Whether you are looking to lose your first 30 pounds, or trying to drop just another 2-3, any help is always appreciated. These weight loss hacks will help you achieve your goals and lose weight fast, no matter the size of the difference you are looking to make!
Some people struggling with obesity or belly fat will want to get healthier, but they do not know how to get started.
One thing is for sure most weight loss supplements on the market are not the answer.
In fact, some of these products contain ingredients that have been proven to cause a variety of medical conditions, including insomnia, kidney problems, liver damage and high blood pressure.
Anyone who is looking to lose a substantial amount of body fat certainly knows that any additional weight loss tricks can make a huge difference.
When it comes to losing weight in a healthy manner, you must be willing to commit to regular exercise and a healthy diet. Regardless of any other fitness advice you hear, diet and exercise are the basics!
For many people, sticking to a relatively basic diet plan and workout program is enough to lose weight. For others, serious planning is needed. Regardless of who you are, these simple weight loss hacks can help make your life easier.
Keep reading below to learn more!
Things to Know About Weight Loss Before Using Any Weight Loss Hacks
When it comes to weight loss, knowledge is power. The weight loss hacks listed below will certainly help increase your ability to lose weight quickly, but these tips here are vital to know before you begin your weight loss journey so that you don’t get frustrated on the way!
You Need to Create a Weight Loss Plan
The first thing you will need to do is create a weight loss plan. Whether you want to learn how to lose weight without exercise, or you will begin a training program as well, you need a plan!
The plan should include everything you eat to all of your daily activities. Once the plan is complete, you will need to start following it. If you fail to follow the plan, you will either see no changes in your weight or you may actually gain weight.
You will need both a holistic diet plan for weight loss, as well as a holistic exercise plan for weight loss.
To really lose weight and belly fat, you will need to cut back on portions, count calories religiously, read food labels, use the best cutting stack of supplements, exercise, and drink lots of water.
See Also: How to Lose Weight Fast for Men
Weight Loss Isn’t Linear
The first thing you need to understand about losing weight is that weight loss doesn’t happen in a straight line. It’s this experience that ends up derailing people early on and blocks them from reaching their goals.
The road to losing ten pounds is rarely losing a pound a week until it’s gone, even when you do everything right. It’s more likely to be: lose two pounds the first week, one the second, gain two the third, lose one the fourth, etc.
When you see these fluctuations, don’t get discouraged. There are a lot of environmental factors (fluid retention, for one) that can impact your results. Stay the course, adjust slightly, and you’ll get to your destination eventually.
The Scale Isn’t Everything
The scale can be a valuable tool when trying to lose weight, but it’s not everything. It can be extremely discouraging and cause more harm than good in some cases.
The scale should, and will, fluctuate on any given day. Losing or gaining weight does not mean that you’ve lost or gained fat. One nutritionist proved this point by weighing herself 15 times in one day and recording her activities. Her weight fluctuated nine pounds throughout the day, depending on her activity at the time.
The scale doesn’t consider your body composition or athleticism. It doesn’t differentiate between muscle and fat.
According to a study published by the International Journal of Obesity, ”
From these results we conclude that BMI might be a useful parameter for epidemiological studies: however in the individual pediatric patient, especially from 10 y onwards, it gives only a limited insight to the degree of obesity based on the definition.”
There are shredded elite athletes with six-pack abs that register as obese on the BMI scale as a result of their weight – but that’s a whole other conversation.
Loose Skin Sucks
One of the most disappointing things for people who manage to lose a substantial amount of weight is loose skin. The appearance of stretch marks often compounds this. It’s disheartening to do so much work and still feel lost in your body.
Try to ensure that you’re not losing weight too quickly, aiming for 1-2 pounds per week.
During the weight loss process, drink lots of water to improve skin elasticity. You can also use a recipe from the Argan Oil Shop blog to nourish your skin and promote healing. Along with that, coolsculpting or coolsculpting at home is a unique yet safe procedure which can also help with improving skin laxity and reducing loose skin.
In the meantime, celebrate your success and appreciate your body for what it’s accomplishing.
You Don’t Need to Do a Hardcore Diet
You don’t need to do a hardcore diet to lose weight. Diet culture creates unrealistic expectations about quick fixes and miracle cures.
