Weight Loss Hacks that Actually Help You Lose Weight Faster!
Losing weight is challenging for nearly everyone, even professional athletes like myself.
Throughout my career, I’ve often had to put extra effort into improving my body composition to stay at peak performance, and these weight loss hacks have been valuable tools for making that process more manageable and effective.
While the fundamental principle of weight loss—calories in versus calories out—remains unchanged, optimizing your body composition and losing weight as efficiently as possible involves much more than basic math.
That’s where my proven weight loss hacks come into play, helping you cut through the noise and focus on strategies that truly work.
Whether you’re gearing up to tackle your New Year’s resolution or committing to achieving your dream aesthetic body today, these actionable weight loss tips can help you simplify the process, accelerate results, and maintain your progress long-term.
What Are Weight Loss Hacks?
Weight loss hacks are simple, actionable strategies designed to make losing weight easier and more effective. Unlike complicated diets or extreme workout routines, these hacks focus on small, sustainable changes that can be seamlessly integrated into your daily life.
They often address common obstacles to weight loss, such as managing hunger, boosting metabolism, or staying consistent with healthy habits.
By tackling these challenges in smart and efficient ways, weight loss hacks can help you shed pounds faster, improve your body composition, and maintain long-term results.
For example, drinking water before meals to curb appetite, incorporating protein-rich foods to stay fuller longer, or setting realistic SMART fitness goals are all practical hacks that deliver real results.
These strategies don’t replace the core principle of creating a calorie deficit, but they make the process more manageable and enjoyable, increasing your chances of success.
Whether you’re just starting your weight loss journey or looking to break through a plateau, effective hacks can be powerful tools to help you stay motivated and on track.
Is It Safe to Use Weight Loss Hacks?
Using weight loss hacks can be safe and highly beneficial when approached with the right mindset and a focus on evidence-based strategies.
Hacks are typically small, practical adjustments to your routine, like drinking more water, eating nutrient-dense foods, or incorporating more movement into your day, all of which support healthy weight loss.
However, not all weight loss hacks are created equal.
Some trendy or extreme hacks—like skipping meals or relying solely on supplements—can do more harm than good, leading to nutrient deficiencies, slowed metabolism, or unsustainable habits.
It’s essential to prioritize hacks that align with proven principles of health, such as maintaining a calorie deficit while eating a balanced diet and staying active.
For optimal safety, consider these tips:
- Consult a Professional: If you’re unsure about a hack, speak with a registered dietitian or healthcare provider to ensure it’s safe for your specific needs.
- Avoid Extremes: Hacks that promise rapid weight loss with minimal effort often come with risks. Focus on sustainable changes.
- Listen to Your Body: Pay attention to how your body responds to new strategies. If something feels wrong, adjust or discontinue it.
When used thoughtfully, weight loss hacks can enhance your journey, helping you achieve your goals more efficiently while supporting your overall health and well-being.
How Fast Should You Lose Weight?
Before using any of these weight loss hacks, you must have a fundamental understanding of how to lose weight properly.
First, don’t aim for too rapid weight loss. That is unhealthy, and it is not sustainable.
For most people, I suggest setting a goal of losing 2 pounds per week. Losing 2 pounds a week is a sustainable goal that can help people lose weight and become healthier without promoting an unhealthy lifestyle.
Additionally, losing weight too quickly can promote metabolic adaptations to weight loss, making long-term weight loss more difficult.
You can’t get a bikini body in 1 week, and you can’t lose 20 pounds in 2 weeks, but you can use healthy weight loss hacks daily to lose weight more efficiently and effectively!
Here are the best weight loss hacks that actually work based on my experiences and tons of scientific research:
The Best Hacks for Weight Loss
Achieving your weight loss goals doesn’t have to feel overwhelming. By incorporating practical, science-backed strategies, you can make the process more efficient and enjoyable.
These weight loss hacks are designed to address common challenges, like controlling cravings, staying consistent with your routine, and maximizing the effectiveness of your efforts.
As someone who has spent years refining my own body composition, I’ve discovered that the right hacks can make all the difference.
