Fat loss is straightforward enough. Maintain a moderate deficit, do some resistance training, eat enough protein, and be patient.

Do that for a few weeks, and you’ll see some results. Go for a couple of months, and you’ll get noticeably leaner. Stay consistent for multiple months, and you will be well on your way to stage-ready conditioning.

That said, while the process is quite simple, it is far from easy because you must be patient and learn how to control your hunger and cravings.

One tactic, or ‘hack,’ that’s helped me tremendously during fat loss phases is to stop eating when I feel somewhat full. I got the idea from the famous Japanese teaching Hara hachi bun me––eat until you are eight parts (out of ten) full, or belly 80 percent full.

As a former fat boy, I was used to eating until I was 150 percent full for years, and it took me a long time to learn to control myself around food. However, I forced myself to eat less to lose weight and slowly realized something:

Just because I feel hungry just as I finish a meal doesn’t mean that feeling will persist.

In other words, I might feel somewhat hungry once I’ve had my meal, but that feeling goes away within 20 to 30 minutes.

Here are three actionable tips on how to do that:

1. Remind yourself of the 80 percent full rule before each meal. Sit down with the goal of eating until you feel reasonably full, but not to the point of getting stuffed.

2. Wait. Even if you feel quite hungry at the end of a meal, wait 20 to 30 minutes to see if that changes before eating more.

3. Be mindful. Sit down and focus on each meal you eat. Chew the food thoroughly, eat slowly, and enjoy your meals instead of distracting yourself by scrolling through social media or watching TV.

Thanks for sticking around. I'll catch you next week!

Best,
Philip

P.S. This week’s newsletter was shorter than usual but hopefully just as helpful. Rate it below, and tell me what you think!

I liked it! | I prefer your longer newsletters!

All Newsletters ⇒