9 Surprising Weight Loss Hacks You Haven't Tried Yet
- Using smaller plates can help you consume 30% less food than you normally would (1).
- Capsaicin, one of the components in pepper, was linked to abdominal fat loss (3).
- Those who joined a weight loss support group lost more weight than those who didn't (9).
It can be difficult to lose weight, especially after you've tried every diet and exercise program available. The good news is that you probably haven't tried some of the surprising and unusual weight loss hacks that exist. You can lose those troublesome pounds and reach your weight loss objectives more quickly than ever before with the aid of these tricks. These tricks, which range from eating spicy food to getting more sleep, are supported by science and will do wonders for your body. Therefore, buckle up and get ready to learn 9 unexpected weight loss hacks that will improve your life if you're ready to advance your weight loss journey.
The Basics of Weight Loss
It's crucial to comprehend the fundamentals of weight loss before we move on to weight loss hacks. The main goal of weight loss is to create a calorie deficit. This means that in order to lose weight, you must burn more calories than you take in.
Either calorie intake can be decreased or physical activity can be increased to produce a calorie deficit. To get the best results, you should try to reduce your calorie intake while increasing your level of physical activity.
But it's crucial to keep in mind that there isn't a single, effective method for losing weight. One person's solution might not be suitable for another. Finding a weight loss strategy that suits your needs and way of life is crucial.
What to Avoid When Trying to Lose Weight
Let's first talk about some things you should steer clear of when trying to lose weight before we get into the weight loss hacks.
Cutting out entire food groups or drastically reducing calorie intake is one of the biggest errors people make when attempting to lose weight. While this might cause rapid weight loss in the short term, it won't last over the long run.
Another error is putting too much emphasis on exercise as a weight-loss strategy. Exercise can help you burn calories and is beneficial for overall health, but it won't magically make you lose weight.
Finally, it's crucial to stay away from fad diets that guarantee quick and simple weight loss. When you return to your regular eating habits after participating in one of these diets, you may gain weight again.
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Weight loss hacks you haven't tried yet but should
Without further ado, here are 9 weight loss hacks that you may have not given a try yet. These hacks have been proven to be affective in encouraging weight loss in many people. Plus, there are some scientific evidence to back them up.
Hack #1: Practice mindful eating
The practice of mindful eating entails focusing on your food and being fully present while you eat. Avoiding distractions while eating includes putting away your phone, TV, and computer. Since mindful eating encourages you to eat more slowly, pay attention to your hunger cues, and recognize when you're full, it has been proven to aid in weight loss.
Take a few deep breaths before eating as the first step in mindful eating. After that, take your time chewing and enjoy every bite. Be mindful of the way your food feels, tastes, and smells. Take a deep breath and return your attention to your food if you find yourself becoming distracted. You'll not only enjoy your food more if you practice mindful eating, but you'll also be more likely to eat less and lose weight.
Hack #2: Use smaller plates
Did you know that how much food you eat can be influenced by the size of your plate? According to research, using smaller plates can help you consume 30% less food than you normally would (1). This is due to the fact that smaller plates make your portions appear larger, fooling your brain into believing you are eating more than you are.
Change your large dinner plates for smaller ones to test out this hack. Additionally, you can use smaller dishes like bowls. You'll inherently eat less if you do this, which might make it simpler for you to maintain your weight loss objectives.
Hack #3: Eat Spicy Food
Did you know that eating spicy food can aid in weight loss? It is real! A substance called capsaicin, which is found in spicy foods, has been shown to increase metabolism and suppress appetite.
According to one study, people who ate spicy food before a meal had a daily calorie intake difference of 190 less than those who didn't (2). Capsaicin, one of the components in pepper, was linked to abdominal fat loss, according to another study (3).
So, if you're looking for a simple way to support your weight loss efforts, try spicing up your food! To get the advantages of capsaicin, you can add hot sauce, chili peppers, or cayenne pepper to your food.
Hack #4: Drink more water
Water consumption is crucial for good health and can also aid in weight loss. Before meals, drinking water can make you feel fuller and encourage you to eat less, which could eventually result in weight loss. According to one study, those who drank water prior to meals lost 44% more weight than those who didn't (4).
Try sipping a glass of water before each meal to implement this hack. A water bottle that you keep with you all day long and frequently sip from is another option. You'll feel better and be able to lose weight more quickly if you stay hydrated by drinking more water.
Hack #5: Get enough sleep
Although sleep is essential for health, it can also have an impact on your weight. The hormones that control metabolism and appetite can be disturbed by sleep deprivation, which has been linked to weight gain. According to one study, those who slept for less than 5 hours each night had a 30% higher risk of gaining weight than those who slept for 7-8 hours each night (5).
Aim for 7-8 hours of sleep per night to get enough rest. Establish a bedtime routine that aids in your relaxation, like reading a book or taking a warm bath. As the blue light from electronics can interfere with your sleep, avoid using them before bed. You'll not only feel better if you get enough sleep, but you'll also be more likely to succeed in your weight loss objectives.