Whether you’re looking to jumpstart your journey or break through a plateau, these tips can help you shed weight, improve your overall health, and create sustainable habits that last a lifetime.
Diet Hacks to Lose Weight Fast
These hacks to lose weight fast concern changing your dietary habits or including certain foods or drinks in your diet:
1.) Eat Smaller Portions
One of the many new fads in weight loss is to eat “6 small meals per day,” but this does not necessarily make sense. However, beginning to eat smaller plates and smaller portions habitually makes perfect sense.
Learning to eat smaller portions can ingrain the concept of consuming fewer calories per day in your mind and will help you achieve more fat loss than you could ever have expected.
This might mean that at first, you are eating 5-6 smaller meals per day, but eventually, you will learn proper portion and calorie control based on your own nutritional needs.
Eating smaller meals is a guide and will help you become more in tune with your body.
In fact, I am not suggesting you eat 5 or 6 meals a day at all! At certain points in time, I will even eat one (extremely large) meal per day, and that’s it!
Research shows that eating more meals is actually worse for your blood sugar and insulin sensitivity.
The concept is to begin by eating smaller meals as often as you need to feel satiated, but slowly condense those nutritional needs into fewer meals as you understand your body more.
Over time, you will begin to eat with the frequency that is best for your blood sugar and insulin response, and you will also understand your caloric needs for the day.
2.) Consume More Organic Food
I consider eating more organic food one of the most efficient and effective weight loss hacks because research supports the role of consuming organic food in preventing obesity, as organic food contains more nutrients and often contains fewer calories.
Research indicates that organic crops contain significantly more vitamin C, iron, magnesium, and phosphorus and considerably fewer nitrates and heavy metals than conventional crops, which all play a crucial role in keeping your body functioning as well as possible.
There are a variety of vitamin and mineral deficiencies that are positively correlated with weight gain or obesity, and consuming organic food that is higher in a variety of vitamins and minerals will help reduce these vitamin and mineral deficiencies and help you lose weight more effectively.
3.) Stop Drinking Sugar-Sweetened Beverages
The research is clear, sugar-sweetened beverages (SSBs) are one of the largest contributors to weight gain and one of the easiest things to eliminate for better health.
Simply cutting them out of your diet is a highly effective weight loss hack that can immediately reduce your daily calorie intake.
SSBs, such as soda, sugary sports drinks, and artificial juices, are the leading source of added sugar in the diet, which has been linked to numerous health issues, including obesity, type 2 diabetes, and heart disease.
Surprisingly, even seemingly healthy options like fruit juice can contain as much sugar as soda, making them a hidden source of excess calories.
For those who need a little flavor or electrolyte boost, healthier alternatives like Prime Hydration and Gatorade Fit provide a low-calorie, low-sugar way to stay hydrated.
These options are particularly useful for individuals who are active and require additional electrolytes without the sugar crash associated with traditional sports drinks.
Advocating for measures like a soda tax in the United States could also help limit the consumption of these beverages and promote healthier choices nationwide.
By swapping out sugar-laden drinks for water or healthier alternatives, you can take a significant step toward achieving your weight loss and overall health goals.
4.) Add Apple Cider Vinegar to Your Diet
Drinking apple cider vinegar daily is a simple weight loss hack.
The main benefit of drinking ACV for weight loss is improving your digestive system and the gut microbiome.
Although many people recommend combining ACV and garcinia cambogia for weight loss, I generally recommend using ACV alone because there are too many health risks in taking garcinia supplements.
Overall, this will increase your basal metabolic rate, improve your insulin sensitivity, and make it easier to lose weight.
A study produced in the journal Pharmaceutical Sciences, demonstrated that apple cider vinegar was not effective after three days of the start of its administration.
However, on day 7, it reduced blood glucose levels significantly, which was maintained on days 14 and 21.
One word of caution about ACV use- don’t use this product if you have sensitive teeth.
Also, always wash the ACV from your teeth with water or by brushing your teeth soon after.
