Weight loss does require energy and effort, but it doesn’t have to be that difficult. If you do it right, you can easily lose two to three pounds per week without it having to be a slow process.
When you feel that your clothes are fitting more and more comfortably and you are starting to look good, you’ll be motivated and stay on track with your diet and training program.
Here are a few great weight loss life hacks that will definitely help you when it comes to weight loss.
#1: Intermittent Fasting (IF)
This is a popular method for losing weight and it’s also known simply as “IF”.
It’s very effective and followed by popular athletes around the world.
You are definitely not starving when you undergo intermittent fasting, but you will go without food for extended periods of time every day. Your body will be forced to use you stored energy and thus helping you to effectively lose weight and keep it off.
The best way to do this is to have most of this time happen during the night when you are sleeping, to make it easier.
Many people start to count the hours as soon as they’ve had their last meal for the evening.
Some tips for a successful fast:
- Start by going without foods for shorter time periods, 12 hours at a time. You can gradually increase this time as you get used to the feeling and it becomes easier to manage.
- Consume a lot of water. You will need to stay hydrated and it helps you to feel fuller for longer, making it easier to do this.
- Always stay occupied, so that you don’t spend every minute wondering when you can eat again. Remember it’s just for a short while and then you’ll be back to normal and can eat your daily meals. You won’t spend as much time preparing food either so you can be very productive.
#2: Low Carb Options
If you feel that intermittent fasting is not for you, then you can always try the very effective low carb way.
Consume 75 grams of carbohydrates or less in total during the day and you will naturally lose weight the fewer carbs you eat.
To put this in perspective, 75 grams is around one and a half cups of rice, two slices of bread and so on.
You don’t have to read through every label on all food items but avoid carbs except for the amount you need to consume.
The main types of food items that you need to avoid include those with refined carbohydrates in them (sugar and flour) and fruit juices. This also include foods like bread, sweets, pasta, rice, cookies and candy. Anything made with these ingredients you should avoid.
Although fats will generally help you to feel satisfied, it will help you with weight loss too.
This is why you should consume fats with every meal, but healthy fats, not the saturated kind.
Healthy fat sources are foods like nuts, fish, avocados, olive oil and so on. Remember that trans fats are extremely unhealthy.
#3: Get Active
In order to burn as many calories as possible, make sure that you lift, throw or swing something every day. This can be a kettlebell, dumbbell or anything else that you want to train with.
Make sure that you work in total body exercises like kettlebell swings, chin up, and shoulder presses. Do around five sets of these with about six or eight reps each. You can gradually increase the weight as you go along.
Be aware of the time you take to rest between sets. The less you rest, the more calories you will burn overall. Short rest periods also help boost the release of fat burning hormones.
Try to rest a maximum of 60 seconds between sets so that you really feel the burn.
#4: Take a Walk
Take a walk every morning and continue for 45 minutes at a moderate pace as this will increase your metabolism and help burn fat.
If you take a walk early in the morning it can even help you to burn even more, which is a great option for you if you want to burn fat.
Studies have shown that this will help you to burn more calories so you will lose weight faster.