5 Diet Hacks for Weight Loss
Want to lose weight without making yourself absolutely miserable the whole time? Of course, but you’ve probably thought the two go hand in hand, right? Well, the great news is that you can lose weight without hating every moment, and we’re going to show you how!
The 5 diet hacks for weight loss you’ll find in this article won’t be what you’ve become accustomed to hearing. While weight loss tips like cutting your calories will work, there are ways to make it so easy you do it without even thinking.
Keep reading to learn how to lose weight and make the entire process a breeze!
Drink water before eating
The benefits of drinking water are numerous. It’s good for your skin, improves mood and mental ability, and more. But if you’re reading this article, the two biggest benefits you’ll be interested in are that it increases fat burning and weight loss significantly.
Drink 2 glasses of water 30 minutes before each of your main meals and you’ll boost your metabolism by 30%, turning your body into an absolute fat burning machine and maximizing the results of your diet and exercise.
It’s also a healthy way to suppress your appetite. Researchers found that those who drank 2 glasses of water 30 minutes before eating lost on average 9.48 pounds over just 12 weeks.
And that’s not even factoring in the weight you’ll lose by not drinking your calories or choosing diet sodas, which despite their names and reputation can also make you fat. Learn why in our article on that subject.
Use different color plates
“Alright, how exactly is something as dumb as the color of my plate affecting my weight loss??” You may have just asked yourself this question. And trust me, I completely get where you’re coming from. It doesn’t make sense.
But you know what? It’s true and it’s backed up by research! A study found that those who ate off plates which lacked color contrast with what they were eating (think alfredo pasta on a white plate) ate a staggering 22% more.
Your next step here is simple: just choose plates or bowls that will contrast with what you’re eating. You’ll be much less likely to overeat without ever having to put any real thought or effort into it!
Use smaller bowls
While we’re on the subject of unusual but highly effective changes you can make with the way you eat, let’s also talk about the size of what you’re using for your meals. Start using smaller bowls, plates, and even utensils.
Research proves here that you’ll be less likely to over-serve yourself, as you’re still satisfying that lifelong natural urge we all have to fill your plate while at the same still cutting your portions significantly.
Smaller utensils even help, as you’ll slow yourself down while eating. This is important because it can take our body 15 to 20 minutes to begin sending the signals we’re full, likely long before you would actually feel full and stop eating.
Slow your pace down by using smaller plates, bowls, and utensils and you’ll give your body more time to send the stop signals to your brain, and avoid any unnecessary diet-killing overeating while still having a full, satisfied tummy!
Get plenty of lean protein
The benefits of lean protein sources like skinless chicken or turkey are well-known. Protein takes longer for your body to digest, which will stave off hunger pangs and make binges much less likely. It’s also necessary to build and maintain the muscle which gives that beautiful toned look.
But it’s also a crucial weapon in your fight against fat. Why’s that? Your body needs protein to get rid of flab because it will not begin the fat burning process in the first place if you’re not getting adequate levels of protein.
The Dietary Reference Intake recommends an average sedentary woman get at least 46g of protein per day, but it’s important to remember this is bare minimum. Find out the ideal amount of protein you need to lose weight in our article on just that subject!
Get plenty of sleep
University of Colorado researchers found that just one week of sleeping only 5 hours per night led to an average weight gain of 2 pounds. Why? Sleep deprivation causes negative fluctuations in important hormones related to hunger and appetite.
Short yourself on sleep and you’ll not only be cranky, you’ll also be low on levels of leptin. This is something you absolutely want to avoid if you’re trying to lose weight, because leptin reduces appetite and increases metabolism.
Conversely, not getting enough sleep will cause your levels of ghrelin to rise. Since it regulates hunger, this combined with your lowered leptin levels will send your appetite through the roof, leading to a ruined diet and a miserable you.
Avoid the worry be ensuring that you get at least 7 to 8 hours of sleep per night. As an added benefit, being well-rested has been proven to increase willpower, making you less likely to give into temptation, and more likely to hit the gym.
Eat the right way
We’ve so far focused on the way that you eat, and only a small bit on what you’re actually eating. But now let’s get into how to make sure you’re choosing the perfect foods without having to feel like you’re missing out.
Nutrition researcher John Barban found that by adding just 5 vegetables into women’s diets significantly sped up their metabolisms, regardless of their beginning size, body shape, or lifestyle choices.
Increasing your metabolism means your body will naturally burn more calories and fat all day long, without ANY changes by you. Just go about your normal life and you’ll be burning more calories than you were before.
Pretty simple, huh?! John does a great job of explaining what the vegetables are and how the whole process works in this video. He starts talking about the veggies around the 1:05 mark, so go ahead and watch now to learn about his findings.
See? Weight loss doesn’t have to be excruciating! Use the easy to follow diet hacks for weight loss and you’ll be reaching goals you may not have ever thought were realistic. Imagine how great that will feel!
Be sure to pin this in case you want to remind yourself about these dieting hacks later, or have a friend that might want to learn about them too!