If you want to try apple cider vinegar to help you lose weight, my favorite brand is Braggs Apple Cider Vinegar:
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
A helpful way to consume it is by combining ACV and turmeric for weight loss since turmeric can help reduce inflammation and promote weight loss.
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
5.) Drink 1-2 Cups of Green Tea
Drinking green tea for weight loss is one of the best choices you can make.!
Green tea contains Epigallocatechin Gallate, a catechin that increases thermogenesis, which makes it perfect as a weight loss hack (Shixian et al., 2007).
One of my favorite tricks, whenever I want to lose a few pounds quickly, is to drink green tea before workouts because green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG (triglycerides).
There are a lot of effective green tea options on the market, but if you are new to drinking green tea, a good option to start with is VAHDAM Organic Green Tea:
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
6.) Switch to Black Coffee or Espresso
Drinking espresso or black coffee without sugar or milk is a simple and easy weight loss hack.
Drinking coffee is healthy for weight loss for numerous reasons, including increasing satiety and stimulating fat oxidization.
Additionally, drinking coffee has been linked to maintaining weight loss.
However, adding milk, sugar and other ingredients to your coffee can add unnecessary calories to your diet and promote weight gain.
Instead, I suggest you drink black coffee or espresso or check out my list of healthiest sugar alternatives for coffee.
You can use that list to find low-calorie and healthier alternatives to milk and sugar, such as cinnamon in your coffee, for weight loss.
There are also differences between coffee brands, and in my opinion, Four Sigmatic Happy Gut is the best coffee for weight loss because it contains additional probiotics and adaptogens that support gut health and metabolism.
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
7.) Try Ooolong Tea for Weight Loss
Although coffee and green tea are great weight loss hacks, oolong tea might even more effective!
Oolong tea has been repeatedly proven to be an excellent weight loss hack that actually works.
According to a study published in the Chinese Journal of Integrative Medicine, oolong tea can decrease body fat content and reduce body weight by improving lipid metabolism.
Oolong tea contains more caffeine than green tea but less caffeine than coffee.
If you’d like to give it a try, I believe the first oolong tea for weight loss you should try is Vahdam Oolong Tea:
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
8.) Try L Carnitine Supplements for Weight Loss
L-carnitine is one of the most well-known weight loss supplements and is definitely one of the best weight loss hacks!
Acetyl L-carnitine is the scientific name of the most common form of l-carnitine used for dietary supplements.
Although the research studies on L-carnitine as a weight-loss hack are conflicted, certain studies have proven the beneficial effects of L-Carnitine for weight loss.
According to a study produced in Obesity Treatment/Etiology and Pathophysiology, subjects who received carnitine lost significantly more weight and showed a decreased body mass index compared with the control group.
For most people, using 500 mg or 1 gram of L-carnitine before workouts can produce the results you are looking for.
If you want to try L-carnitine for yourself, I believe the best L-Carnitine supplement is Dr Martin’s Nutrition L-Carnitine:
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
9.) Try CLA Supplements for Weight Loss
CLA (Conjugated Linoleic Acid) is a fatty acid found in beef and dairy that has been studied for years as one of the best weight loss hacks, and research has indicated it is a healthy aid for promoting weight loss!
Taking a CLA supplement is also one of the best ways to lose weight overnight, as research has indicated CLA supplements help to raise energy expenditure while sleeping.
A study published in The American Journal of Clinical Nutrition noted that mixed isomer CLA supplementation, but not placebo, positively altered fat oxidation and energy expenditure during sleep.
I think the best CLA supplement is Sports Research Max Potency CLA:
10.) Use Black Seed Oil for Weight Loss
Black Seed Oil is a healthy weight loss hack that can improve your health and help you lose weight more effectively.
Using black seed oil for weight loss seems to be particularly effective for overweight or obese people, as a study published in Complementary Therapies in Medicine, found a significant effect of black seed oil supplementation on Body Weight and Body Mass Index in adults.
My favorite black seed oil is Kiva Organic Black Seed Oil:
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
11.) Use Turmeric Supplements for Weight Loss
Turmeric is well-known for reducing joint pain and promoting overall health, but you can use turmeric for weight loss as well!
