Are you on a weight loss journey and looking for weight loss hacks that could expedite the process? Whether you're seeking weight loss therapy, medication, or simply weight loss hacks, you must maintain your diet and carry out strenuous activities to reduce weight.
If we consider the last option, i.e., weight loss hacks, you will have to adjust your current meal/diet plan to accommodate the hacks that would aid your weight loss process. The satisfaction of achieving something you've always wanted, i.e., losing weight or leading a healthy lifestyle, is well worth it.
You can employ a few essential weight loss hacks at home, work, or when you're outdoors to help you attain a great body shape. Continue reading this post to learn about some weight loss hacks you can make part of your weight loss journey.
Easy Nutrition Hacks
Unfortunately, we do not live in an ideal society; we live in a fast-paced world where consuming fast or junk food and other unhealthy dietary alternatives are common. As a result, our weight shoots up, ultimately resulting in diminished quality of life.
To promote healthy weight loss, try the following weight-loss hacks and experience a rapid change in your mood and activity levels.
1. Quantity of Water Intake
Drinking adequate amounts of water will keep you hydrated and reduce body fat. You can drink ample amounts of water, but take care that you don't overhydrate. Overhydrating causes the body's salt levels to decrease, and the cells swell. Drinking water or even sugar-free drinks helps retain your body's energy levels and vitality.
Effectiveness
Staying hydrated and healthy requires higher water consumption. You must consume water about your weight, i.e., half your body weight in ounces. For example, if you weigh 140 lbs., you should drink around 70 ounces of water daily. So, drinking around eight glasses of water or about 60-70 ounces will be optimal for your weight balance and reduction.
Benefits
Water can also help you to keep your stomach full. The hack is to drink a glass of water before each meal. This will reduce your consumption and keep you satiated after consuming a specific quantity of food.
Facts and Stats
Babies and children have a more significant percentage of water than older people. When babies are born, they possess around 78% water, which falls to 65% by age 1.
In 2013, the Centers for Disease Control and Prevention (CDC) conducted a study that analyzed data from the National Cancer Institute's Food Attitudes and Behaviors Survey. The research was conducted on 3,397 adults, which showed that:
7% of adults reported no daily consumption of drinking water.
22% of adults reported drinking 8 cups of water per day.
35% of adults reported drinking 2-7 cups of water per day.
36% of adults reported drinking 1-3 cups of water per day.
2. Adequate Sleeping Patterns
Your body is more active when you have good sleeping patterns at night. Regarding nutrients, your body desires fewer carbohydrates and sugars to keep moving.
Effectiveness
Some simple life hacks for an enjoyable life:
Turn off the TV and other devices an hour before bedtime.
Make a sleeping routine for yourself.
Have a good night's sleep with the habit of taking a bath, reading a book, or performing yoga.
After 6 p.m., stop consuming caffeine.
Build a fitness plan.
Benefits
Your body will be active during the day if you receive sufficient sleep. This will also help you reduce weight in a better way.
Facts and Stats
Tiredness peaks twice a day: Around 2 pm and 2 am for most people.
Going without sleep will likely make you hungrier as the level of leptin, an appetite-regulating hormone, falls.
In 1942, Americans had 7.9 hours of average hours per night compared to 6.8 hours in 2013, a 13% decrease.
3. Hot Lemon Water
In the mornings, drink a cup of hot lemon water to kick start your digestive system and improve bowel movements. Some experts believe it can even give you a natural energy boost, which could help you lose weight if you drink lemon water instead of high-calorie coffee drinks.
Effectiveness
Lemon juice is high in vitamin C, with one lemon providing about a third of the daily requirement. It's as simple as replacing your higher-calorie beverages with low-calorie lemon water. It can save you anywhere from 200 to 1,000 calories each day.
Benefits
According to research, not getting enough of this vitamin might make it difficult to lose weight and body fat. If you add lemon pulp to your drink, you'll get pectin, a soluble fiber that might make you feel full.
Facts and Stats
A glass of lemon water containing 48gms lemon includes:
10.6 calories
18.6 mg of Vitamin C
9.6 mcg of folate
49.4 mg of potassium
0.038 mg of iron
mg of Vitamin B1
mg of Vitamin B2
0.06 mg of Vitamin B5
4. Control Food Intake
One serving can easily exceed your daily calorie requirements. According to Chef Jamie Oliver, the more food you consume, the more fat is stored in your body, and vice versa.
