3 Ways to Lose Weight With the Hacker's Diet

1. Count Every Calorie Every Day

As Walker attests, the only way to lose weight is to burn more calories than you consume. This crucial fact forms the basis for "The Hacker's Diet." To be successful with its method, you need to count all the calories in the foods you eat every day, and these calories need to be fewer than the number of calories you burn in a typical day. You must first find the number of calories you burn per every 24 hours, and then reduce that number to form a calorie deficit. You can make a reasonable guess as to this number by looking at the "Daily Calories Burned" chart in the eBook. Find your sex, frame size and current weight in the chart and then from this range settle on a number you approximate to be the amount of calories you burn on an average day. Reduce this number by 500 calories per day and you will lose an average of 1 lb. per week.

2. Use Trends to Adjust Caloric Intake

The number you obtain from the "Daily Calories Burned" chart is a guess that will be adjusted as needed after a couple of weeks of dieting. By logging your weight daily and recording it, you will be able to produce a trend chart that will illustrate how quickly you are losing. If you find you are not losing at a quick enough rate to suit you, you can cut back on the number of calories you ingest daily to accelerate the process. Likewise, if you find yourself reducing more rapidly than intended and you are feeling hungry on a frequent basis, you may need to increase the number of calories you ingest in a day.

3. Fight Negative Eating Behaviors With Feedback

When dieting, it can be extremely disheartening to have your weight increase by a pound or more from one day to the next. By looking at the feedback provided by your trend charts, you will see that though your daily weight will normally fluctuate, you will have a visual representation of the downward trend your weight is taking. This can help you counter the natural despondency you feel when you have "gained" on a particular day. By recognizing this gain is due primarily to the amount of water in your body at the exact time you weigh yourself and noting it is not an accurate measure of the fat you are successfully losing, you will be motivated to continue with the Hacker method and continue dropping pounds.