There is limited evidence to suggest that turmeric supplements may be helpful for weight loss, as some studies have found that turmeric may help reduce body weight and waist circumference.
However, turmeric supplements are a good weight loss hack to try because turmeric supplements can reduce joint pain and improve your overall health in other ways.
12.) Try Celsius Drinks for Weight Loss
Adding Celsius Energy Drinks to your weight loss plan can be a game-changer. This popular beverage combines natural ingredients with a science-backed formula designed to boost metabolism, improve energy, and enhance fat burning.
For anyone trying to lose weight, especially if you’re incorporating exercise into your routine, Celsius is a convenient and effective option to help you reach your goals.
Celsius drinks can help you burn fat and lose weight because they have thermogenic properties, which increase your body’s calorie-burning efficiency.
Key ingredients like green tea extract, guarana, and caffeine help suppress appetite, promote fat oxidation, and provide a natural energy boost without the crash associated with sugary energy drinks.
This makes Celsius a fantastic pre-workout beverage or an alternative to sugary sodas and juices that can sabotage your calorie deficit.
- One of the biggest advantages of Celsius is its zero-sugar formula, making it ideal for those who want a flavorful drink without unnecessary calories.
- It also includes essential vitamins, such as B vitamins, which support metabolism and overall health.
- By swapping out sugary drinks for Celsius, you’re not just cutting unnecessary calories but also actively supporting your body’s ability to burn fat.
Whether you’re hitting the gym or just need a healthier energy boost during your day, Celsius is a smart addition to your weight loss toolkit.
Although Celsius drinks are sold almost everywhere now, I also suggest you buy or order Celsius On-the-Go Powder Packs as a convenient and more cost-effective option:
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Exercise Hacks for Weight Loss
Almost all forms and intensities of exercise are great for promoting weight loss and overall health. However, some forms of exercise are true “weight loss hacks.”
Check out a few of the best exercise hacks for weight loss!
13.) Make Sure You Do Strength Training
Strength training is one of the most effective weight loss hacks because it does more than just burn calories during your workout—it increases your resting metabolism long-term.
Studies show that regular strength training can lead to a sustained increase in resting metabolic rate (RMR), making it a crucial tool for weight loss and management.
This means your body burns more calories even while you’re at rest.
Unlike aerobic cardio workouts, which primarily burn calories while you’re exercising, strength training builds lean muscle mass, which requires more energy to maintain.
Additionally, strength training helps prevent the loss of muscle mass that often occurs during weight loss, ensuring the weight you lose comes from fat rather than muscle.
Incorporating exercises like squats, deadlifts, and push-ups into your routine not only boosts metabolism but also enhances your overall strength, functionality, and body composition.
Whether you’re a beginner or experienced, adding 2-3 strength training sessions per week can transform your weight loss journey and support sustainable results.
14.) Workout in the Morning
Morning workouts are a powerful weight loss hack due to their ability to kick-start your metabolism, regulate appetite, and enhance overall calorie burning throughout the day.
By engaging in morning exercise, you jumpstart your body’s calorie-burning potential, allowing you to burn more calories even during periods of rest.
Additionally, research indicates that morning workouts help control appetite and promote healthier eating habits, ultimately supporting your weight loss goals in a sustainable and efficient manner.
Moreover, when you do morning workouts, you can do fasted cardio.
Although this is a relatively debated topic, my opinion on fasted cardio is clear: it is a great weight loss hack.
I love fasted cardio because I also love intermittent fasting.
I mean, it just makes sense to me.
For those who have not heard of fasted cardio, it the concept of training in the morning after your nightly sleep on an empty stomach when your body is in a “fasted” state.
You cannot eat or drink anything that will raise your blood sugar during this time.
Fasted cardio helps you lose weight because of the calories you burn while exercising, by promoting more fat oxidation than exercising during a “feed” state, and by enhancing your bodies metabolism through cell autophagy.
Autophagy is a cellular process where dead cells are “eaten” by your body and cleaned out, which is a vital process that stimulates a healthy body.
