Toll-free (in U.S.): 1-888-422-4777

OrthoCo Official Blog

Simple Ways to Lose Weight (See How I lost 13 lbs).

There’s a wonderful book called The 4-Hour Body (by Tim Ferriss) that changed the way I eat and helped me to lose 13 lbs. since Thanksgiving of last year. I’m not a fan of long blog posts so I’m going to cover some of the basic strategies that helped me go from 192 lbs. down to 179 lbs (toward my goal of 175 lbs.). If you want to dive deeper, I left a link toward the bottom should you feel inspired to explore the table of contents further.

The 4-Hour Body

The 4-Hour Body

Tim Ferriss: Human Guinea Pig.

It’s true, and he will stop at nothing to figure out what works and what doesn’t in the realm of food, exercise, acrobatics, marketing, languages, relationships, dancing – you name it – with the ability to tease out the most effective and efficient ways to get from Start to Finish. What I love about The 4-Hour Body is that Tim gives you the long form (for the researchers) and the short form (for those who just want to cut to the chase). Therefore, you don’t have to read the entire book unless you really want to. The first chapter, “Start Here,” will tell you what chapters to read if you’re looking to, for example, gain muscle, lose weight, or get stronger. Otherwise, use the book as a desktop reference.


Here is how I lost 13 lbs. using the “Slow Carb Diet”:

  1. Saturday is my “Cheat Day” and I eat whatever I want. I do mean whatever. Provided that I stick to my regimen from Sunday to Friday, I won’t gain a pound.
  2. No grains and no sugar. That includes zero bread and almost zero fruit (sometimes I’ll add a banana to a protein drink). Say bye-bye to all soda.
  3. Breakfast: Usually a smoothie with Almond/Coconut milk, hemp protein, Amazing Grass Green Superfood, and one cup of fresh spinach. A hard-boiled egg.
  4. Lunch and Dinner: Typically a mixed salad with either barbecued salmon, tuna, or chicken breast and I’ll add organic black beans or lentils. Once or twice a week I’ll eat a steak or hamburger (no bun). Dinner will include a glass of red wine.
  5. Cardio: Three days a week will include 40 minutes on an elliptical machine.
  6. Weights: Two days a week will include 45 minutes of training with free weights along with “body weight” exercises, i.e. pull-ups, push-ups, crunches, etc…
  7. Sleep: At least 8 hours every night.
  8. Water: I try to drink at least 64 ounces of water throughout each day.

Stick to the Diet.

During the year-end holidays, we are presented with one of the biggest challenges of the year: Negotiating the countless opportunities to consume massive amounts of really good food between Thanksgiving and New Years. There is a way through this maze of calories and it will take a bit of faith and stick-to-it-ness to get through without gaining a pound. You can do this. Good luck.

Link to 4-Hour Body Overview: 4 Hour Body Table of Contents

Note: I do not receive any compensation for the above-mentioned links.

My 4-Hour Body Diet Update.

Since sharing this blog post, I ultimately switched to a plant-based diet (about ten months ago). This was mostly for health reasons (and I don’t want to consume processed foods anymore, if I can help it). More on that in an upcoming post.

Anthony Engel


Contact Us:

Toll-free (U.S.) 888-422-4777




Tags: , , ,

Related posts

Leave a Comment

Leave a Reply