What if you could have the body of your dreams with just a few hours of exercise each month? That's exactly what author Timothy Ferriss wants to show you how to do in his best-selling book, *The 4-Hour Body.* He's compiled three years of scientific testing with doctors, Olympic athletes and coaches to pinpoint what provides the maximum benefit in exercise and which foods can speed up fat loss. Get three of his weight loss tips below and watch the video above to see Rachael's audience try his 80-second arm exercise! **Late night food cravings:** "People have a lot of trouble with cravings. You could use something like sugar-free gelatin late at night." **Slow-carb breakfast:** Timothy suggests eating 30 grams of protein within 30 minutes of waking up in the morning, such as eggs, lentils and spinach. "If you don't change anything else, remember that," he says, noting this breakfast had a big impact on his dad's weight loss routine. "My dad went from roughly five pounds of fat loss per month to an average of almost 19 pounds!" **Diet cheat trick:** If you know you're going to have a meal that will be a bit of a splurge, Timothy says there is a way to minimize the impact to your diet. "Have freshly squeezed grapefruit juice about an hour beforehand and that will actually flatten out the blood sugar response and minimize fat gain."