“Any super-low-cal diet will result in weight loss. Most studies have found that hCG (stands for human chorionic gonadotropin) has nothing to do with it. The hCG diet limits you to 500 calories a day for 8 weeks while taking hCG, either by getting a shot or by taking a “homeopathic” product, such as oral drops, pellets, or sprays, which you can buy at the store. None of this is approved by the FDA for weight loss.”
As you can see by this example, hardcore diets are often misleading.
According to a research study published in the journal Nursing,
“Promoters of fad diets promise dieters that they can drop weight quickly and easily, but their claims are rarely supported by respectable research.”
If you’ve tried a bunch of fad diets before, there’s no reason for this one to work. Instead, focus on nourishing your body and adding raw, minimally processed food in the quantities you need.
If necessary, work with a nutrition coach to help identify why you eat the way you do, and how you can break the cycle. Losing weight shouldn’t be a completely isolating experience.
Yes, you’ll have to make sacrifices, but you can still enjoy the occasional indulgence when done correctly.
The Best Weight Loss Hacks
Regardless of your goals, weight loss hacks are useful because they can improve your body in a variety of ways other than helping to lose weight as well. For example, drinking Apple Cider Vinegar is one of the weight loss hacks I have chosen. Aside from helping you lose weight, ACV is also beneficial for your digestive health in other ways too.
In my opinion, using fat burners or diet pills are not great weight loss hacks. There are some supplements which I believe are useful and effective, but I don’t believe in using products which are harmful to your health just to lose weight.
Check out these hacks for weight loss and I am sure you will understand what I mean!
1.) Eat Smaller Portions & Better Quality Food:
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 simply a guide, and will help you become more in-tune with your own 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 1 (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.
For example, according to a study published in Diabetologia,
“Eating only breakfast and lunch reduced body weight, Hepatic Fat Content (HFC), fasting plasma glucose, C-peptide and glucagon, and increased Oral Glucose Insulin Sensitivity (OGIS), more than the same caloric restriction split into six meals. These results suggest that, for Type-2 diabetic patients on a hypoenergetic diet, eating larger breakfasts and lunches may be more beneficial than six smaller meals during the day.”
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 start to understand your body more and 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.
Additionally, it becomes easier to eat less food when you are eating higher quality food as well. Organic food contains more nutrients and often contains fewer calories.
As stated in a study published in The Journal of Alternative and Contemporary Medicine,
“Organic crops contained significantly more vitamin C, iron, magnesium, and phosphorus and significantly less nitrates than conventional crops. There were non-significant trends showing less protein but of a better quality and a higher content of nutritionally significant minerals with lower amounts of some heavy metals in organic crops compared to conventional ones. There appear to be genuine differences in the nutrient content of organic and conventional crops.”
If you are concerned about the additional cost of organic ingredients, remember they will help you purchase less food overall since they contain more nutrients.
2.) Avoid Snacking as Much as Possible
Every time we have a snack or a meal, our pancreas produces the hormone, insulin. Foods are converted to sugar for use as fuel by our cells, and insulin’s job is to usher sugars from our blood stream into our cells. Without insulin, we couldn’t get energy from food.
However, the downside of insulin is that it causes the body to hang on to fat. The higher our insulin levels, the more our bodies want to store fat. If you’re a grazer, you will have constant insulin in the bloodstream. After a while, your cells become less responsive to insulin, and it becomes harder for our cells to take up sugar. This insulin resistance leads to inflammation in the body, which can increase your risk of chronic disease, especially diabetes.
Therefore, the more often we eat, the more likely we are to put on weight, regardless of the amount of calories we consume.
You could argue that if we ate something that was mostly protein or fat, it would have a minimal effect on insulin. However, there are other good reasons for not eating anything at all between meals.
One way you can limit your snacking well is by doing intermittent fasting. Intermittent fasting is my favorite diet strategy, and it is certainly a weight loss hack in-itself. Along with other health benefits, intermittent fasting has been shown to help you lose weight and lower cholesterol.
See Also: Healthy On the Go Snacks
3.) Change Sugary Drinks to Water or Tea
The prime example here is to switch your soda or sports drinks with tea or water, but there are other drinks which fit in this mold. Tea such as kombucha and matcha tea are loaded with antioxidants and other helpful aids for your body.
