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If you’re someone who has tried every fad diet and “life hack” out there to shed those stubborn pounds. Well, let us save you some time and frustration. A lot of the health tips and tricks you see online are nothing but snake oil. However, we’ve done the research and separated fact from fiction to bring you 10 legit health hacks that can actually move the needle on the scale.
From simple hydration tips to sneaky ways to curb cravings, these science-backed strategies are a total game-changer. And the best part? They’re stuff you can easily implement into your daily routine without going full-blown militant. No starvation diets or grueling workouts are required! Intrigued? Keep reading to get the inside scoop on the top 10 health hacks to lose weight!
We’ve heard so many health advices, most of them unsolicited, that we now no longer know which are the genuine ones. Here, we bring to you 10 popular health hacks that actually work and help you lose weight!
12 Weight Loss Tips That Give You Results
1. Drink water before your meals
We all know the importance of staying hydrated. But did you know that drinking 1-2 glasses of water before your main meals makes you eat fewer calories, thus aiding weight loss? According to the NIH’s PubMed website, consuming before meals promotes water thermogenesis, which aids in weight loss.
2. Be strict with yourself when it comes to sugar
Cutting down on sugar consumption is the best thing you can do for yourself. Your body will thank you for it! This will also keep you away from problems like obesity, Type 2 diabetes, heart disease etc. While you’re at it, say no to soda and fruit juices, as they contain added sugars, too! According to research published on the National Library of Medicine website, the consumption of sugar-sweetened beverages is the top contributor to weight gain in adults in America.
Moreover, in this research, it was revealed that women who cosume multiple sugar drinks over time have a much higher chance of having type 2 diabetes than those who don’t. Results of another NIH study found that having high-sugar food and drinks also enhances the risk of cardiovascular ailments.
3. Pay attention to the food while eating
In a world of Netflix and smartphones, it’s easy to be distracted. However, suppose you can keep yourself away from those distractions and fully focus on what you are eating during meal times. In that case, you will find yourself eating mindfully, properly chewing the food and improving digestion. And as a bonus, you also end up keeping a check on your portion sizes.
4. Get enough sleep
Lack of proper sleep is a major contributor to weight gain. According to a 2018 study conducted by the BMJ medical journal, sleep deprivation and an irregular sleep cycle are highly associated with weight gain. When you’re sleep deprived, your body produces more ghrelin (the “hunger hormone”) and less leptin (the “fullness hormone”). This dysregulation increases cravings for calorie-dense foods and makes you feel less satisfied after eating.
Aim for 7-9 hours per night to keep hunger hormones balanced and avoid overeating. Sleep also gives your body the rest it needs to regulate fat-burning metabolism optimally.
5. Take a walk every hour
Alternating between our desk jobs during the week and being a couch potato on the weekends, it is easy to slide into a sedentary lifestyle without even realising it. Force yourself to get up every hour and take a short stroll. You can set up hourly reminders on your phone till you get used to this habit.
6. Break away from refined carbs
Move away from refined carbs such as bread and pasta, as they are made after removing all the good fibre present in the grains. According to the research published on the PubMed website, consuming high GI foods like refined carbs increases cravings and hunger in the body, leading to overeating and consuming unhealthy calories, contributing to weight gain. Instead, switch to unprocessed, whole grains that have their nutritional composition intact.
Read More: Best Indian Diet Plan Chart for Weight Loss
7. Eat in small plates
You may not believe it when we say it, but switching over to smaller plates can have a significant impact on your food consumption habits. Instead of consuming more calories in the hope of burning them later. Why not limit consumption by reducing portion sizes?
Eating on small plates subconsciously signals your brain that you are having a full plate serving. This is also a trick used by restaurants offering you unlimited meal buffets to trick you into eating less.
8. Eat more fruits and vegetables
You must have heard this a million times before, but it works. Fruits and vegetables contain fewer calories but more fibre and water. Their high water content keeps you full for a long time.
According to research published on the PubMed website, consuming fruits and veggies has helped decrease the adiposity of overweight individuals. Moreover, the study also found that the consumption of fruits and veggies delayed weight loss in adults.
9. Choose eating healthy instead of dieting
It’s easy to fall into the trap of diets. While you may succeed in following a certain kind of diet, what usually happens is after a month or two, once you’re satisfied with the diet-induced weight loss, you resume your original food habits. This leads to weight gain, rendering your diet futile. Instead of going after short-term strict diets, follow the life-long habit of eating healthy all the time.
10. No matter the gender, you must lift weights
There has long been an argument that lifting weights makes one bulkier. Therefore, women were advised not to lift weights to prevent muscular arms and legs.
However, it’s all a myth. Lifting weights makes you stronger and helps you burn fat around your muscles, resulting in a toned body. They also improve metabolism, further aiding weight loss. Moreover, studies conducted by the American Diabetes Association(ADA) show lifting weights has been clinically proven to reduce body weight within months of consistently performing it.
11. Eat more protein
Protein is the most satiating macronutrient. Foods high in protein require more energy to digest and metabolize, which means you burn slightly more calories processing them. Protein also helps prevent muscle loss when in a calorie deficit for weight loss.
According to the Healthline website, a year-long study found that individuals consuming a high protein calorie-restrictive diet reduce 53% of body fat compared to those consuming less protein.
A protein-rich diet can rev up your metabolism by preserving metabolically active muscle mass. Good protein sources include lean meats, eggs, legumes, dairy, and protein powder supplements.
12. Use intermittent fasting
This hack involves cycling between periods of fasting and eating on a regular schedule. Popular regimens include 16:8 (fasting for 16 hours, eating within an 8-hour window) or 24-hour fasts 1-2 times per week. Fasting may increase fat burning while preserving muscle mass. It also gives your digestive system a break from processing food constantly.
Some find intermittent fasting suppresses appetite and makes calorie control easier. Studies, like the ones published by the National Institute of Health website, show that fasting greatly helps boost weight loss. However, it’s important to eat enough protein and nutrients during eating periods.
Read More: 7 Best Foods That Burn Fat & Help You Lose Weight
FAQ’s(Frequently Asked Questions)
There are two main steps for weight loss: eating healthy and within limits and following a workout schedule. Eat foods rich in protein and dietary fiber and practice calorie counting. If you want to lose weight, eat fewer calories and burn them more through exercise.
Follow the following tips that will definitely help you lose weight:
Eat less carbs
Practice calorie counting
Do a mix of cardio and weight training
Eat more protein
Completely avoid processed and fried foods
Read the labels of the foods you choose to consume
Completely stop binge eating
The most powerful things for weight loss are determination and strong willpower. Everybody has a different rate of metabolism, so it may initially happen that your weight loss efforts do not bring that much results. You’ll have to stick by it, keep following it, eat healthy, and work hard, and within some time, you’ll surely get the results.
Disclaimer
This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.
