Although the basic aspect of weight loss will never change (calories in vs calories out), there are weight loss hacks that actually work which can make your journey to losing weight much simpler!
Before you use any of these weight loss hacks, it’s important that you have a short but 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 quickly, without promoting an unhealthy lifestyle.
But, you can use healthy weight loss hacks day after day to lose weight more efficiently and more effectively!
Whether losing weight is a part of your New Year’s Resolution or you simply decided today is the day that you’re going to finally get the aesthetic body you’ve been dreaming of, the weight loss hacks that actually work in this article will make a huge difference for you!
Keep reading below to learn more about the basics of losing weight, and the best weight loss hacks to make the process easier!
The 20 Best Weight Loss Hacks
When it comes to weight loss, knowledge is power, and knowing how and why to use the weight loss hacks listed below will help you lose weight quickly!
You might be surprised to not see some commonly marketed weight loss hacks such as the HCG diet, but that is because once you look past the marketing of these fake weight loss hacks, you will quickly notice that they won’t help you lose weight faster and that they are bad for your health. For example, the official site of the HCG diet which will provide a lot of information and testimonials about how well HCG Drops help you lose weight. However, according to WebMD,
“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, and they are not a weight-loss hack that actually works.
So, with that being said, here are the best weight loss hacks that actually work based on my own experiences and tons of scientific research!
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 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 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.
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.
2.) Eat More Organic Food
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.”
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.
3.) 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 calorie consumption for the day and make weight loss much easier!
4.) Weigh Yourself Often to Keep Yourself on Track
If you are trying to lose weight, studies have shown that weighing yourself every day 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.”
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 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 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.
Monitor how 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 only first thing in the morning.
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 at 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 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:
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5.) Drink Apple Cider Vinegar for Weight Loss
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 increase your basal metabolic rate, 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:
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6.) Drink Green Tea Each Day
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.
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.”
One of my favorite tricks anytime I want to lose a few pounds quickly is to drink green tea before workouts. Green tea is probably the best natural fat burner because it is proven to help promote weight loss, and it is healthy for your body in a variety of additional ways as well.
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).”
My favorite green tea is MatchaDNA:
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7.) Drink Black Coffee or Espresso!
Drinking espresso without any sugar or milk or black coffee is one of the best weight loss hacks for multiple reasons.
Black coffee also has many positive correlations with weight loss, including increasing appetite satiety and stimulating fat oxidization.
Additionally drinking coffee has been linked to maintaining weight loss.
As stated by a study in the European Journal of Clinical Nutrition,
“Weight loss maintainers reported a significantly higher consumption of coffee and caffeinated beverages compared with the general population. According to the literature, caffeine, as well as other compounds of coffee (chlorogenic acids and mannooligosaccharides), has several important metabolic effects that might explain our results.”
In my opinion, Puroast Low Acid Coffee is the best coffee for weight loss because it is an organic coffee loaded with antioxidants that promotes your overall health as well as providing the other weight loss benefits of coffee!
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For those of you who enjoy coffee but still want some flavor, Bulletproof Coffee is a great option because it does not contain any sugar, and can assist with weight loss in additional ways.
8.) Try Oolong Tea
Although coffee and green tea are great weight loss hacks, oolong tea might even be a more effective weight loss hack than those two!
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 could decrease body fat content and reduce body weight through improving lipid metabolism. Chronic consumption of oolong tea may prevent against obesity.”
Oolong tea contains a bit more caffeine than green tea, but less caffeine than a cup of coffee. I believe the best oolong tea for weight loss is:
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9.) Use L-Carnitine to Promote Weight Loss
L-carnitine is one of the most well-known fat burning supplements, and it 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,
“results from meta‐analysis of eligible trials revealed that subjects who received carnitine lost significantly more weight and showed a decrease in body mass index 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:
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10.) Take a CLA Supplement
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.
As stated by a study published in The American Journal of Clinical Nutrition,
“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.) Add Black Seed Oil to Your Diet
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 stated by a study published in Complementary Therapies in Medicine,
“We find a significant effect of Nigella Sativa supplementation on Body Weight (BW) and Body Mass Index (BMI) in adults.”
My favorite black seed oil is Kiva Organic Black Seed Oil:
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12.) Give Forskolin for Weight Loss a Try
Forskolin (Plectranthus barbatus) is a plant that naturally grows in Nepal, India, and Thailand.
Although there has not been much research conducted on forskolin, there are a few studies done that demonstrated it is likely one of the best weight loss hacks.
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.
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, they can be for people that have other gastrointestinal issues, like acid reflux, going on.
Ultimately, there really is no across the board to answer whether or not forskolin is safe to use. Forskolin 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:
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13.) Take a Turmeric Supplement
Turmeric is well-known for reducing joint pain and promoting overall health, but you can use turmeric for weight loss as well! Turmeric is a useful weight loss hack because it naturally promotes your metabolism by making your body healthier.
According to a study published in Clinical Reviews in Food Science and Nutrition,
“Participants supplemented with curcumin displayed reduced inflammation and oxidative stress, decreased pain and muscle damage, superior recovery and muscle performance, better psychological and physiological responses (thermal and cardiovascular) during training and improved gastrointestinal function. Curcumin supplementation appears to be safe and beneficial for sport and physical exercise in human beings.”
In my opinion, the best turmeric supplement is Okinawa Triple Turmeric:
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14.) Wake Up and 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 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,.
Fasted cardio not only helps 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 that 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.”
Waking up 30 minutes early each day to walk one 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.”
Additionally, a fasted walk in the morning is a great way to burn fat because when you are moving aerobically at a low Vo2 max level, such as in a walk, your body will primarily use 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 reduce body fat even quicker!
15.) Do High-Intensity Interval Training
High-Intensity Interval Training (HIIT) is one of the best way to burn a lot of calories in a short amount of time. Additionally, not only are HIIT workouts great because it burns calories, but it also helps you build muscle mass, which will increase your basal metabolic rate over time.
There are tons of different HIIT workouts, with the Tabata interval protocol being the most well known.
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).
You can do HIIT almost anywhere, with nearly any equipment, and even with your own body.
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.) Try Yoga
Most people don’t value yoga as a form of exercise that can help with weight loss since it doesn’t burn as many calories as other forms, but there are some yoga programs that are incredibly intense, and yoga can help you lose weight in numerous other ways as well.
Practicing yoga will increase your metabolism, 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 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.” 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.
17.) Use a Coolsculpting Service
Coolsculpting is definitely one of the best weight loss hacks, although it can be a bit 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 that demonstrates that coolscultping is one of the bet weight loss hacks that actually works! According to a study published in Lasers in Surgery and Medicine,
“Although the mechanism of action for cryolipolysis is not yet completely understood, the efficacy and safety of this non‐invasive procedure for fat layer reduction has been demonstrated in the studies available.”
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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18.) 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!
As stated by a study published in 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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19.) Join a 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 the work you are doing. Joining a support group provides an array of 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!
20.) Try Hypnosis for Weight Loss
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 that 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! The likely reason for these effects is that most people cannot remain committed to their weight loss plan. With weight loss hypnosis, you will remain focused on your goal for the long-term.
There are a variety of different locations that offer this service, such as Advanced Care Hypnosis NJ. If you would like a more comprehensive look at how hypnosis can help you as a weight loss hack, I recommend you check out Hypnosis First for a vast amount of information on this topic.
Concluding Thoughts – Should You Use These Weight Loss Hacks?
As you can see, my weight loss hacks are not predicated around 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 the result of your healthy choices.
However, for those people who want an extra kick, these weight loss hacks actually work and they can help you lose weight!
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