Especially if you are replacing sugary and unhealthy drinks with these teas, you will quickly feel the difference! Don’t be afraid to add some sugar to your tea if you are quickly removing all sugary drinks from your diet because your body will still crave this sweetness.
Adding raw cane sugar or stevia to your tea is an excellent substitute for other sugary drinks, and can help you slowly remove the sugar from your diet overall.
You can also change your drink of choice to a specific fat burning tea such as green tea or oolong tea. Green tea contains Epigallocatechin Gallate, a catechin which increases thermogenesis.
According to a study published in the Journal of Medicinal Food,
“Knowledge about thermogenesis-induced weight loss produced by green tea’s epigallocatechin gallate and its ability to inhibit catechol-O-methyltransferase is important for health benefits and for prolonging the action of norepinephrine in the synaptic cleft.”
If you want to burn as much belly fat as possible from home, try drinking green tea before going on a walk in the morning!
One of the simplest ways you can improve your ability to lose weight is by drinking apple cider vinegar each day. The main benefit of drinking ACV for weight loss is that your digestive system will improve, and your body will breakdown nutrients easier.
Overall, this will help you improve your insulin sensitivity and make it easier to lose weight.
You can drink apple cider vinegar first thing in the morning if you want to help your stomach “wake up.” I often do this, but normally I add the ACV to a tea (usually ginger or turmeric tea). However, many people prefer to drink ACV before or after their meals, when it can improve their digestive system for the food they eat.
As stated in a study produced in the journal Pharmaceutical Sciences,
“results indicated that apple cider vinegar in both concentrations was not effective after 3 days of the start of its administration. However, on day 7 it reduced blood glucose levels significantly and this was maintained on days 14 and 21. Glucose tolerance test showed that apple cider vinegar was effective in lowering blood glucose level after 60 minutes of glucose administration and this was maintained up to 120 minutes.”
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:
Try Apple Cider Vinegar and Garcinia
Garcinia Cambogia is a product native to Southeast Asia, and was first monetized by the product Hydroxycut in America.
Garcinia has shown the ability to greatly suppress the appetite of the consumer, as well as speeding up their metabolism.
Evidence is not conclusive on whether high dosages of Garcinia are safe for humans to take, or whether or not this product can be used for an extended period of time.
However, Garcinia has proven itself to be a useful aid along with a healthy diet and exercise routine. Low dosages of Garcinia are useful and most likely are safe, and Garcinia can aid your weight loss goals!
You can combine apple cider vinegar and garcinia for an excellent weight loss aid.
One of my favorite tricks anytime I want to lose a few pounds is to drink strong green tea before my workouts. Green tea is probably natures best fat burner because it is powerful, and it is not too aggressive for your body.
A strong cup of green tea can have between 50mg and 75mg of caffeine, but it will also contain other weight loss properties.
According to a study produced in The Journal of Nutrition,
“These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG (triglycerides).”
Green tea is more than just a dose of caffeine, it has other properties which induce even more weight loss. Try drinking a cup of green tea before working out, you’ll see what I mean!
6.) Weigh Yourself Often to Keep Yourself on Track
If you are trying to lose weight, studies have shown that weighing yourself everyday can serve as motivation, and can help keep you on track.
For example, according to a study published in Annals of Behavioral Medicine,
“Results support the idea that daily weighing is valuable to individuals trying to lose weight or prevent weight gain. Daily self-weighing should be emphasized in clinical and public health messages about weight control.”
Furthermore, according to a study published in the journal Obesity,
“The findings from prospective, longitudinal studies provide evidence that regular self‐weighing has been associated with weight loss and not with negative psychological outcomes.”
Lastly, according to another study published in Obesity,
“Consistent self‐weighing may help individuals maintain their successful weight loss by allowing them to catch weight gains before they escalate and make behavior changes to prevent additional weight gain. While change in self‐weighing frequency is a marker for changes in other parameters of weight control, decreasing self‐weighing frequency is also independently associated with greater weight gain.”
For athletes, the scale can be an excellent and vital tool for monitoring hydration levels each day.
