9 Simple Weight Loss Hacks To Try At Home

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Are you looking for a way to shed some weight? If you want to get rid of a few pounds in the fastest way possible, then this article gives you some simple weight loss hacks that you can replicate to achieve your goal.  By following the practices listed below, you can expect to see some positive results in no time.

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Number One: Combating High-Carb and Sugary Drinks

Carbohydrates, other than providing some level of energy for your body, are an unpleasant addition to your body. According to the department of agriculture (USDA), a single gram of carbs gives your body about 4 calories. With potatoes being the staple food in America, then you can only imagine the number of calories you take in a single bite of mashed potatoes, French fries, or even chips.

So, by cutting down on the number of carbohydrates you consume every day, you are inevitably reducing your weight. So, what happens to your body when you reduce carbs in your diet?

The human body processes calories to release energy. Therefore, by cutting down their intake, the body turns to the stored calories, including fats, proteins, and glycogen. And once your body starts using the fat stored in your body, that process contributes to weight loss.

What about Taking Sugary Drinks or Blended Juice in Place of a Fruit?

In your quest to lose some weight, there are a few things that are important to know. One of them is the calorie count in the drinks. Can you believe that there are about 38grams of calories in 10 ounces of club soda? Once this is clear, then you understand that taking sweetened drinks while trying to lose weight could take you back a long way, which inevitably cancels out your hard work.

 

Carbohydrates
Carbohydrates are main source of energy.

 

How Do You Cut off Carbs in Your Diet?

  • Remove Any Sugary Drinks from Your Diet

Sugar is a pure carbohydrate. By drinking more sugary drinks, you add to the total amount in your body, resulting in a negative outcome than what you intended. Even so, removing any sugary drinks, be it soda, milkshakes, ice cream, or any other sweetened drink from your daily diet is a weight-loss hack that has over time proven relatively sufficient.

Instead of getting the soda during lunch, you can opt for a glass of water or freshly squeezed lemonade.

  • Get Rid of Bread

Bread is among the most readily available foodstuffs around the world. You find it in your nearest outlet and at some of the most affordable prices. Unfortunately, it packs some of the highest calorie content with a few specks of fibers.

Isn’t whole-grain bread better recommended compared to white bread? While this is true, since the white bread contains a lot of highly processed grains, there are always better options to replace your whole grain bread. A vital weight-loss hack is to replace the bread with whole grains, nuts, and herbs.

  • Eat the Fruit, Don’t Blend It

Although it seems like a good idea to blend those fruits and have a glass of juice, it is not a welcome idea for your body. You see, when taking the fruit wholly, you get to take in most of the fibers from the fruit. However, by blending it, you lose most of these fibers when sieving the juice. Also, you could be tempted to add in a spoonful of sugar, which is not a healthy option.

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So, What Do You Take in Place of Your Favorite Juice?

The list is endless. For instance, instead of taking a glass of apple juice, which contains high proportions of sugars, you can go for;

  • Almonds – These are a beneficial option if you’re trying to lose weight. For 6 grams of carbs, half of them contain fibers.
  • Macadamia Nuts – These are also a good substitute because 50% of their total intake contains fibers.
  • Pecan Nuts – Out of 4 grams of carbs contained in pecans nuts, 3 of them are fibers.
  • Hazelnuts – These contain 60% fibers, which makes them an excellent addition to your diet.
  • Cheese – With less than 1 gram of carbs contained in cheese, you can never go wrong with cheese.
  • Walnuts – Walnuts, like pecans, have 50% fiber content, which is a valuable substitution for the high-carb foods in your diet.

Generally, transitioning from a high-carb diet to a low or non-carb diet is a weight-loss hack that is guaranteed to work and impacts your weight almost immediately.

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Number Two: Glucomannan Supplements

Experts often recommend weight-loss tactics that take considerable time to bring forth results. One prominent option is the glucomannan supplement.

So, What Is This Glucomannan Supplement?

This is a natural, water-soluble dietary fiber supplement. You can ingest it in a capsule or tablet form. When taking it, you could mix it with your food, drink or swallow with a glass of water.

How Does Your Body Benefit from the Glucomannan Supplement?

The glucomannan supplement improves your satiety and prevents the absorption of many calories. By taking about 1-4 grams of the supplement daily, your body can successfully start shedding some weight almost immediately.

