Are you looking for effective and easy weight loss hacks? Look no further! In this article, I will explore 25 proven tactics that can help you achieve your weight loss goals effortlessly.
According to Harvard Health, over 160 million Americans are on a diet at any given time. (Crazy, right?) Since three-quarters of the country struggles with weight gain or obesity, there are lots of businesses and personalities pushing strict or unhealthy programs to lose weight.
But I'm not a fan of overly strict rules. I believe in the basics!
Luckily, there are some simple weight loss hacks (no fad diets included) that you can try at home, at the office, or out on the town that can help lead to a healthier you.
Before you read my 25 sneaky weight loss tips, it’s important to keep the following guidelines in mind:
Here are my favorite weight loss hacks to help prevent overeating, limit carbs, stick to healthier food and eating habits, and combat unwanted weight gain.
Reminder: The tips below are for educational purposes only and should not replace professional medical advice or treatment. If you have any concerns or questions about your health, always consult your doctor!
- Eat by a window
A study published in the Journal of Marketing Research found that eating under dimmed lights makes you more likely to choose less healthy food options. In contrast, a brighter dining environment can lead you to choose more health-conscious foods. Try sitting by the window or in a room with brighter lighting.
- Put high-fat foods in hard-to-find places
If you keep unhealthy snacks in your home, make them hard to reach! Use the top shelves of your cabinets or very low shelves behind heavy pots.
- Choose meal companions carefully
According to research, you’re likely to make food choices based on the behavior of those you’re dining with. So, make sure you’re all on the same page about what to order to help you stick with healthy eating.
- Walk during your work day
Sitting all day makes you stiff and doesn’t help with weight loss. Try using a walking pad to burn extra calories during the work day instead.
- Eliminate economy-sized packages
When you grab food from huge boxes, you’re more likely to over-serve yourself. Portion out your amount and put the rest away.
- Get sneaky with labels
Label your favorite food packages with the correct portion size of that snack and the amount of exercise needed to burn it off. It might make you less likely to overindulge.
- Learn to pour perfect portions
Use a measuring cup to pour a proper serving size before pouring the wine into your glass. After a few times, you’ll know exactly how much to pour.
- Clean out your fridge
A clean refrigerator can showcase your healthy foods, making diet-friendly eating a little easier. Put single-serving containers of Greek yogurt, low-fat dairy products, and chopped veggies on the front shelves so you can see them right away while browsing.
- Use photo apps as a food diary
Keep a food diary to hold yourself accountable and to promote diet-friendly choices. Check out a popular app, MyFitnessPal, or use an old-fashioned notebook.
- Avoid processed foods as much as possible
Try to start following the idea of eating real whole foods, whole grains, plants, and metabolism-boosting foods. Remember, real food often doesn’t have a label because there is nothing added to it!
- De-clutter your countertops
A cluttered kitchen can cause you to overeat. Clear off your countertops to give yourself the space you need to prepare healthy meals.
- Eat before you shop
Never go to the grocery store hungry. You’re more likely to choose health-focused foods if you roam the aisles with a full belly.
- Enjoy a post-meal mint
Chew gum after dinner or brush your teeth to derail post-meal snacking. Try drinking a cup of mint tea to calm your mind and taste buds.
- Unplug to practice mindful eating
Avoid distractions at mealtime. Turn off the television and walk away from your computer when you eat to avoid mindless eating practices that often lead to overeating.
- Choose a single indulgence
Have a low-calorie cocktail or dessert at special dinners. But remember, moderation is key.
- Pack lunch after dinner
Prepare tomorrow’s lunch after dinner tonight, when your belly is full. You’re likely to pack a smaller meal with fewer calories.
- Wear a waistband
Wear something that has a fitted waistband. It will help you feel when you’ve had enough to eat.
- Drink water with meals and eat slowly
Skip sodas, juices, and even wine with most meals. Drink a glass of water instead! The swap will help you focus on and enjoy the satisfying flavors of the food on your plate, and you’ll cut calories at the same time. Also, try to chew your food slowly. The slower you eat, the better chance your stomach has to catch up with your brain and tell you that you’re full.
- Delegate dishes for diet success
Don’t linger in the kitchen after your meal is over. Instead, go for a walk, and if possible, have someone else do the dishes!
- Shop the perimeter of the grocery store
Shop where fresh foods like fruits, vegetables, dairy, meat, and fish are located. Save the center aisles for last (or not at all), since that’s where the processed foods are shelved.
- Fill up on fiber at lunchtime
Include fiber-rich foods in your lunch to help you get through those late-afternoon cravings that can undo your diet.
- Start your day with water
Drink at least 12-16 ounces of water before you drink your coffee or eat breakfast. Even better? Add some lemon!
- Split your meal into courses
Dine like you’re at a restaurant even when you’re at home. Serve your salad on a small plate and enjoy your entrée on a separate plate. When you take more time to eat, you eat less and feel more satisfied.
- Choose smaller, brighter plates
Grab smaller plates with bright, contrasting colors to help prevent overeating and keep your portion sizes in check.
- Give yourself credit
Acknowledge at least one success per day and write it down or say it out loud. It’ll boost your motivation, commitment, and chances of success during your weight loss journey.
These 25 sneaky weight loss hacks can significantly contribute to your fitness journey. By implementing these tactics, you can achieve your weight loss goals while enjoying a healthier and happier lifestyle.
Remember to consult with a healthcare professional before making any significant changes to your diet or exercise routine.
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