Especially for those people who live in extremely hot areas, or play sports where they are likely to sweat extensively each day, monitoring your weight before and after each training session is one way to keep yourself safe and aware of your hydration levels.
However, the biggest problem with consistently following the scale is that it is far too much connected to your hydration levels, as well as the sheer mass of food that you have ate in that day.
These too factors make the scale unreliable, although not completely useless.
If you weight yourself at the same time everyday, you can make your tracking much more accurate and useful. If you do so, weighing yourself each day can be very valuable to helping you with your goals!
If you are simply looking to improve your physique and your look, monitoring body fat is a much better technique than monitoring the scale.
Your body fat is not connected to your hydration levels nearly as much as weighing yourself, making it a much better choice if you want to know how much you are progressing towards your goals.
The best technique for this is to measure your body fat on the same day, and relatively the same time; each week.
This way, you will be aware of the general improvements or regressions that you are making; and you can adjust accordingly.
If you are looking to find a scale to purchase for this reason or any other, you can check out the weight scales on websites such as MeetIDEA or Amazon.
You will want to make sure you purchase a scale that will last you a long time, and is always reliable.
In my opinion, the best weight scale for measuring your body fat and weight each day is:
I personally own this scale, and it is very reliable!
7.) Pay For a Gym Membership
If you do not have access to a home gym, you should consider paying for a gym membership.
During the summer months, most people who are trying to lose weight will prefer walking, jogging or running outdoors.
However, if you need more motivation and training guidance, a gym environment will be your best option. Most gyms offer their members free training tips and help setting up a realistic workout plan.
A beginner’s workout should include exercises that target both the cardio and strength.
However, the workout needs to be specifically designed for you. If they are too strenuous or difficult, you may be deterred from attempting to do them. Speak with a professional trainer, if you need help creating a realistic and doable workout plan.
8.) Wake Up Early for a Morning Fasted Walk:
Intermittent fasting is one of the best ways to lose weight because it allows your body to predominately burn fat for a short amount of time, and a calm morning walk is the absolute best way to do morning cardio.
Although this is a relatively debated topic, my opinion on fasted cardio is clear: it is great for weight loss.
I mean, it just makes sense to me.
For people other than myself, I suggest you only try fasted walking or light fasted exercise. However, I often do entire High Intensity Interval Training workouts in a “fasted” state, and it is my favorite way to train!
For those of you who have not heard of fasted cardio, it is essentially 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, however some supplements and drinks are generally allowed.
Fasted cardio does not only help you lose weight because of the calories you burn while exercise, it also can help substantially improve your internal organs and help increase your basal metabolic rate daily through a process known as cell autophagy.
Autophagy is a cellular process where dead cells are essentially “eaten” by your body and cleaned out. This is a vital process which stimulates a healthy body.
According to a study produced in the journal Autophagy,
“Our data lead us to speculate that sporadic fasting might represent a simple, safe and inexpensive means to promote this potentially-therapeutic neuronal response.”
Performing fasted cardio can help stimulate autophagy and help you lose weight quickly in numerous ways!
Waking up 30 minutes early each day to walk 1 mile can help you burn an additional 150 or more calories each day, while also helping to mitigate the stress of life.
Furthermore, there are other benefits to developing a habit of going for a walk each morning. As stated in a paper produced in the journal Experiencing the Outdoors,
“An early morning walk ritual wakens the body and stirs the mind. It marks a transition from the dreams and drowsiness of sleep; an exit from the cloisters of the bed into the outdoors. In this act of movement the mind is stirred and sensory antennae shift into gear.”
Developing a routine of starting your day with a short 20 to 45-minute fasted walk can help stimulate your metabolism as well as prepare your mind for a fat burning day!
9.) Do Some High-Intensity Interval Training
Interval training is around for quite some time, but it is getting a lot of attention in the last few years. And for a good reason too, as it is a very effective form of exercise, giving you a lot of results in the shortest time possible.
HIIT is about switching short bursts of high intensity, with longer periods of lower intensity exercise, then back to high intensity, and so on, without rest in between.
You go all-in for 30 seconds, and you immediately follow it up with 60 seconds of a slower tempo, transitioning again to 30 seconds of all-in. Continue doing that for 15 minutes, and you are done.