The scientific perspective makes it more straightforward. According to research, a more viscous and gel-like fiber option acts better in your body when it comes to weight loss. Typically, it acts to suppress your appetite, which, in turn, changes your eating patterns. The glucomannan supplement works on three principles:

  • Controlling Appetite Hormones: Therefore, you feel hungry less often, which in turn results in fewer carbs intake.
  • Taking up the Physical Room in the Gut: Since you take the supplements with water, it takes up a significant amount of space in your guts. As a result, you eat less food.
  • Delays the Absorption of Food and Increases Defecation: If your body fails to absorb many carbs, it keeps less to store in the body, which translates to less weight and increased defecation.

The glucomannan supplement contains positively charged indigestible polysaccharides called chitin. These positively charged particles then bond with negatively charged lipid particles in your digestive tract. They then drag them along the gut, preventing their absorption. As a result, your body absorbs less fat and hence less fat to store or break.

 

Glucomannan
Glucomannan is dietary fiber.

 

The glucomannan supplement is a plant-based supplement. It is extracted from ‘konjac’ roots, which contain almost zero calories. So, by taking the supplement, there is no risk of getting any adverse results; therefore, you can agree that it is a weight-loss hack that is not only fast but also effective.

Remember how much gel-like fibers are effective? Well, the glucomannan supplement absorbs water to form a gelatinous form. When taken with lukewarm water, the process speeds up. Once it is in the stomach and small intestines, you start to feel full.

It does so by taking up room in your gut, both stomach, and intestines. The gelatinous form of the supplement mimics food. So, you feel full and take in less food in a day.

Also, due to their low-calorie content, you can take the supplement multiple times a day. For instance, 4-5 capsules of the glucomannan supplement contain only 5 calories.

In terms of delayed defecation, the supplement doubles in size when it changes states, from solid to gelatin. Also, it increases the mass of fecal products.

Additionally, by delaying the time taken by the food to reach the end of the gut system, you remain full for more extended periods. This way, you eliminate the snack cravings, which are often the highest source of calorie intake in your body.

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Number Three:  Low Sleeping Temperatures

The human body is highly adaptable.  It changes body mechanisms to suit your environment. For instance, if you are in a cold environment, your body breaks down relatively more fats to generate energy. If you want to lose some weight, one useful weight-loss hack is to endure the cold. When you sleep in the cold, your body’s metabolism changes to protect itself from adverse temperature fluctuations.

So, How Are Cold Temperatures Good for You?

Data and analysis have proven that a young person’s metabolism increases by up to 98% when temperatures drop to 68°F. When the temperature drops to 58°F, there is a further increase in metabolism up to 350%.

When the same person remains in a warm environment, there is no rise in metabolism.

To fully grasp how cold temperature can be helpful, you need to start from the beginning. First, cold temperature increases metabolism. It achieves this by prompting shivering. When your body is exposed to cold, the muscles start to shiver, an involuntary thermogenesis process.

So, How Is Shivering Related to Weight Loss?

Once your body is exposed to cold, the muscles go into thermogenesis mode. They quiver, and in response, the body generates heat. However, body heat comes as a by-product of metabolism, a process in which stored fats are broken down. So, when you shiver, fats break down; consequently, you lose weight.

So, does that mean that shivering is the only way to boost weight loss? Well, no, there is a scientific concept that explains weight loss in the human body. This is called the brown-fat concept, and it is a non-shivering process.

  • Brown-Fat Concept

Compared to shivering thermogenesis, brown-fat is proven to be a better and faster way to lose weight. It burns more fat and keeps your body warmer compared to shivering. How does it achieve this? It all boils down to the biochemistry composition of the brown fat. Compared to the other type of body fat, brown fat contains countless numbers of mitochondria (The energy-generating cells in the human body).

Actually, having more brown fat in your body is considered healthy because the higher the amount, the more the calorie burn. People with obesity and unhealthy lifestyles have less brown fat content in their bodies and a slower metabolism.

 

Thermogenesis
Thermogenesis is the procedure of heat production.

 

The high number of mitochondria in brown fat promote a higher rate of metabolism. As a result, you end up burning more calories, and in turn, you lose more weight.

In the same context, it is essential to understand that fats are not the only source of energy during the non-shivering thermogenesis process. Carbohydrates are also involved and contribute to the energy generation process. Therefore, with a slight drop in temperatures in your environment, your body fat and sugar composition decrease.

 

Number Four: Raisin Trick

On first look, raisins don’t seem to be that much of a weight-loss hack. However, once you understand how they work in your body, you’re likely to welcome the highly undervalued alternative to candy.

Raisins are rich in fiber. That is why they should be incorporated into your weight loss plan.

But They Have Sugars, Won’T that Affect Your Overall Results?