Effectiveness
How do you keep track of the quantity? Here are some quick guidelines for portioning your food:
Eat well-balanced meals with plenty of vegetables, a few healthy carbs, and lean protein; whole grains and complex carbs are preferable to simple carbs.
Use a kitchen scale to weigh your food to determine how much you're consuming.
If you're eating out, take leftovers home (there's no need to empty that huge platter).
Benefits
It's a convenient idea to keep track of your meals for a week to get a sense of what you're eating and how many calories they contain. You'll be more prepared to manage calorie counting on the move once you know what foods contain. Making your meals allows you to track how much you eat.
Facts and Stats
Dietary intake for adults aged 20 and over (%age kcal)
Mean carbohydrate intake for men: 46.4%
Mean carbohydrate intake for women: 48.2%
Mean protein intake for men: 16.3%
Mean protein intake for women: 15.8%
Mean total fat intake for men: 34.6%
Mean total fat intake for women: 35.1%
Fruits and vegetables are known as convenient sources of weight loss. Here is the state-wise percentage of food and vegetable consumption in the US.
1. Vermont (67.8%)
2. Washington (61.8%)
3. New Mexico (61.1%)
4. Colorado (60.6%)
5. Wyoming (60.3%)
6. Maine (59.9%)
7. Arizona (59.9%)
8. Alaska (59.8%)
5.Have Green Tea
Green tea has been utilized in traditional Chinese and Ayurvedic medicine for centuries to help with digestion, wound healing, heart health, blood sugar stabilization, digestion, and mental performance.
Effectiveness
Green tea includes antioxidants (up to eight times more effective than vitamin C) and other compounds that help reduce lower cholesterol and protects against cancer, heart disease, diabetes, gum disease, and bacterial and viral infections.
Research shows that green tea use can help you burn an extra 75–100 calories daily.
Benefits
Green tea is beneficial for weight loss. It also aids in calming the nervous system by lowering cortisol and epinephrine levels, counteracting the harmful effects of smoking.
Facts and Stats
Green Tea is full of anti-oxidants. It includes:
Epicatechin: (EC)
Epicatechin-3-gallate (ECG)
Epigallocatechin (EGC)
Epigallocatechin-3-gallate (EGCG)
Out of these, EGCG is the most effective one in fighting off diseases and health issues. According to research, the polyphenolic compounds in Green Tea promote thermogenesis and fat oxidation by restricting catechol O-methyl-transferase (COMT).
6. Take Healthy Foods
Establishing a weight-loss goal can be both motivating and scary. It may appear that you must adapt to a completely changing dietary habit overnight. The truth is that a few minor dietary changes can go a long way toward assisting you in losing weight.
Effectiveness
Make quick lunches like wraps or salads in mason jars and bring them to work with you. Prepare your breakfast in the morning and get it from the fridge. Prepare frozen smoothie packets to have breakfast ready in 5 minutes.
Benefits
Eating healthier foods lowers the consumption of highly processed foods, which are low in nutrients, high in empty calories, and raise the risk of diseases.
Facts and Stats
A recent study in the US showed that adults aged 20 and above had the following conditions:
34.2% were overweight
33.8% were obese
5.7% were highly obese
According to the CDC (Centers for Disease Control and Prevention), only 21% of adults consume the recommended amounts of fruits a day.
7. Sugar Intake
Sugar by itself will not prevent you from losing weight or fat. Sugar is glucose, and glucose is our bodies' energy source.
Effectiveness
In your liver and muscles, glucose is stored as glycogen. However, glycogen storage is limited. Once it is reached (by eating more calories than your body requires), any excess glucose is stored as fat.
But it's not just carbohydrates that contribute to these fat deposits; eating more protein and fat can also prevent weight loss and eventually lead to weight gain.
Benefits
Sugary foods and beverages, such as cakes, pastries, and soda, are likely low in nutritional content. Furthermore, they are often poor in soluble fiber, a nutrient that helps in weight loss.
Facts and Stats
Sugar intake is a potent feature in weight loss management. In a recent study in the US, Americans 20 years and above keep their intake of added sugars to less than 10% of their total daily calories.