You can do HIIT anywhere, with any equipment, and even with your own body. Exercises like battle ropes workout, burpees and jumping jacks are perfect for HIIT, and so is jump roping and kettlebell swings.
But, you can also do HIIT on a stationary bike or treadmill, if you fancy cardio equipment. Any exercise that lets you abruptly change pace is a good option for this type of training. As long as you switch the tempo high-low-high-low, you are doing some form of interval training.
This type of exercise is not only great for fat loss, as it continues burning hours after the workout, it will also save you time, and it will build up your fitness level fast. And if you do exercises like kettlebell swings, you can even build muscle in the process.
Learn More: How to Do a HIIT Leg Workout
Use the Tabata Interval Training Protocol
Some of these tips will be diet advice, some will be supplements, and some will be workout advice. My first workout tip to lose weight quickly is to use Tabata interval training.
Although you can even use Tabata interval training as your entire workout for the day, I prefer to do one Tabata interval set at the end of my workout of the day.
For those of you who don’t know, the Tabata interval protocol involves 8 rounds of 20-seconds 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.
According to a study produced in the International Journal of Exercise Science,
“Tabata Interval Training (TAB) elicited a higher average VO2 value (33.1±1.5 v. 27.2±1.6 ml/kg/min, P<0.01), percent of VO2peak achieved (71.0±0.3 v. 58.4±0.3%, P<0.01), maximal HR (162.4±4.6 v. 145.6±4.8 bpm, P<0.01), and post-exercise blood lactate concentration (6.4±1.1 v. 3.7±0.5 mmol/L, P<0.01)” when compared to a Traditional Resistance Protocol (TRAD).
Try doing one Tabata interval set at the end of your workout!
There are tons of other exercises or workout programs I could add to my list, but I want to tell you to do jump rope workouts for a reason!
Unlike other exercises or forms of training, jump rope workouts are the best for weight loss because they are the least stressful on your central nervous system.
I can tell you this with full confidence because I have had points in my career where I would jump rope for 30-minutes (40 seconds on/20 seconds rest for 30 minutes consecutively) before practice!
Not only is jump roping relatively easy on your central nervous system, it burns an enormous number of calories. There are many ways you can use your jump rope, but my personal suggestion is to simply add 10-minutes of jump roping to the beginning or end of your regular workouts and begin adding additional minutes over time.
If you maintain your normal workout routine and simply add 10 or more minutes of jump roping onto your workout you will notice how much more weight you are losing within a couple workouts!
According to a study published in Contemporary Pediatrics, jump roping burns approximately 775 calories per hour for a 167-pound person. The study examined numerous other forms of exercise (walking, running, various sports, etc) and the only two activities to burn more calories were running at a pace of 7 mph, and racquetball- both which are much more intense on your joints and central nervous system.
Jump roping is, in my opinion, the best form of cardio for weight loss because it is superiorly simple and effective!
9.) Do German Volume Training
There are tons of workout programs which I could tell you to use to lose weight, but I want to only give you the most directly beneficial options. Even one session of German Volume Training (GVT) can substantially improve your weight loss efforts.
GVT includes doing 10 sets of 10 reps, with only 1-minute of timed rest in between each set.
For GVT, you want to focus on compound exercises. Don’t try to use this workout program with dumbbell curls or lateral raises, you want to do bench presses, overhead press, barbell rows, or other similar exercises.
German Volume Training is possible the single best weightlifting program for building muscle mass, and in my opinion, it is just as effective for weight loss.
10.) Do Some Traditional Core Exercises to Get a Flat Stomach
If you want to lose weight and get a flat stomach, doing traditional core exercises can make a difference with how toned your abdominal section looks.
If you don’t lower your body fat percentage, you will never reveal your abdominal muscles. Still, training your abs will help reveal them faster. You will have a better six-pack once you do get your body fat percentage down.
Plus, ab training is very important as it protects your back from injuries, and it makes you perform better on other exercises and sports activities.
It might not immediately give you six pack abs, but they will help you lose weight and appear more defined! Here are some options:
Planks and Side Planks
Planks are an excellent way to train abs as they don’t agitate your back, making them one of the safest exercises you can perform. They train your stabilizer muscles, which translates really well into other movements you do around the gym, especially barbell training.