Well, raisins have natural sugars, which have proven to be the best alternative when you are in a weight loss quest. Also, they have high fiber content, which puts them far ahead of any processed product. However, to fully enjoy the benefits packed in the raisins, you should follow up with an adequate amount of workout.

How Are Resins a Weight-Loss Hack?

Resins do not cut down your fat content directly. Instead, they work around other plans to help you lose much weight when taken regularly. So, how do they achieve this?

  • They Speed up Digestion

Poor digestion is very harmful to the human body. That is because the body ends up storing fats, rather than converting the nutrients into energy. The major casualty of slow digestion is the people prone to being obese.

Scientists have proven that slow digestion and low metabolism are what contribute to obesity. With slow digestion, the metabolic rate drops, and the body prompts you to eat more to fulfill its energy requirements. And the more you eat, the faster you store fats in the body, consequently more weight.

Resins, on the other hand, are packed with fibers. These fibers are essential in the body because they speed up the digestion process and clear out your guts. Therefore, the chances of eating more food or fat deposits decrease. As for the waste, the fibers improve bowel movements, which removes the waste and toxins from your guts more efficiently.

 

Resins
Resins are safe food.

 

  • Resins Are an Energy Boost

Whenever you get into a weight loss program that is workout intensive, you need much energy to push through. However, with the wrong source of energy, you could end up nullifying all your efforts. These include the sugary drinks and foods discussed earlier.

Resins, on the other hand, provide the ultimate alternative. Being a natural sugar, mainly fructose and sucrose, and rich in fiber content, the resins supply the required energy without involving extra carbs. Therefore, you can stick to your meal plan without craving that milkshake to keep you going.

Resins are the alternative that has no strings attached. You get to satisfy your sweet tooth while keeping a tight check on your calorie intake. So. It is a win-win situation for you.

 

Number Five: The Chicken Cabbage Soup Diet

If you are looking to jump-start your weight loss journey, then the chicken cabbage soup is a weight-loss hack that you must try. Not only does it provide a strict low-calorie intake, but it also is the perfect kick-starter to your goal.

The only requirement is to dedicate a week to the chicken cabbage soup diet every month. When consistently followed, the diet helps you lose up to 10 pounds per week.

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How Does Cabbage-Chicken Soup Work?

When you want to lose weight in a short time, a crash diet is a way to go. This is the type of meal that contains minimal calories, with a bowl having less than 100 calories.

Well, the chicken cabbage soup diet is the best example of a crash diet. When taken consistently for a week, it shifts your body’s metabolic system. Since your body no longer has calories coming in, it results in breaking down the stored fats and carbohydrates to supply your body with energy. Also, the metabolism goes for the body muscles.

So, by the end of the week, you lose weight in water, fat, and muscle content.

What Is the Recipe for the Soup?

A cabbage chicken soup consists of a single cabbage head, chicken, tomatoes, and various herbs and veggies. Just because it has a low-calorie count, it should not taste bad. Also, the vegetables added to the soup supplement for the fibers make it suitable for your digestion and cleaning of your digestive tract.

Shortcomings of the Cabbage Chicken Soup Diet

Although the diet is guaranteed to work when taken consistently, it comes under some heavy criticism because of its extreme calorie deficiency. Health experts advise that you only exercise this diet for one week in a month because you would otherwise be risking malnutrition, which is never a good thing if you want to keep a healthy body.

According to nutritional experts, this diet is not sustainable. Any weight you lose can be quickly gained. Also, it focuses on proteins and vegetables, which means they cut off carbohydrates. This is harmful because you risk a nutrient imbalance in your body.

 

Crash Diet
A crash diet can harm your heart.

 

Benefits of the Chicken Cabbage Soup

If you are looking for the ultimate weight loss hack, then this is it. It guarantees weight loss of up to 10 pounds in a week. If that doesn’t get you excited, then you would be pleased to know that it is a simple recipe, making it easy to maintain and follow. If you are busy or short on cash, then this is the diet for you. It takes a short time to prepare and is economical.

If you want that great start to your weight loss process, you can start with a week of the chicken cabbage soup diet and follow up with exercise and a healthy diet for the rest of the month.

 

Number Six: The Harm of Food Commercials

Believe it or not, the ad you see on TV or your phone has a significant effect on your weight. The idea is also well known to the advertising companies. Their goal is to feed you with the visual representation of the fattening food, which often leads to you indulging. Eventually, all the posts create a trance that inflicts your food choices, and in return, impacts your eating pattern.

That is why you go to your phone and order a pizza shortly after watching the cheese melt in a Domino’s Pizza, or go to your fridge to get a cold Coke when you hear the sizzling sound on the TV.

