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Try these 5 Weight Loss Hacks That Will Help You Lose Weight and Keep It Off!

Updated: Apr 2, 2023

Weight loss seems mystical at times. You feel like you are doing everything right and the scale still doesn't move. Sometimes we see the scale creeping back up after losing a few pounds and we get discouraged. These helpful, but simple weight loss hacks can help get you back on track to shedding those pounds.

get to Stepping!

There is a reason you see many weight loss experts recommend walking 10,000 steps per day. The average person does not burn enough calories during their workouts to lose weight. Most of the calories we burn during the day actually occurs outside of our exercise sessions. The challenge is many of our jobs are sedentary and we just don't move enough to burn a substantial amount of calories for weight loss. Did you know taking 10,000 steps per day is equivalent to 5 miles for most people?! You can use your phone, app or other device to track your steps. Challenge a friend to do the same and make it fun! Taking 10,000 step per day will help you burn many more calories each day leading to a calorie deficit and weight loss.

lift heavy

Lifting heavier weights is amazing for boosting your metabolism. Get a minimum of 4 sessions in a week and incorporate movements that will work your upper body, back, lower body and core. How do yo know you are lifting heavy enough? If you can lift a weight 15 times with ease then the weight is too light. Increase the weight and lift it 10 times. If the last 2 reps are challenging then you are lifting heavy enough to make your body burn more calories during your workout and at rest. The long term results are you will build more calorie burning muscle and lose more weight over time.

Time restricted eating

Eating within a window that's more natural to our circadian rhythm helps you better use your food as fuel versus storing it as fat. Try eating a large breakfast 1 to 2 hours after you wake up. Have a substantial and filling lunch 3 to 4 hours later and a smaller dinner before 7pm. Enjoy a handful of nuts, a protein shake or fruit in between your meals as snacks. BONUS: BRING YOUR LUNCH TO WORK. Minimize stress eating, eating fast food and taking in all those extra calories from catered work lunches by bringing your lunch every day and include a healthy snack or small portioned tasty treat you enjoy!

prioritize protein

Protein is filling and is required to rebuild your muscles and recover from your heavy lifting. Therefore prioritizing protein is a great hack for losing weight. Each of the meals mentioned above should include protein. This can include meat, eggs and plant-based options like beans, edamame, lentils, tofu, tempeh, seitan, soy milk and grains. Grill, sauté, broil, bake or air fry them to avoid adding excess oils or sugars to your meals. A good goal can be that 30 to 50% of the portions or calories for each meal should come include quality protein sources.

Get your beauty sleep

Our bodies are very smart and they know when we are stressed. Sleeping less than 7 to 8 hours each night is stressful for our bodies causes a release of stress hormones, cortisol, which not only halt weight loss, but causes weight gain and can make you crave salty, sugary, fatty comfort food. Getting your sleep is the real MVP of weight loss and a hack that not enough people are using in their weight loss arsenal.

So there you have it! Try these 5 weight loss hacks for at least 1 month as monitor your progress with progress pictures, measurements, and weekly weigh ins. Good luck and see you at the gym!

- Coach Nikki <3

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