Try this plank workout:
- Plank 30 seconds
- Left side plank 15 seconds
- Plank 30 seconds
- Right side plank 15 seconds
- Repeat for 6 rounds without rest in between.
Crunches and Side Crunches
Crunches are the old-school way to train abs, and it still works today. One of the roles abs have is spinal flexion, and crunches are all about that. To avoid back pain, try pulling your head towards the ceiling, not towards knees, and focus on flexing ab muscles.
And don’t forget about obliques, do some alternating side crunches too. Just try touching your elbow with your opposite knee.
Read More: Alternatives to Crunches
Hanging Leg Raises
Hanging leg raises are one of the best exercises you can do for your core. Just hang from a pull-up bar, and lift your knees towards your chest, without using momentum, no cheating! Then slowly lower your legs, and repeat.
This exercise is challenging, and if you can’t do it, try performing leg raises while lying on the floor. Once you strengthen your lower abs, go ahead and try the hanging version again.
Hanging leg raises will develop your abs like no other exercise, so give it your best shot and work on improving, it will show great results.
11.) Try Yoga
Most people don’t value yoga as a form of exercise which can help with weight loss since it doesn’t burn as many calories as other forms, but it can help you lose weight in numerous other ways as well.
First, practicing yoga will improve your circulation, promote muscle recovery, help your joints and ligaments feel better, and promote good mental health.
All of these benefits of yoga are instrumental for weight loss in their own specific way.
By practicing yoga, you will develop a deeper connection with your body, and you will be able to stay on task and complete your goals easier. Over time, adding in a couple yoga sessions per week will improve your overall health enough that losing weight will become extremely simple.
Yoga sessions can be more or less intense depending on your ability levels and goals, but all types of yoga are forms of “mindfulness.” According to a study published in the Journal of Personality and Social Psychology,
“Mindfulness is an attribute of consciousness long believed to promote well-being.”
As demonstrated in a study on mindfulness-based weight loss published in Appetite,
“reductions in BMI were mediated primarily by reductions in binge eating. Despite its brevity, the intervention was successful at bringing about change. Further refinements should increase its efficacy.”
Practicing yoga will help you lose weight more than other more strenuous forms of exercise (higher calorie burning) because it develops a strong connection between your mind and your body which can allow you to lose weight at a better rate.
My favorite way to utilize yoga and mindfulness is to practice yoga about an hour before sleep. Doing so helps me sleep better, recover faster, and maintain the best possible lean muscle mass to body fat percentage!
12.) Use Citrulline Malate Before Bed
Another extremely simple change you can make to your life to lose more weight is to drink citrulline malate about 30 or 45-minutes before bed.
Citrulline malate is an amino acid which helps improve your circulation, while also increasing your growth hormone production. Many people drink citrulline malate before exercising (which is fine), but I believe the bigger impact of this supplement is when you drink it before sleeping.
Drinking citrulline malate before bed will promote better muscle recovery and muscle growth, which can significantly increase your basal metabolic rate.
For the best results, I drink 3 to 6 grams of citrulline malate before bed.
If you would like to try citrulline malate, I think the best citrulline malate supplement is:
13.) Give Forskolin for Weight Loss a Try
For those of you who have never heard of it, forskolin (Plectranthus barbatus) is a plant which naturally grows in Nepal, India, and Thailand.
Although forskolin has thousands of years of anecdotal research, true medical research is necessary before claiming any product is effective to treat a certain issue. Although there has not been much research conducted on forskolin, there are a few studies done on its effectiveness.
One study published in the journal Obesity Research examined whether or not forskolin effects:
- Body Composition
- Metabolic Rate
- Blood Pressure
The results of the study were not surprising, and forskolin was shown to produce positive changes in body composition by significantly decreasing body fat percentage and fat mass when compared to the placebo group. Along with this, the group of men who took the forskolin supplement showed a significant increase in lean body mass as well! “Free testosterone levels” also significantly increased in the forskolin group, demonstrating that forskolin supplementation likely is effective for both building mass and losing weight.
The study utilized a dosage of 250mg of 10% forskolin extract twice per day for a 12-week period.
Although studies have shown forskolin for weight loss is safe, there are some potential side effects.