Additionally, a fasted walk in the morning is a great way to burn fat because when you move aerobically at a low Vo2 max level, such as walking, your body primarily uses fatty acids from adipose tissue (body fat) as its fuel source.
So, not only will developing a routine of starting your day with a short fasted walk help stimulate your metabolism and prepare your mind for a fat-burning day, but it will also preferentially use body fat as an energy source and help you lose weight quicker!
15.) High-Intensity Interval Training
High-Intensity Interval Training (HIIT) is one of the best ways to burn a lot of calories in a short amount of time. Additionally, HIIT workouts are great because they help you build muscle mass, which will increase your basal metabolic rate over time.
There are tons of HIIT workouts, with the Tabata interval protocol being the most well-known.
For those who don’t know, the Tabata interval protocol involves 8 rounds of 20 seconds of maximum effort work, followed by 10 seconds of rest.
The main benefit of using Tabata intervals is that you will increase your aerobic and anaerobic conditioning, but another important benefit is you will burn more calories in less time.
You can do HIIT almost anywhere, with nearly any equipment, and even with only your body weight.
Exercises like battle rope workouts, kettlebell swings, the stationary bike, and jump rope workouts are particularly great for HIIT workouts.
HIIT is a great weight-loss hack, and improving your physical conditioning through HIIT workouts will help you lose weight faster than you can imagine!
16.) Wear a Sauna Suit While Exercising
Think working out in a sauna suit is another weight-loss fad or something that boxers do only to make weight before a fight?
Well, it is actually one of the best weight loss hacks!
According to the Journal of Strength and Conditioning Research, the primary benefit of wearing a sauna suit while exercising is that it causes more expenditure both during and after exercise.
Although it is safe to wear a sauna suit while exercising, it isn’t a weight loss hack for totally untrained people, and you shouldn’t try this until you develop some cardiovascular endurance.
However, this is definitely one of the best weight loss hacks that actually works!
Here is an interesting sauna suit you could wear while exercising:
Last update on 2025-02-13 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Lifestyle Hacks to Lose Weight Fast
Along with changing your diet and exercise habits, there are other parts of your lifestyle you can adjust to lose weight faster. Here are a few options:
17.) Weigh Yourself Often
If you are trying to lose weight, studies have shown that weighing yourself daily can serve as motivation and help keep you on track.
The biggest problem with consistently following the scale is that it is far too much connected to your hydration levels and the sheer mass of food you have eaten on that day.
The scale should, and will, fluctuate on any given day.
In fact, losing or gaining weight on the scale does not mean losing or gaining fat.
Monitor your weight, but remember that to have an accurate representation, you should only weigh yourself in the same conditions at the same time each day.
A great way to accomplish this is by weighing yourself first thing in the morning.
Although I have owned a few “smart scales,” I currently use the BodyPedia Body Composition scale, and I love how it analyzes over 40 different data points to help me optimize my health and fitness.
18.) Join a Weight Loss Support Group
Losing weight can be extremely difficult for individuals who do not have a support system.
Completing a successful weight loss journey requires emotional support when things get tough and positive encouragement for your work.
Additionally, joining a support group provides many benefits, including improved communication skills, new friends, and people with the same interests.
Support groups for weight loss come in a variety of different manners.
Weight Watchers, for example, is a popular weight-loss support group in the United States.
On the other side of the world, Bali is popular for its top-notch fitness training camp and wellness retreats, where people come from all over the world to lose weight in a unique and exciting location.
Regardless of where you choose to get your support from, finding a support group for your weight loss quest can make a huge difference!
Final Thoughts: Should You Use Weight Loss Hacks?
Weight loss doesn’t have to be an overwhelming or frustrating journey. By integrating small, sustainable changes into your lifestyle, you can make consistent progress toward your goals without resorting to extreme measures.
The weight loss hacks I’ve shared are practical, research-backed, and proven to support lasting results.
Whether you’re just beginning your journey or pushing past a plateau, remember that each step forward, no matter how small, brings you closer to achieving a healthier, more confident version of yourself.
Stay consistent, trust the process, and embrace the positive changes you’re making for your body and mind.
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