Weight Loss Hacks

Weight Loss Hacks That Actually Work! (2023)

Losing weight can be challenging, but there are many ways to make the process easier and more effective. This article will explore some of the best weight loss hacks that can help you shed pounds and achieve your weight loss goals.

Although the basic aspect of weight loss will never change (calories in vs. calories out), there are many intricacies to long-term weight loss and body composition optimization, which is why weight loss hacks that actually work can make your journey much simpler!

Whether losing weight is part of your New Year’s Resolution or you simply decided today is the day that you’re finally getting the aesthetic body you’ve been dreaming of, the weight loss hacks that actually work in this article can make a huge difference for you!

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:

Dietary 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:

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.

Eat More Organic Food

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 significantly fewer nitrates and heavy metals than conventional crops

There are a variety of vitamin and mineral deficiencies that are positively correlated with weight gain or obesity.

Consuming organic food that is higher in a variety of vitamins and minerals will help reduce these vitamin and mineral deficiencies, which will help you lose weight more effectively.

Stop Drinking Sugar-Sweetened Beverages

Sugar-sweetened beverages are positively correlated with weight gain, and simply cutting them out of your diet is one of the most effective weight loss hacks.

Additionally, sugar-sweetened beverages are the primary source of added sugar in the diet, which is linked to multiple health diseases.

This includes soda, sugary sports drinks, artificial juices, and more. Cutting out sugar-sweetened beverages will instantly reduce your daily calorie consumption and make weight loss much easier!

Apple Cider Vinegar for Weight Loss

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.

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 3 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:

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Green Tea for Weight Loss

Drinking green tea is one of the best ways to promote healthy weight loss!

Green tea contains Epigallocatechin Gallate, a catechin that increases thermogenesis, which makes it perfect as a weight loss hack.

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).

My favorite green tea is MatchaDNA:

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Black Coffee or Espresso for Weight Loss

Drinking espresso or black coffee without sugar or milk is a simple and easy weight loss hack.

Black coffee has many positive correlations with weight loss, including increasing satiety and stimulating fat oxidization.

Additionally, drinking coffee has been linked to maintaining weight loss.

Puroast Low Acid Coffee is the best coffee for weight loss because it is an organic coffee loaded with antioxidants.

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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.

I believe the best oolong tea for weight loss is Vahdam Oolong Tea:

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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:

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CLA Supplements for Weight Loss

CLA (Conjugated Linoleic Acid) is a fatty acid found in beef and dairy. CLA 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:

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11.) 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.

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:

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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.

In my opinion, the best turmeric supplement is Okinawa Triple Turmeric:

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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!

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 in a walk, 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!

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 ropes workout, 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!

Yoga

Most people don’t value yoga as a type of exercise that can help with weight loss since it doesn’t burn as many calories as other forms. However, some yoga programs are incredibly intense, and yoga can also help you lose weight in numerous other ways.

Practicing yoga will increase your metabolism, improve circulation, promote muscle recovery, help your joints and ligaments feel better, and promote good mental health.

All these benefits of yoga are instrumental for weight loss in their own 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 a couple of 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.”

Research indicates that practicing mindfulness can stimulate weight loss by reducing periods of binge eating and increasing self-control and self-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, allowing you to lose weight consistently.

If you want to try an intense calorie-burning yoga style, check out the Yoga Shred Workout Program. For a wider variety of yoga training videos, I suggest YogaDownload.com.

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, energy expenditure during and post-exercise was significantly higher with a sauna suit than without a sauna suit.

Wearing a sauna suit while exercising is also more intense, so you shouldn’t do intense workouts in a sauna suit unless you are already in great shape.

However, this is definitely one of the best weight loss hacks that actually works!

Here is a great sauna suit you can wear while exercising:

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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:

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.

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.

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.

Use a Coolsculpting Service

Coolsculpting is one of the best weight loss hacks, although it can be expensive. Coolsculpting can be defined as a medical treatment used to destroy fat cells by freezing.

It might sound like a bit of a crazy fad or a hoax, but there is scientific evidence demonstrating that coolscultping is one of the best weight loss hacks that work!

The most effective form of coolsculpting for weight loss is professional coolsculpting services, but you can also do DIY coolsculpting at home with a coolsculpting machine like the Isavera Fat Freezing System:

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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. 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!

Concluding Thoughts – Should You Use Weight Loss Hacks?

As you can see, my weight loss hacks are not predicated on causing rapid weight loss. Instead, I believe these are the best weight loss hacks that actually work because you can use them long-term, and they improve your body in a variety of ways!

Regardless of how much weight you want to lose, the main keys are always true.

You want to consume primarily nutrient-dense foods that will help you become a healthy person and let weight loss happen as a result of your healthy choices.

However, for those who want an extra kick, these weight loss hacks actually work, and they can help you lose weight!

Read Next: Home Remedies for Weight Loss

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