Hack #6: Eat more fiber
A crucial nutrient that can aid in weight loss is fiber. This is due to the fact that fiber makes you feel satisfied and full, which may cause you to eat fewer calories overall. In fact, one study found that increasing your daily fiber intake to 30 grams can aid in weight loss and blood pressure reduction (6).
Concentrate on including fruits, vegetables, whole grains, and legumes in your diet if you want to eat more fiber. These fiber-rich foods can make you feel satiated and full. If you have trouble getting enough fiber from your diet, you can also try taking a fiber supplement.
Hack #7: Incorporate strength training
Strength training can help you lose weight in addition to cardio exercise, which is crucial. Strength training promotes muscle growth, which boosts metabolism and increases resting energy expenditure. In fact, according to one study, strength training by itself can help us lose 1.4% of our body fat (7).
Try using resistance bands, bodyweight exercises, or weightlifting to add strength training to your routine. For best results, try to perform strength-training exercises two to three times per week.
Hack #8: Try intermittent fasting
Alternating between periods of eating and fasting is a common weight loss strategy known as intermittent fasting. You can do this to lower your daily caloric intake and shed pounds without feeling deprived. The 16/8 method, which entails fasting for 16 hours and eating within an 8-hour window, is one of the most well-known forms of intermittent fasting. Alternatively, you can also try a more extreme approach such as the 3-day fast. However, keep in mind that it is not the best long-term approach to losing weight.
Start by gradually extending your fasts to give intermittent fasting a try. Try skipping breakfast and starting your first meal at lunch, for instance. If it feels more comfortable, you can also try extending your fasting window to 18 or 20 hours. Just remember to drink plenty of water and consume nutrient-dense foods while you are eating.
Hack #9: Find an Accountability Partner
Last but not least, finding an accountability partner can be a useful weight loss tool. Someone who can help you stay motivated and on track with your weight loss goals is an accountability partner.
According to one study, those who had an accountability partner lost more weight and had a better chance of keeping it off than those who didn't (8). According to another study, individuals who joined a weight loss support group lost more weight than those who made independent weight loss attempts (9).
So, if you're having trouble staying motivated while trying to lose weight, consider finding an accountability partner. This might be a friend, a member of your family, or even a support group for dieters. Sharing your development with someone can keep you inspired and on track.
Conclusion
Although losing weight can be difficult, you can accomplish your goals more quickly and simply by using these seven unexpected weight loss hacks. These tricks are supported by science and are certain to do wonders for your body, whether you're using smaller plates, drinking more water, getting enough sleep, eating more fiber, incorporating strength training, or trying intermittent fasting. Give these tips a try and observe the effects for yourself if you're ready to advance your weight loss journey.
Enjoy reading? Check out this related article: 10 Best Free Weight Loss Apps to help You Reach Your Goals
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References
- Use small plates to lose weight: Small plates can help us lose weight when we self-serve. (n.d.). ScienceDaily. https://www.sciencedaily.com/releases/2016/01/160112091636.htm#:~:text=Combining%20all%20the%20studies%20showed
- Yoshioka, M., St-Pierre, S., Drapeau, V., Dionne, I., Doucet, E., Suzuki, M., & Tremblay, A. (1999). Effects of red pepper on appetite and energy intake. The British Journal of Nutrition, 82(2), 115–123. https://pubmed.ncbi.nlm.nih.gov/10743483/
- Snitker, S., Fujishima, Y., Shen, H., Ott, S., Pi-Sunyer, X., Furuhata, Y., Sato, H., & Takahashi, M. (2008). Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. The American Journal of Clinical Nutrition, 89(1), 45–50. https://doi.org/10.3945/ajcn.2008.26561 https://pubmed.ncbi.nlm.nih.gov/19056576/
- Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2009). Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity, 18(2), 300–307. https://doi.org/10.1038/oby.2009.235 https://pubmed.ncbi.nlm.nih.gov/19661958/
- Jean-Louis, G., Williams, N. J., Sarpong, D., Pandey, A., Youngstedt, S., Zizi, F., & Ogedegbe, G. (2014). Associations between inadequate sleep and obesity in the US adult population: analysis of the national health interview survey (1977–2009). BMC Public Health, 14(1). https://doi.org/10.1186/1471-2458-14-290 https://pubmed.ncbi.nlm.nih.gov/24678583/
- https://www.acpjournals.org/doi/10.7326/M14-0611?articleid=2118594
- Strength training can burn fat too, myth-busting study finds. (n.d.). ScienceDaily. https://www.sciencedaily.com/releases/2021/09/210922121905.htm
- The American Journal of Managed Care. (n.d.). AJMC. Retrieved May 5, 2023, from https://www.ajmc.com/publications/issue?year=2020
- Leahey, T. M., Kumar, R., Weinberg, B. M., & Wing, R. R. (2012). Teammates and Social Influence Affect Weight Loss Outcomes in a Team-Based Weight Loss Competition. Obesity, 20(7), 1413–1418. https://doi.org/10.1038/oby.2012.18 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676749/