Link: 23 Weight Loss Hacks from The 4-Hour Body

I just started following How2RunFast and already love the guy.  He just posted these tips from Tim Ferriss’ new book, The 4-Hour Body and I thought I would share them with you.  I found that many are old tricks from The World’s Best Kept Diet Secrets, a book I borrowed from my mother when I first started with, which makes me think Ferriss’ book doesn’t have much original content.  Bummer. 

I included the tips and added my own ways of how I do or do not incorporate them into my life. 


The 4-Hour BodyTim Ferriss’ new book, The 4-Hour Body, is filled with techniques that he claims will help you lose weight. Some of them are well-known, others are more unusual.

Here’s a list of some of them with my input in italics:

  • Use your cell phone camera to create a food diary of everything you eat
  • Take a “before” photo of yourself and post it where you can see it
  • Commit to five sessions of a new habit to help make it stick
  • Enter a weight loss competition with your friends.  Put some money on the line.
  • Eat fruit in moderation to avoid fructose
  • Avoid dairy products – Most but not all, I love my Laughing Cow cheese, goat cheese, feta cheese, cottage cheese and ricotta.  I guess I just avoid milk…
  • Eat breakfast within one hour of waking – Yes, I do this!
  • Eat at least 20 g of protein at each meal – I think this is a bit excessive for all three meals, especially for breakfast…
  • Drink plenty of cold water –Yep!
  • Avoid artificial sweeteners – I do avoid pink, blue and yellow packets but I enjoy my stevia.
  • Take cold showers or apply an icepack to the back of your neck to rev up your metabolism – Really? Ummm, no thanks
  • Add cayenne pepper to your meals to increase your metabolism – The most fad thing I do probably is my lemon/cayenne pepper/raw apple cider vinegar shots in the morning.  I do this when I feel like I’m having a sugar high week or don’t have coffee but mostly it just helps regulate if you know what I mean.
  • Add cinnamon to your coffee to reduce blood glucose levels – I add cinnamon to my oatmeal not my coffee, I find it doesn’t dissolve.  Anyone else?
  • Snack on a few raw almonds to curb your hunger between meals – Duh! I love almonds and always have them on hand.
  • Drink green tea or take decaffeinated green tea extract – I do this at night to curb late night eating!
  • Do 60-90 seconds of squats before and after meals – This is something I’m willing to try
  • Drink a little grapefruit juice before meals – I like to eat grapefruit when it’s in season but I prefer water before my meals.
  • Squeeze some lemon or lime juice over your meals – I do this sometimes but more for flavor than weight management
  • Eat kimchi or sauerkraut to rev up your digestive system
  • Take cissus quadrangularis (CQ) supplements
  • Take alpha lipoic acid (ALA) supplements to prevent fat storage
  • Take policosanol supplements
  • Take garlic extract supplements – Tried this in High School

What ones do you do?  

Tim Ferris also told Nightline that sitting in a tub of cold water could be as calorie burning intense as exercise… Shiver Your Way Thin.

23 Weight Loss Hacks from The 4-Hour Body

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