Weight Loss Hacks

Weight Loss Hacks

I get a lot of people asking for advice on how to lose weight. The first thing we say is to eat in a calorie deficit. Basically, eat less calories than your body needs to function. Unfortunately, most of us don’t know what that really means. We will do a more informative post on that later, but thought we could share a few simple changes that could be implemented right now.

1. Eat Smaller Meals/Choose High Satiety Foods

Reduce each meal size or snack just slightly from what you normally eat. This reduction will add up several calories saved throughout your day. Prior to counting macros, I used the hand measuring tool when creating my plates of food. Use your fist to gauge your carbs and veggies, palm to gauge your protein, and your thumb to measure your fats. So, make each of these portions slightly less. Also, choose your foods wisely. You can eat a giant plate of zoodles for way less calories than a small bowl of pasta noodles.

2. Reduce your Eating Window

Try fasting in the morning until 10:00 or 12:00, then stop eating for the day at 8:00 PM. No, really…..brush your teeth so you don’t eat anything else after 8:00. We often get into bad habits of snacking mindlessly while watching TV at night.

3. Fix Your Sleep Habits

Having a solid sleep schedule is so important. Studies on the importance of sleep have become so popular lately. We are finding that sleep drastically impacts our ability to handle stress, and stress levels correlate with our ability to lose fat. Sleep also aids in recovery from strenuous activity. Try to get to bed earlier. This eliminates x amount of hours that you are awake at night wanting to snack.

4. Replace One Meal with a Big Ass Salad

My first meal of the day is often a giant salad, loaded with protein and veggies. Just be mindful of toppings like cheese, nuts and your dressing. These fats add up fast and are really easy to go overboard on. I love the Greek yogurt dressings form Bolthouse or OPA. These are low in fat/calories, but taste delicious. Or, make your own! Remember, 1 gram of fat is equal to 9 calories, 1 gram of carbs or protein is equal to 4 calories. So, while healthy fats are delicious and good for you, just be mindful as each gram is double the amount of calories than the other macronutrients.

5. Avoid Random Snacking

Here are a few things I do to avoid snacking. First, I will drink something with zero calories. I am not a huge water drinker, but ice water with lemon, carbonated water, or a zero calorie fruity drink will hold me over if I feel hungry between meals. Also, chewing gum really helps. Just chewing tricks my brain and you obviously don’t want to eat food while chewing gum. I do a lot of cooking and meal prep while chewing gum so I don’t taste along the way. Have an afternoon iced coffee. Coffee is a hunger suppressant, and you can make it taste great for minimal calories. Finally, if you absolutely cannot avoid eating something, choose things like carrots, cherry tomatoes, cucumber, sugar snap peas or watermelon to snack on. These are low calorie foods that can make you feel full.

6. Have Scheduled Eating Times

I give myself a daily eating schedule. I eat my first meal at noon, a snack at 3:00, dinner at 6:00, then my dessert around 8:00. I do not eat unless it is during those planned meals. If I get tempted to eat outside of those planned meals, I refer back to tip #5

7. Increase your steps

Aim for 8,000-10,000 steps a day. this is a more reliable way to keep your daily activity consistent. As we reduce calories, our bodies adapt and become more sedentary and we begin to move less. Moving less equals less calories burned. While having a daily step target doesn’t totally fix this problem due to the fact that the movement our bodies are limiting are subconscious (fidgeting, chewing, pacing, etc.), it will keep us at a baseline.

8. Meal Prep

Every week I prep a bunch of protein to have on hand. Just having chicken, pork or cooked shrimp in the fridge to toss on a salad or put in a wrap is a game changer. Keeping things convenient sets you up to make good choices. When we are starving and short on time is when we grab for things that may not be the best for us. We did a great page on meal prepping. Check it out here:

We hope these tips and tricks will help you on your weight loss journey!


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