How Do Food Commercials Affect Your Eating?

Food commercials are often visual images that trick the brain into taking immediate action. Even if it is not the same food as advised, you find yourself eating soon after the food commercial ends. The brain generates a reaction to the food in front of you. And this is not limited to junk foods; even the healthier options, such as fruits and vegetables, fall victim.

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So, What Is the Science behind the Behavioral Shift?

Once your eyes see the savory food shown on the ads, the brain processes it as real food and prompts more release of the hunger hormone. So, you eat, even when you would not normally eat at that hour. The body starts to receive signals from the brain to prepare for an incoming meal. Then, you start salivating, and the stomach produces gastric juices.

As a result, your appetite goes up, and you end up ordering some food because you think you are hungry.

 

Number Seven: How Your Clothes Affect Your Weight Loss

If you sit and think about it, clothes rarely come up as something that affects your weight. However, that is where you go wrong. In addition to the healthy diet, the treadmill, and all the exercises you do, the right choice of clothes ultimately affects your weight.

Clothes affect your eating habits and, in turn, your weight gain and loss.

How Do Clothes Affect Your Weight?

Clothes play an essential role in the day to day life of any individual. Regardless of what you consider to be right or wrong, you always find yourself thinking about your weight when you are choosing the clothes to wear. For instance, when you are going out with your friends, you go for the attire that hides the parts you consider undesirable. So, if you have any hanging fat, you find yourself going for the baggy shirt or dress, rather than the tight-fitting.

Also, when you are eating, you consider how you look. That is why you don’t hesitate to take an extra slice of pizza when you are in a loose t-shirt since it hides the food tummy.

Although they are some of the most comfortable clothes to spend your time in, the baggy clothes are the enemy, and regularly changing to other clothes could greatly influence your weight loss plan.

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Which Clothes Should You Wear?

Choosing the right clothes to wear could be a useful weight loss trick. When you are planning to lose weight, and you need the motivation to get going, a closet update is sure to get you there. With a wardrobe change, you get a clearer perspective of where your body needs to be, and you work towards that.

So, what is this wardrobe change? The first step is to get better fitting clothes for yourself. This way, you see how your body looks, and you can get down to laying out a plan to give you the body type you need to look fabulous. Some of these clothes include:

Corsets

If you have ever looked at Kim Kardashian or Jessica Alba and wanted a similar waist, then a corset is the way to go. Wearing a corset will not magically slim your waist in a few days. You need to follow a strict corset diet plan. The corset acts as a tool to measure your improvement and give you the standard measurements to get to your desired transformation.

The corset diet has the potential to give you the perfect body. So, what can you expect when you follow a scientifically planned corset diet?

  • You Cut Your Meals in Half

One primary approach taken when going into a corset diet is to reduce your meals in half. Now, you no longer have the daunting task of calculating your calories. With a half meal, your body uses up the extra fat and carbohydrates to substitute the energy requirements that would require you to eat more. For overweight people, cutting the meal into half trims the meal into the right proportions, and you start to lose weight very quickly.

  • Prioritize Low-Calorie Foods

As discussed earlier, carbs are the enemy of weight loss. By getting rid of the carbs-intensive foods, drinks, and snacks, you are on the right track to getting the body of your dreams. Alternatively, you add some low-calorie foods to your plate. These substitute foods make you full faster and for longer, which means you eat less.

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  • Go for a Smoothie Instead of Juice

If you feel hungry in the middle of the day, you will most likely go for a snack and chase it down with sugary juice. Well, both of these options are bad for your weight loss goals. Alternatively, you can try a highly recommended weight loss hack, a low carb smoothie.

Despite the juice being a highly-rated product, it only works to add a significant amount of carbs and calories to your meal. Replacing it with a smoothie makes you full faster than the juice, and you take in fewer calories, which is in line with the goal of the corset diet.

  • Use the Stairs

If you plan on getting into a corset diet to shed off the extra fat, then one useful weight-loss hack is always to take the stairs. Although going up fleets of stairs does not cut down your overall weight, you come out of it with toned legs. Now, you can wear that short dress you wanted to try out and feel confident.

  • Take a Bowl of Broth before a Meal

The main aim of getting a corset is to get the waist and body you desire. And to achieve this, you need to keep a stronghold on the number of carbs and calories you consume in every meal. For some meals, the quantity of calories is low, but when taken in huge volumes, the calories shoot up. So, what can you do to ensure you take fewer portions of food?

