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05
06
2017

The Top 15 Weight Loss Hacks

On the face of it, losing weight is simple process — eat nutritious foods and perform enough exercise to use the calories you ingest.

Unfortunately, it can be difficult to achieve this balance in a modern world filled with fast food, decadent donuts, and cream-covered coffees!

To help you achieve your weight loss goals, this article will focus on simple weight loss “hacks”.

They are clever techniques that make the process of weight loss easier and increase the speed of your weight loss.

#1 — Use interval training more often

Most people rely on steady-state cardio sessions to lose weight.

Steady-state cardio is when you train at a consistent threshold for long periods.

While this approach is effective, research suggests that interval training is even better for weight loss.

Alternate between low-intensity and high-intensity actions to build muscle, kick start your metabolism, and burn a lot of fat.

Another benefit of using high intensity intervals is that your workouts are shorter — leaving more time for friends and family.

#2 — Audit your diet

It often helps to take a closer look at your diet and identify any problem areas.

You might be burning 600 calories with a tough bike session every weekday, but then treating yourself to 300 calories of french fries afterwards!

Try to spot any bad habits that seem to recur on a regular basis — they are probably the reason why you are struggling to lose weight.

#3 — Use full body workouts

While walking, riding and running can be very effective at burning calories, full body workouts are even better.

Because you are using more muscle groups, you will burn more calories.

Incorporate some rowing, Crossfit or swimming into your workout regime.

#4 — Eat a nutritious and filling breakfast

Some research papers indicate that eating a nutritious breakfast is very important if you want to lose weight.

Having a nutritious breakfast means you will be more sated throughout the day and will avoid high caloric foods like donuts, potato chips, and cakes.

Eat a breakfast consisting of whole grains, vegetables, fruits, and eggs.

#7 — Be clever about carbohydrates

Carbohydrates have received a lot of bad press in recent years, but they are essential for providing your body with energy.

The trick is to align your carbohydrate consumption with your physical activity.

On days where you have performed a large workout, feel free to eat servings of pasta, potatoes, and rice.

They will help you replenish your glycogen stores (your internal energy stores).

On days where you have not worked out, limit your intake of carbohydrates.

#8 — Avoid sedentary activities

Remaining sedentary for long periods can be quite damaging to your health.

Sitting for long periods is linked to a variety of illnesses including cardiovascular disease, diabetes Type 2, metabolic syndrome and cancer.

It also plays a significant role in weight gain.

To make matters worse — your 1 hour workout at the end of the day won’t make up for the 8 hours you spent sitting down.

Find ways to move more throughout the day and consider using a standing desk.

#9 — Switch from coffee to green tea

While consuming a moderate amount of coffee may have some positive affects on your health, most people drink it with milk, sugar, and other additives.

Consider cutting down on your sugary coffee intake and drink more green tea instead.

Green tea is packed with anti-oxidants and can increase your metabolism.

#10 — Plan your meals

The best way to keep your diet on track is to plan ahead.

Use a meal planner to organise what you are eating each day for the next week.

You can even cook a lot of your meals in advance, making big batches on a Sunday that will feed you for the entire week.

This approach keeps your diet on track and can even save you money!

#11 — Drink more water

Ideally, you should be drinking at least 2 litres of water per day.

You may have to increase your water intake even more if you are performing high-intensity workouts or living in a very warm environment.

In addition to helping your body function, drinking water will boost your metabolism and reduce your appetite.

#12 — Track your food intake, exercise and weight

It can sometimes be difficult to stay motivated when losing weight.

You might have a bad day where you eat too much and feel like you are going nowhere.

That is why it is worth tracking your progress.

There are many tools available for tracking your physical activity, food intake, and weight.

By tracking all of this information, you will know exactly how well you are traveling on your weight loss journey, which is an excellent source of motivation.

#13 — Get your exercise done early

This might be a difficult weight loss hack for night owls!

You are more likely to complete your daily workout if you get it done first thing in the morning.

It’s a great way to start the day and you will feel great about yourself all day long!

#14 — Eat whole foods

The simpler a food is, the healthier it is.

Eating an apple is better than eating an apple-based yoghurt product with 10 additives.

Avoid any products that have a long list of ingredients and opt for wholesome foods that are healthier and more satisfying to eat.

#15 — Be mindful when you eat

Most people eat their meals in front of a television or while they are using their computer.

Unfortunately, they often overeat because they are not paying attention to their body.

They don’t realise their stomach is full and end up eating large amounts of food in a short period.

Avoid this by savouring your food and eating slowing.

Enjoy each bite, take your time and chew your food well.

We hope you enjoyed reading The Top 15 Weight Loss Hacks.

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author: Trevor McClintock

Trevor McClintock is one of London's most exciting personal trainers. Combining over 25 years of experience in the fitness sector with exceptional industry knowledge, Trevor is able to offer unequalled fitness services, including online coaching, bespoke plans and one-on-one sessions. Contact Trevor today and start your journey to becoming the very best version of yourself.