Using forskolin can cause your blood pressure to drop some, but in rare cases, it can actually lead to severe hypotension. If you are going to take forskolin, just be sure to keep a close watch on your blood pressure. If it starts to get too low, make sure that you stop taking it and talk to your doctor right away.
As with any supplement, it is a good idea to talk to your doctor to make sure that the forskolin will not cause any interactions. Most commonly, forskolin has been known to have interactions with many prescription blood thinners and prescription blood pressure medications. If you are on either of these, it may be a good idea to shy away from the supplement to avoid any complications.
Also, forskolin is known to increase the level of acid in your stomach, which can cause you to have indigestion. It can also make you feel nauseated. While these side effects alone are not really dangerous, it can be for people that have other gastrointestinal issues going on.
Ultimately, there really is no across the board to answer whether or not forskolin is safe to use. Forskoling supplements are going to vary from one brand to the next, so I suggest you use the highest quality forskolin supplement you can find such as this one:
14.) Acetyl L-Carnitine
L-carnitine is one of the most well-known fat burning supplements, and it is not even a stimulate! Acetyl L-carnitine is the scientific name of the most common form of l-carnitine used for dietary supplements, and I use this product nearly year-round because I feel it is effective for me.
L-carnitine assists your body with cellular metabolism, which is why it also works extremely well with fasted cardio.
According to a study produced in Obesity Treatment/Etiology and Pathophysiology,
“results from meta‐analysis of eligible trials revealed that subjects who received carnitine lost significantly more weight (MD: −1.33 kg; 95% CI: −2.09 to −0.57) and showed a decrease in body mass index (MD: −0.47 kg m−2; 95% CI: −0.88 to −0.05) compared with the control group… We conclude that receiving the carnitine resulted in weight loss.”
For most people, using 500 mg or 1 gram of L-carnitine before training 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:
15.) Use CBD Oil
Although CBD oil is much more than a weight loss product, using CBD oil for weight loss each day can significantly improve your ability to lose weight for many reasons.
Outside of the other intrinsic benefits of using CBD oil, the main benefit of taking CBD oil or other CBD products is that it promotes homeostasis within the body. Although there is not conclusive research on the subject, using CBD oil to help you lose weight is a great idea because it will help improve your body in many additional ways too.
CBD oil promotes homeostasis through regulation of the Endocannabinoid System, which helps promote energy metabolism.
According to a study published in Pharmacology Biochemistry and Behavior,
“the existence of alternatives such as CB1 partial agonists, neutral antagonists, antagonists restricted to the periphery, allosteric modulators and other potential targets within the ECS indicate that a cannabinoid-based therapy for the management of obesity and its associated cardiometabolic sequelae should remain open for consideration.”
Taking CBD oil is likely the safest way to properly up-regulate your Endocannabinoid System, and the safest way to use develop homeostasis within the body and enable easier weight loss.
I use CBD products nearly every day for numerous reasons, and I always feel that I have a much better lean muscle mass to body fat ratio when I am using them.
16.) Join a Support Group
Losing weight can be extremely difficulty for individuals who do not have a support system.
This is a very difficult challenge that requires emotional support, when things get tough. For instance, in the beginning you may see the pounds drop off like flies.
But, several months down the road your weight and inches remain the same. At this point, you will probably feel like giving up, which is where a support group will come into play. Joining a support group provides an array of benefits, including improved communication skills, new friends and people with the same interests.
If you are lucky, you may be able to find someone within the group that is willing to join you on your weight loss adventure.
Just having someone by your side to ensure the stressors that go along with losing weight can make all the difference in the world.
17.) Go to a Weight Loss Retreat
If you have the time and money, one of the best ways to lose weight fast is by going to a weight loss retreat.
For example, Bali is filled with a lot of top notch fitness training camp locations and weight loss retreats that give the opportunity to train and maintain your fitness levels, with other fitness fanatics who vacation in the country.
By attending a fitness training camp or weight loss retreat, you can get a chance to learn from fitness professionals and become even better at staying fit over a long period of time even after you leave!
Read More: Wellness Tourism in India
18.) Try Hypnosis for Weight Loss
Like other forms of mindfulness, practicing hypnosis and meditation have both shown the unique ability to help people looking to improve their body figure remain focused and diligent with their nutrition, and training by converting the brain to a focused tool which you can use to enhance your body.
