If you’ve ever tried to shed a few extra pounds, you know that the process is never as easy as it seems. Even if you’re maintaining a great diet and exercising regularly, you may not see the number of the scale drop immediately.
And with an estimated 2 in 3 adults considered overweight or obese, many of us could stand to lose some weight. But before you turn to that latest diet fad, be sure that you’re going about it the right way.
Supplements can be expensive, and gyms need time and energy that you may not be able to provide.
But there are tons of easy to use life hacks to lose weight that will make you and your wallet thinner than ever before.
Keep reading to learn some of the most important life hacks to lose weight that you need to know about.
10 Life Hacks to Lose Weight You Have to Try
1. Drink at Least One 8 oz Glass of Water Before Breakfast
Most of us don’t get nearly enough water throughout the day. It’s a shame, too, because water is an essential nutrient our body needs. Finding life hacks to lose weight starts with drinking more water.
You’ve likely heard the theories about the 8×8 method. This entails drinking at least 8 glasses of water, each 8 oz, per day. While this is great in theory, it doesn’t work — especially if you live an active lifestyle.
Use a calculator online to figure out how much water you really need. Most calculators will take into account your age, height, weight, and activity level.
One of the best things you can do for yourself is to start off your day with a glass of water. This serves two key purposes.
First, water tends to make us feel fuller, so you’ll be less tempted to splurge at breakfast.
This doesn’t mean you should skip breakfast, however. In fact, there are tons of studies out there that suggest breakfast sets the course for your eating habits throughout the day.
Second, it’s an easy way to kickstart your metabolism and digestive system. The sooner you kickstart your metabolism, the sooner your body burns calories.
2. Download a Fitness App
Your smartphone is one of the best fitness buddies you’ll ever have. There are literally hundreds of fitness apps you can download on your phone — many of them are even free.
MyFitnessPal is one of the most popular apps on the marketplace, and for good reason. It allows you track calories, log exercise, and set weight goals. It’s comprehensive without overwhelming the user.
Lose It! is another great choice, though many of its benefits are now locked behind a premium membership. But the premium membership comes with added perks like macronutrient information and recipes.
It doesn’t matter which app you choose. What does matter is that you consistently log the information for every meal. Even knowing how much water you’ve consumed is helpful information to have.
Counting calories is a necessary evil. By paying attention to what you eat and logging your calories, you’ll be able to keep yourself accountable.
In fact, depending on your phone’s make and model, you’ve likely got a built-in fitness app ready to go. Be sure to measure yourself to make sure your results are accurate.
3. Set Small Goals For Yourself
This is actually a tip that can work in tandem with a fitness app. It’s understandable that you may have a lot of weight to lose. But even if that’s the case, you’ll likely perform better if you set small, tangible goals for yourself.
Smaller goals are more achievable and get your brain a sort of momentum. Once you’ve achieved your first goal, you’ll feel fantastic about yourself.
This positive reinforcement is a great way to keep yourself motivated during the fitness process.
And be sure to switch up your goals, as well.
For instance, one week’s goal may be to walk an extra 5,000 steps per day. Another week’s goal may be to consume more fruit or vegetables.
By keeping a healthy dose of variety in your workout regimen, you’ll keep yourself on your toes.
4. Hack Your Brain to Avoid Cravings
At New Life Hacks, we’re huge fans of anything that makes our brain work for us instead of the other way around. It can be tempting to fall into the trap of eating salty, greasy foods, especially if you’re stressed.
That’s because our brain gets accustomed to the pleasure felt when we consume junk food. Eventually, your brain may even display signs of a dependence.
Know what these cravings mean and you’ve already won half the battle.
A craving for something sweet means that your body really wants something like fruit. Even a cup of greek yogurt will do! Just avoid anything processed like ice cream or donuts.
Likewise, cravings for salty foods shows a mineral deficiency. You may need to incorporate more calcium or zinc in your diet. Instead of adding some salt to your dish, try cutting up fresh herbs to add a nice zest.
Life hacks to lose weight don’t just involve exercise, you’ll want to switch up your diet, too.
5. Start Thinking of Exercise as a Stress Relief Activity
If you rolled your eyes or considered leaving this article, stick with us. While our life hacks to lose weight aren’t always fun, you need to stay active. At its core, weight loss is about the number of calories consumed vs the amount expended.
Your day to day life is already full of enough stress, why should you add something else to your schedule?
Well, because it can actually become a reprieve of sorts. Consider going for a jog after work to release a bit of that tension. Your evening will be calmer, you’ll get to sleep faster, and you’ll live a healthier lifestyle.
If speed isn’t quite your style, you can simply just walk. Try and find a park around your neighborhood and get out for at least a half hour a day. Think of this time as maintenance for your brain.
6. Be Physical During Your Downtime
Speaking of stress relief, it’s all too common to just plop down in front of your television after a long day at work. We’re not saying that you should neglect relaxation entirely — just hack it a bit.
Try and be physical during your more stationary moments.
Here are a few things to try next time you’ve remained still too long:
- Walk around your living room or home during commercial breaks.
- Do crunches or sit-ups in between news stories.
- Sit on the floor and do stretches.
Even something as simple as standing while you watch TV can help. Studies show that you’ll burn more calories by standing, even if you’re still!
Weight loss is all about taking small, incremental steps in your daily life. Eventually, it’ll all add up and you’ll see it reflected when you step on the scale.
7. Replace Sugary Coffee Drinks
It turns out that one of the highest sources of calories comes from beverages. Be it a sugary soda or a cafe mocha, you’re consuming all sorts of empty calories without even knowing it.
If you’re really interested in some life hacks to lose weight, start with your beverages.
Try and replace your usual Starbucks order with something simpler and less calorie dense. Even switching to black coffee is a great way to save some calories.
If you can’t stand the taste of black coffee, at least cut back on sugar and creamer. Here’s a quick comparison to help you understand just how important a change it can be.
- An iced coffee with milk contains just 110 calories and even 2 grams of protein.
- A vanilla latte, on the other hand, contains 250 calories and 35 grams of sugar. Comparatively, that’s a little less than half the sugar content of a Mountain Dew.
8. Take the Stairs More Often
While the elevator is more convenient, the stairs offer a chance to burn some calories.
This is one of those life hacks to lose weight that works incrementally. Over a short period of time, it may not feel like you’re doing all that much, but you’ll burn far more calories.
9. Focus on the Quality of Your Sleep
If you’re not getting enough sleep each evening, you’ll feel more stressed throughout the day. This, in turn, results in more calories consumed.
Be sure that you’re getting at least 7-9 hours of sleep depending on your individual needs.
10. Be Kind to Yourself
Weight loss is hard work. It involves time, dedication, and persistence. It won’t be easy, and there are some days that you’ll absolutely mess up.
It’s important to remember that that’s okay.
Here’s the most important of the life hacks to lose weight on our list: just be kind to yourself. You deserve it.
Weight loss is ultimately a journey and one that may take longer than desired. But you deserve kindness and patience, and that starts with the way you treat yourself.
By displaying small acts of kindness to yourself, you’ll feel happier in your everyday life. Taking the stairs won’t be a chore much longer, and you may feel better about choosing healthy snacks.
You’ve got this! Now that you’ve got the life hacks to lose weight in your arsenal, take control of your life!
For more great life hacks to lose weight and stay healthy in general, be sure to keep reading New Life Hacks.