Avoid the products with these ingredients as much as possible:
Cane sugar
Honey
Brown sugar
High fructose corn syrup
Sucrose
Maple
Dextrose
Molasses
8. Make A Protein Shake
Blending your food might be the best solution if all else fails and you have few alternatives and little time to eat. If you use healthy ingredients, you can make any meal satisfying and nutritious, from smoothies to protein shakes.
Effectiveness
The food contains proteins, and you pack a protein shake, including options like bananas, blueberries, mangos, strawberries, Greek yogurt, chia seeds, leafy greens, and more.
Benefits
You may lower the hunger hormone and increase multiple fullness hormones by substituting carbohydrates and fat with protein. It results in a significant reduction in hunger, which is the primary reason protein helps weight loss. It can help you naturally consume fewer calories.
Facts and Stats
According to research, striving for 30 percent protein in your diet appears to be an efficient way to lose weight. By multiplying your calorie consumption by 0.075, you may get the number of grams. On a 2000-calorie diet, for example, you'd consume 2000 * 0.075 = 150 grams of protein.
9. Intermittent Fasting
Switching between eating times is what intermittent fasting is about. It might help you keep track of your calorie intake, and you don't find yourself snacking all day. Intermittent fasting isn't for everyone; it takes trial and error to figure out what works best for you.
Effectiveness
Fasting can range from 6 to 12 hours of awake time each day, alternating days. Intermittent fasting isn't recommended for everyone, notably nursing mothers, pregnant women, persons with diabetes or trouble controlling insulin levels, and people with eating problems.
Intermittent fasting can be successful for weight loss. In a comprehensive evaluation of 40 research, with an average loss of 7-11 pounds over ten weeks.
Benefits
You will get benefit from fasting from around 7 p.m. to 9:30 a.m. You can start eating later in the day after exercise and burn any stored fat even while working out.
Facts and Stats
Studies show that weight loss of between 3-7% body weight in 8 weeks was achievable through intermittent fasting. This method also helped in reducing fat.
A review of 40 studies showed that intermittent fasting was effective for weight loss, decreasing 7-11 pounds over 2 weeks. There was variability in the studies, ranging in size from 4 to 334 subjects and followed from 2 to 104 weeks.
10. Smaller Plates
People who eat on smaller plates report higher fullness and, as a result, lower caloric intake by using smaller plates may lead to weight loss.
Effectiveness
Smaller plates show that half the plate size resulted in a 30 percent reduction in the amount of food ingested on average. It reduces the diameter by 30 percent plate area and lowers consumption by 30%.
Benefits
Using a smaller plate at mealtime will help you control your portions, minimize calorie consumption, and aid in weight loss. Save money by using a smaller plate. It is simply a sound financial decision. You will eat less if you use a smaller plate for your meals, which will help you save money on food.
Facts and Stats
Larger plates lead to larger food intake. People consume an average of 92% of the total food on the plate. A 2-inch difference in plate diameter, i.e., from 12" to 10" inches, results in 22% fewer calories served. If dinner had 800 calories, a smaller plate would lead to an average-sized adult's weight loss of around 18 lbs. per year.
11. Cater to your Cravings Once in a While
Balance is crucial to living a healthy lifestyle, not only with each meal but with the various nutrients too. We all crave unhealthy foods, no matter how much we love our nutritious diet. Insufficient won't help your cravings go away; it can make them worse. So indulge in that delicious dessert or comfort food you've been craving.
Effectiveness
Choose a timetable for going without a cheat meal that works for you. For some, that could be one day; for others, it could be a month. When you save your unhealthy option for that meal, you'll look forward to indulging and even overeating because it's part of your meal plan.
Benefits
Allow yourself to enjoy this meal. Don't count calories, and don't think you're cheating on your diet – this is an opportunity for you to relax your restraints and, in a controlled manner, indulge once more, which is something those of us who live a healthy lifestyle hardly ever do.
KEY TAKEAWAY!
You may have tried-and-tested weight-loss techniques to assist you in your weight loss journey to get and stay fit. This list is made to guide you into the world of healthy eating. Nothing worthwhile is ever easy, and maintaining a healthy lifestyle is a commitment that requires hard work and devotion. Still, the benefits are well worth the effort.
So, if you feel that your current weight loss regimen is not yielding the desired results, practice these weight loss hacks today and bring that much-needed change in your journey.
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