The best trick is to take a bowl of broth before a meal. Before you sit down for lunch or dinner, a bowl of cabbage, chicken, fish, beef, or vegetable broth could be a nice treat. It curbs your hunger, and you eat less when it comes to the main meal.

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Workout Clothes

If you visit the gym, take some time to consider the clothes you wear for your workout. By choosing fitting clothes, you gain self-awareness about your body, which prompts you to work harder towards your goals.

After some time, you notice some positive changes in your body. For instance, you may notice the t-shirt is not as tight as it used to be around the stomach, which is a positive indication that you are losing belly fat. While noticing your body improvements, you are more likely to visit the gym until you reach your intended goal.

Compression Gears

Most people give up exercise and gym workouts because they experience muscle damage. However, with improvement in technology, you longer have to worry about your muscles wasting or hurting during a workout. Compression gears are specially designed to hold and support your muscles during a workout. Therefore, you can go for longer and burn more calories than ever before.

A necessary disclaimer to note is that the gears do not shed the weight themselves. Instead, they help you push through your sessions to stick to your weight loss plan.

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Number Eight: Benefits of Disrupting Your Meal Patterns

There is nothing as dangerous as a body falling into habits. And these do include not only your eating patterns but also the preferences you make. How strongly do you have to be to choose the bowl of salad instead of reaching for the pizza with extra cheese and toppings? The sad part is that you only realize that you have taken many calories when halfway done with your meal.

If you are looking for a great weight-loss hack, stop ignoring the power of your decision. The choices you make every day impact your overall goal. They could be as small as taking a glass of water instead of soda, to changing the number of snack breaks you have.

Some Tips to Get over Habitual Eating

When trying to break away from a habit, anything small could break or make your streak. So, what are some of these things you can do to help you overcome eating habits?

Use Your less-Dominant Hand

According to Neil and his colleagues, a habit forms when you repetitively perform a task, to a point where you do it subconsciously. According to the study they conducted, a group of people eating popcorn while watching a movie barely noticed that it was stale and watery. However, when asked to use their less-dominant hand, they paid attention to what they were eating.

The same applies to your daily life. When you change your hand to the less-dominant one, you are bound to involve your consciousness when eating. This way, you are aware of the calorie content you eat.

 

Healthy Foods
Healthy eating for healthy weight.

 

Look for Constructive Disruptions

If you have stayed idle for a whole day, you are bound to eat more often than when you were busy. When you are working towards weight loss, find a constructive way to spend your time, and you end up making fewer trips to the kitchen or pantry.

Your Will Power Could save You

Having strong willpower goes a long way when it comes to losing weight. You need to will your strength not to stop by the drive-thru on your way from work. When you go to a supermarket, you need to be strong enough to avoid all the sugary pastries and stick to your meal plan. Say no, change the route, and drive home. Soon, you will notice a shift in your cravings, and consequently, your weight.

Be Mindful When Eating

One common phrase among chefs is that you need to appreciate your food to gain its value. So, rather than eating aimlessly, anywhere, you go, take your time and be mindful of your eating habits. For instance, you could take keen notice of your body cues, which alert you when you are full. Also, by observing the effect of your food on your moods and body, you can select the ones that have adverse effects.

Finally, seeking out help from a therapist when experiencing food anxiety is one way to be mindful of your diet. You could also learn to bluff your hunger with smell and textures.

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Number Nine: How You Chew Your Food

When you hear that how you chew your food affects your weight, you are reluctant to agree. However, the majority of the overweight population tend to eat food fast and carelessly. As a result, they end up with slow and poor digestion, which leads to health complications.

If you heard that fast eaters have a 115% higher chance of being obese, you would pause and learn about the benefits of chewing your food slowly.

How Does Slow Chewing Help in Your Weight Loss Plan?

Slow chewing makes you intake fewer calories.

Once you get hungry, your body produces ghrelin, a hunger hormone that spikes rapidly, making you feel even more hungry. As you consume your food, the hormone gets suppressed, and you start to feel full.

Now, imagine you feeling hungry, and gobbling down all your food immediately. The result is that you feel full faster, but you also take more food. On the other hand, a slow eater tricks the hunger hormone to believe that you are full, even before finishing your full plate. As a result, you end up taking fewer calories.

Also, by eating slowly, your mastication muscles tire eventually, and at that point, you stop eating.

 

Calories Foods
Too many calories can lead you to weight gain.

 

Bottom Line

Expensive and intensive weight loss exercises often discourage you, and you find yourself going back to the starting point. However, you do not have to work yourself to the brink, just to shed some weight. With the weight loss hacks listed above, you can achieve your desired body type and weight by making simple adjustments to your daily life.

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