How To Lose Fat Faster With These Nutrition Cheat Codes

If you’re in your 30 or 40s and looking back at your health habits, chances are you’ve thought, “Wow, I wish I had started earlier.” That’s exactly where I’m at. At 35, I’ve learned some powerful nutrition and lifestyle “cheat codes” that would have saved me years of trial and error, especially through two pregnancy and postpartum periods. Whether your goal is fat loss, more energy, or better overall health, these are the strategies I wish I had adopted at 25.

1. Stop Drinking Alcohol

Alcohol adds nothing but empty calories. It disrupts sleep, increases stress, and forces your body to burn it off before anything else because it views alcohol as a toxin. Cutting back—or better yet, cutting it out entirely—helps with fat loss, recovery, and energy.

Pictured: Iced herbal teas are my new go-to!

2. Don’t Eat 3–5 Hours Before Bed

Eating too close to bedtime can reduce sleep quality and increase the chance of waking up at night. Give your body time to digest before sleep—you’ll rest better and wake up feeling lighter and more refreshed.

3. Follow the Japanese 80% Rule

In Okinawa, one of the longest-living regions in the world, people follow hara hachi bu—eating until they’re 80% full. This encourages mindful eating, improves digestion, and helps maintain a healthy weight.

4. Focus on Meal Frequency and Timing

Experiment with how many meals you need to feel satisfied and energized. Eating on a consistent schedule trains your hunger cues and helps regulate energy levels.

5. Chew Until Your Food is Liquid

Eat slowly and chew thoroughly—20 to 40 times per bite. This improves digestion, gives your brain time to register fullness, and prevents overeating.

6. Skip the Water During Meals

Drinking water with meals can make you eat faster by washing food down prematurely. Instead, drink before and after meals to feel fuller and more satisfied.

7. Stay Hydrated Around Meals

A glass of water before and after eating stretches your stomach slightly, helping you feel satisfied. And don’t worry—the myth that water dilutes digestion has been debunked.

8. Think in Ratios, Not Restrictions

Instead of an all-or-nothing diet, aim for balance. Try an 80/20 rule: 80–90% of your calories from whole, nutrient-dense foods, and 10–20% from treats you enjoy. This sustainable approach prevents guilt and helps you stick with healthy habits long-term.

9. Use Psyllium Husk to Lower Cholesterol

Psyllium husk has been shown to reduce LDL cholesterol by up to 25%. It’s a natural option worth considering if you want to improve heart health without medication.

10. Try Apple Cider Vinegar Before Meals

Taking a teaspoon of apple cider vinegar before meals may lower post-meal blood sugar and improve insulin sensitivity for some people. Test it for yourself to see if it works for you.

11. Follow the 20-Minute Rule

After finishing a meal, wait 20 minutes before deciding to eat again. That’s how long it takes for satiety hormones to reach your brain and signal fullness.

12. Drink a Protein Shake Before Eating

A protein shake before meals reduces hunger, increases fullness, and helps you meet protein goals. This is especially helpful for fat loss and muscle support.

13. Stop Distracted Eating

Put away your phone, turn off the TV, and focus on your food. Eating with distractions dulls your satiety signals and makes you overeat.

14. Go to Bed a Little Hungry

Mild hunger at bedtime often means you’re in a calorie deficit—necessary for fat loss. Hunger passes, so don’t panic when you feel it occasionally.

15. Replace Snacks With Raw Veggies

Keep cut veggies like carrots, celery, or cauliflower handy. If you’re not willing to snack on raw veggies, you’re probably not truly hungry.

16. Drink Sparkling Water

Carbonation helps reduce hunger while hydrating you. Sparkling water is a great alternative when you’re craving something fizzy.

17. Use Smaller Plates

Portion sizes look larger on smaller plates, tricking your brain into feeling more satisfied. It’s a simple visual hack to eat less without feeling deprived.

18. Eat From Blue Plates

Studies suggest that eating from blue plates reduces appetite since blue is rare in natural foods and may subconsciously suppress cravings.

19. Start Meals With Broth

In many Asian cultures, broth-based soups are a staple before meals. A light vegetable broth adds volume and fiber, helping you eat up to 20% fewer calories overall.

20. Move After You Eat

A short 10–15 minute walk or even a few bodyweight squats after meals helps regulate blood sugar, improves digestion, and supports muscle recovery.

The Ultimate Nutrition Cheat Code

It’s not just about what you do—it’s about who you become. These habits aren’t quick fixes; they’re behaviors that shape a healthier, more energized version of yourself. Start small—pick one or two strategies, commit for 21 days, and build from there.

The goal isn’t perfection. The goal is progress.