Stop searching for quick fixes, miracle diets, and battling to lose weight. Be healthy, do the right things consistently and you will achieve your goals. Our 23 weight loss hacks will provide long-lasting results and should be used alongside an active lifestyle.
23 Ultimate Weight Loss Hacks
Eat more protein
Not only does incorporating more protein in your diet benefit your gains, but studies also show it helps you feel fuller for longer – with less food. This is partly because protein reduces your level of the hunger hormone ghrelin. Try adding a palm-full of protein to each meal, be that chicken, fish, pulses or meat replacements.
Find the right gym
The hunt for the right gym is not dissimilar to the search for a good pair of jeans. You can’t really describe what makes it the right fit, but you sure as hell know when you’ve found it. Here at Gymfluencers, we want to make that process as easy as possible. That’s why we offer free gym day passes to a host of Fitness First facilities and tons of other great options like F45 and a host of independent gyms.
Get yourself an online coach
Motivation is a funny old thing. Sometimes you arrive at the gym pumped up and ready to tear up your workout, and others you gingerly limp to the finish line. A lack of knowledge can also be another stumbling block to shredding the pounds. Both of those issues can be solved by investing in an online trainer. If you’ve been desperately Googling “fitness coach near me”, stop the search! At Gymfluencers, we’ve scoured the net for simply the best fitness coaches. Our team personally vet each fitness coach to make sure they’re qualified and experienced. Find your dream Online Coach Here.
Calculate Your Macros
For those of you guessing your daily intake, stop. Just stop. If you think your diet is clean yet can’t work out why the scales aren’t budging then use our free handy macro calculator. You can use this tool to work out everything from BMI to meal plans, making you the master of your own nutrition. You can use Gymfluencers free Macro Calculator Here.
Track your calories
There’s no point working out your macros if you aren’t tracking your calories. Just like guestimating your daily targets, roughly following what you eat leaves too much margin for error and ultimately slows progress. Trust me, you’d be surprised at the number of hidden calories in ingredients and topping you wouldn’t even think to tally up. Apps like MyFitnessPal are a super easy way to simplify this step.
Stock healthy snacks
If you buy yourself crisps and biscuits it’s inevitable you’ll succumb to temptation as soon as hunger strikes – which is likely to be quite often now the temperature has started to plummet. Instead, pack your cupboards and drawers at work with healthy alternatives such as fruit, nuts, low-fat yoghurts and rice cakes.
Ditch the added sugar
The main reason snacking can so often be the enemy of progress is that it usually involves lots of sugar. Much of the sugar we consume comes from fructose, which the liver breaks down and turns into fat. As you can imagine, this can easily lead to weight gain.
Be reasonable with yourself
While it’s important that you clean up your diet, waking up one day and taking on some new and extreme military-grade regime will only lead to failure. Set achievable targets and try to accomplish little wins each day like swapping the sugar in your coffee for sweetener. Trust me, they’ll all add up and will feel much more sustainable.
Drink black coffee
On the subject of coffee, studies have shown that taking it black can improve the body’s metabolism of carbohydrates and fat. Plus, leaving out the milk and sugar saves extra calories.
Leave the processed food on the shelves
Processed food and ready meals are often packed with sodium, saturated fat, calories and sugar, and are far less beneficial than whole foods. Don’t fill yourself up on empty calories that will only leave you feeling hungry again before your next meal. Fuel your body properly.
Stay hydrated
The benefits of drinking water are near endless. After all, it’s the lifeblood of almost every living thing on earth. Aside from containing no calories, drinking water throughout the day can also up your metabolism. What’s more, staying hydrated keeps you feeling full and can encourage you to plate up less at dinner.
Choose your drinks wisely
You may not consider fizzy drinks as bad because, well, they aren’t food. But as I said earlier, bear in mind all that unnecessary sugar will simply be turned to fat if it isn’t burned off. If you really can’t settle for a simple glass of water then try healthy alternatives like flavoured tea or even adding a slice of fruit to sparkling water.
Cut the booze
We all like a drink, but alcohol is crammed full of pointless calories that go straight to our gut. If you really want a sobering experience then count up how many calories you’re necking in a standard session – it’ll make for uncomfortable viewing. But life is all about balance, and if you enjoy the social aspect of alcohol you don’t have to completely stop. Drink in moderation and try and stick to more calorie-friendly options like gin and slimline tonic.
Get active
Exercising and working out are vital for weight loss, especially if you drive to work and are trapped at your desk for 9 hours a day. High-intensity interval training, or HIIT as you probably know it, is a great way to start sculpting your body.
Get some good quality shuteye
Getting a good quality night’s sleep is hugely important to weight loss. Studies have shown losing sleep while dieting can encourage overeating and slow progress. Turn off Netflix, that next episode will keep until tomorrow!
Portion control
While you don’t need to get too clinical with your approach to food, start checking serving suggestions and exercise good portion control. If you cook in bulk with tomorrow’s lunch in mind box it up straight away so you can’t keep dipping back into the pot for extras.
Avoid refined carbs
Making simple changes like switching white bread for brown and normal pasta for whole wheat can go a long way. Why? Foods with a high glycemic index, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Whole grains are a slow-releasing source of energy and also keep you fuller for longer.
Use smaller plates
This may sound mad, but research has shown that using a larger plate encourages you to pile on more food. That’s because the comparative size tricks your mind into thinking you haven’t dished yourself up a ‘proper’ portion.
Get a gym buddy or book a class
It’s a lot harder to make excuses to yourself than it is to miss a group class or let a friend down. Making a commitment to something or someone can prove the extra motivation you need to start regularly exercising or hitting the gym.
Eat your vegetables
People often tell you that you have to eat less while dieting. However, if you pick low-calorie, nutritionally rich foods like vegetables you can still enjoy big plates without the guilt. If you find vegetables bland, try either roasting them or sticking them in the air fryer with a bit of seasoning – it makes the world of difference.
Brushing your teeth or using mouthwash between meals
Brushing your gnashers or using mouthwash between meals can reduce the urge to snack significantly. Not to mention the improved dental hygiene. While you won’t want to ruin the fresh feeling in your mouth, any treats will also taste rank.
Get yourself an air fryer
Not only do air fryers require little to no oil, but they also give you the crispiness that you crave from fried food for a fraction of the calories. Believe the hype!
Consume whey protein
Whey protein is a quality, low-calorie protein source that can help you build lean muscle while shredding fat. According to Healthline, studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss of about 8 pounds (3.5 kg).