Believe it or not, there have been many different studies done on the ability of hypnosis to assist with weight loss.
According to a study which was posted in the Journal of Consulting and Clinical Psychology,
“averaged across post treatment and follow-up assessment periods, the mean weight loss was 6.00 lbs. (2.72 kg) without hypnosis and 11.83 lbs. (5.37 kg) with hypnosis.”
Although the method of this study is not entirely clear, the result certainly is. Due to the nature of the study itself, it can be assumed that the intention of the hypnosis was to correct cognitive brain recognition of positive and negative choices in life, which led to a greater overall weight loss following the hypnosis treatment.
Furthermore, the study goes on to state that,
“correlational analyses indicated that the benefits of hypnosis increased substantially over time.”
Meaning, the more your practice hypnosis, the more results you will have! It certainly is unique, but it makes sense!
Hypnosis itself may be difficult for the average person to practice on their own, but it does not mean that you cannot find alternative ways to accomplish your goals in a similar fashion. Mindfulness based weight-loss is essentially a group of concepts which would include hypnosis, meditation, yoga, and other forms of weight loss which value the concept of correcting cognitive brain recognition of right and wrong weight loss choices.
Simply, this would help you say no to that extra dessert or alcoholic drink, and help you stay more focused on your goals over the course of a day, a week, a month, etc.
As stated in the Journal of Eating Behaviors,
“Mindfulness-based approaches are growing in popularity as interventions for disordered eating and weight loss. Initial research suggests that mindfulness meditation may be an effective intervention for binge eating.”
To further expand on this statement and this concept, the journal Appetite conducted an experiment involving 62 women to determine the actual effectiveness of this approach to weight loss.
“At 6 months’ intervention participants showed significantly greater increases in physical activity compared to controls (p < .05) but no significant differences in weight loss or mental health. However, when intervention participants who reported ‘never’ applying the workshop principles at 6 months (n = 7) were excluded, results showed both significantly greater increases in physical activity (3.1 sessions per week relative to controls, p < .05) and significantly greater reductions in BMI (0.96 relative to controls, equivalent to 2.32 kg, p < 0.5). Reductions in BMI were mediated primarily by reductions in binge eating.”
Hypnosis is described by the British Society of Clinical and Experimental Hypnosis as a state of the mind where a person experiences a sense of deep relaxation with their attention narrowed down and focused on appropriate suggestions made by the therapist. Under hypnosis, the hypnotist (therapist) will address your deeper mind also called the sub-conscious. Your critical analysis functions are shut off as your mind concentrates only on what the hypnotist is telling you.
It is worth stating here that the difference between the ordinary weight loss plans and the temporary gains and loses is all about your psychology. In 95% of the cases, people end up gaining the weight again. However with weight loss hypnosis this will not happen to you at all because you will be dealing with your emotions.
You will be learning to not only identify but also detach emotions from the eating habits. In this way your gains are not depending upon the mental adrenaline but it comes to be the gains in a battle that is against the weight. All this is a result of continual positive changes in the outlook.
It is due to these facts that such changes are in fact real and permanent. At Advanced Care Hypnosis NJ, hypnotist Daniel Rose is the one who will be in a better position to see what triggers our eating habits. Afterwards they adopt the methods to lose weight accordingly.
Some of these are known as EFT, neuro linguistic programming, regression along with other hypnotic techniques. The certified processional in this regards come up with a customized weight loss therapy for you.
With hypnosis, people tend to look at the eatables in a different manner and change their destructive habits for better in every possible manner. Unlike the other diet plans, you will see this technique to offer long lasting effects.
If you would like a more comprehensive look of how hypnosis can help you improve your daily life, I recommend you check out Hypnosis First for a vast amount of information on this topic.
Concluding Thoughts – Best Weight Loss Hacks
Losing weight always seems much more difficult than it actually is. Use these diet tips to make your life simple!
Check out how garcinia cambogia and apple cider vinegar can help this process, to give yourself a quick advantage!
Use these products safely, and take the time to measure your body fat to keep you on track; and I am sure you will achieve your goals faster than you would have ever thought!
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