Weight Loss Hacks (Part 1)

This is part one of a series titled, “Weight Loss Hacks”. Enjoy these simple tips for regaining control of your life and supercharging your weight loss!

Weight Loss Hack #1: SLEEP

One of the most important, and often overlooked necessities of a solid weight loss regimen is quality sleep. In fact, many have said that if it were a supplement, sleep would be considered a SUPER PILL, based on the benefits it provides.

It is recommended that we get 7-8 hours of quality sleep every night. This allows our body to replenish and rebuild optimally.

Here is a quick guide on how to get the best sleep possible:

1. Turn down the thermostat – keeping a cool room is best for getting good sleep. Some recommend temperatures in range from 67-71 degrees for better sleep.
2. Make it Dark – turn off all lights, close all blinds and curtains, block lights emitting from devices like TVs and alarm clocks. The darker the room, the better.
3. Don’t eat before bed – this one is fairly obvious, but eating before bed can cause your body to have trouble staying a sleep. Also, depending on what you eat, it can cause reflux.
4. Turn your phone and TV off an hour before bed – this allows your body to properly produce the melatonin needed to fall asleep and stay asleep.
5. Bonus Tip – Tape your mouth shut. This one is the hardest for most people, but the benefits are amazing. Breathing through your nose is always best as it produces high levels of nitric oxide, which increases blood flow and relaxes blood vessels.

Hack #2: Up your Protein

To stay satiated and burn fat at a higher level, try to approach 1g of Protein per pound of your desired weight in pounds. For example, if you want to way 185 and currently weigh 225, eat 185g of protein a day.

Hack this step by using the benefits of low calorie/high protein shakes and protein bars. Also, snacking on things like Tuna can help raise your protein without breaking the caloric bank, so to speak.

Here is the links to the protein powder I use and the protein bars I eat (they are DELICIOUS):

Ghost Protein Powder – https://amzn.to/3JCRu7B

Barebell Protein Bars – https://amzn.to/3DDFJKd

Hack #3: Snack on Low calorie-dense foods

This hack is the basis for the Noom diet app. Eating low calorie-dense foods helps you to feel full, while consuming a low number of calories. A great example of low calorie-dense snacks are:

1. Grapes – about 104 calories per cup
2. Oats – 154 calories per 1/2 cup
3. Greek Yogurt – 150 calories for 1 cup
4. Berries (strawberries, blueberries, raspberries, and blackberries) – 86 calories for 1 cup of blueberries
5. Eggs – 72 calories per egg (bonus – 6 grams protein per egg)
6. Popcorn (MY FAVORITE) – 31 calories in 1 cup of popcorn. (also high in fiber)
7. Chia Seeds – 138 calories for 1 ounce
8. Cottage Cheese – 163 calories for 1 cup (plus 28 grams of protein)
9. Watermelon – 46 calories for 1 cup

Weight Loss Hack #4: Step Count

Although the number 10,000 is somewhat arbitrary, it is still a good reference point to stick to. The number 10,000 came from the development of step-counters in China. There was no scientific point to it, just a random number that they thought would be a good amount of steps.

Even though this number was picked at somewhat random, 10,000 steps a day has shown to raise fat-burning significantly. The number isn’t what makes the difference, but the average American only walks 3-4,000 steps a day. Upping that to 10,000 can burn an extra 300-400 calories for the average person per day. This becomes significant in the long run.

Set your phone or smart watch to a 10,000 step goal and try to reach that on average each day. I promise that you will see results from this step quickly. Not only will the weight come off, but you will also get stronger and gain endurance.

STAY TUNED FOR MORE WEIGHT LOSS HACKS!