either too high of an intensity or too moderate which yields more cortisol production (cortisol signals fat storage). There are some interesting studies on walking for 12-20 minutes per day while occluding venous blood flow in the legs by wearing blood flow restriction (BFR) bands on the upper legs.
What the studies found was astounding. Results with statistical significance on leg muscle size, strength, speed, and even circulation and inflammation.
This is clearly my favorite biohack because it is the simplest and easiest external tool someone can use to accelerate their results. It’s also my favorite because it provides people with the smallest conceivable unit of change. Often times we try to get results by changing everything at once, but with BFR you can integrate one thing and create enough inertia to sustain your fitness momentum.
I know some of these biohacks may seem to simple, but don’t disqualify them based on their simplicity. Ever hear the acronym KISS – Keep it Simple Stupid? With fitness, it’s imperative to deploy strategies that help master the basics rather than seek cool technology that promises to do all of the work for you. I don’t necessarily believe in “no pain, no gain” but I do believe in “no effort, no gain.”
Give these biohacks a try, and I’m sure you’ll be shocked at how effective they really are. And as you start toward your goals, share your questions and comments below!
Over the next few articles, I’m going to share with you 4 more Biohacks that will help you quickly shed those unwanted holiday pounds. And the cool thing is that these biohacks are based on neuroscience & exercise science – which means they work fast!