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9 Hacks That Will Help You Lose Weight

water and fruit to help lose weight

Want to know easy hacks to lose weight that have nothing to do with exercise?

Stay right here to find out 9 hacks that are simple to incorporate in your everyday life!

A healthy diet and exercise are essential for maintaining a healthy weight. You know this.

But, what you might not know are some of these slick tricks that can help keep your weight loss goals on track.

Weight loss goals can be hard to hit when you have a busy life.

We want to eat healthy but, many of our biggest mistakes come from needing to eat in a hurry or being too tired to figure out what to eat.

It’s easy to stop by a fast food place on your way home from work or grab a bag of chips instead of lunch. The key is to make it as easy as possible for yourself to eat healthy.

Change a few unhealthy choices with these brilliant hacks.

9 Hacks to Help you Lose Weight


 sugary drinks for weight loss hacks

1. Don’t Drink Your Calories

The average American drinks 300-400 calories a day.  Thats a ton of empty calories that are making us fat.

If you drink water instead (which has zero calories) you will hydrate your skin and body and save all those calories for actual food.  

Even though we may think drinking orange juice or other fruit juices are healthy, it is actually the opposite.

Fruit juices are FULL of sugar.  That is why diabetics are given orange juice as a quick fix when their blood sugar levels fall.

The sugar content is so high, it helps to stabilize their levels quickly.

Instead add fruit to your water for added flavor.

Another zero calorie option is green tea. It is packed with anti-oxidants and polyphenols! There are so many options for flavors and you can drink it hot or cold.


2. Fill up on Fiber First

Fiber fights fat!

Fiber is a carbohydrate found in fruits, vegetables, and whole grains that your body has a hard time digesting, and it does a couple of awesome things.

It can help you feel full without adding extra calories, so you’re not going to eat as much.

It also lowers insulin levels, which makes your body less likely to store unwanted fat.

Eat foods with high fiber at the beginning of the meal, so you’re less likely to overeat.

Eat your vegetables first. Some great high fiber foods to try are carrots, black beans, lentils, chia seeds, and berries.

smaller plates for weight loss hacks

3. Use Smaller Plates

Trick your mind into thinking your eating more.

Replace your plates and bowls with small, colorful dinnerware to create the illusion that you’re eating more food than you are.

Research has proven that this works to help you lose weight and maintain a healthy weight.

According to Cornell University, over 50 studies  found that people ate 30% less and felt as satisfied when they ate food from smaller plates as they did from larger plates.

Also, try slowing down a bit when you eat.  It take a while for your brain to realize it’s full.


4. Eat a Real Breakfast

Eating breakfast gives your metabolism a boost and sets the mood for the rest of the day.

When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts.

According to a study by the American Journal of Clinical Nutrition  evidence found that people who skip breakfast compensate later in the day with more refined carbohydrates and fats and fewer fruits and vegetables.

When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.

meal prep for weight loss hacks

5. Prep Meals in Advance

Diet programs that include frozen meal plans are popular because they take the brain out of the picture when it comes to choosing what to make and dealing with portion control.

Prepping meals ahead of time can seem like a lot of work but think of it this way; you don’t have to wonder what you’re going to eat.

Plus, when prepping,  you actually only need to cook once every four days, rather than daily.

Get some containers (like these on Amazon) and your meals will stay good in the fridge for at least four days (some people push it further).

It’s easy to go out and grab some fast food when we get hungry, instead these are perfect for just sticking in the microwave.

Prepping meals in advance is an awesome strategy for keeping yourself on track with healthy eating, portion control, and to help lose weight.


Related Post:

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6. Drink a Glass of Water Before a Meal

Numerous studies have shown that drinking water before meals can result in consuming less calories at those meals, which can ultimately help you lose weight.

This is probably because the water provides a sense of fullness, so not as much food is needed to reach the point of satiety.

It’s common knowledge that drinking plenty of water everyday is essential for the body to function properly.

However, do you know what is the optimal time to drink water?

After waking up​

Drink one glass of water after waking up to help activate your internal organs. The water will help to remove any toxins before your first meal of the day and start revving up your metabolism.

Before a meal

Drink one glass of water 30 minutes before a meal to help you feel fuller and so your tummy has time to register that it has something in it.

Make sure it is water and not a high calorie sugary drink.

You can also have carbonated water that is flavored as long as it doesn’t have any sweeteners. La Croix is a great brand and it helps fight cravings.


7. Use a Water Bottle Tracker

Yes, drinking water is hard to do at first.  But guess what?

Your body will start to crave it after about a week.  So water bottle trackers are great, especially when you’re first starting out.  (This is a great one on Amazon)

A water bottle tracker is really important because it helps you “see” how much water you are drinking in a day.

If not, its hard to keep track of water consumption.

Water is essential for our health!  It keeps our skin healthy and hydrated as well as keeping our organs working as they should.

8. Eat off a Plate, Not out of the Bag

I have done this for years and started my kids on this practice.

Put your snack on a plate or in a bowl instead of eating out of the bag so you don’t overeat.  It is so easy to keep eating when your hand goes in the bag, which makes it harder to lose weight.

Mostly if we are eating while watching tv or some other distracting activity.

Seeing is believing, so it is important that you see how much of a snack you’re eating before you dive in.

Otherwise, you could consume way more than you intended with mindless eating.



tortillas and veggies weight loss hacks

9. Always have Tortillas, Lean Meat & Veggies on Hand

I heard this somewhere a while back and thought it was the greatest idea!

Cook some lean meat to have prepped and in the fridge.

Vegetables, such as onions and peppers, can also be sautéed ahead of time and put in the fridge.

Then you can quickly throw veggies and meat in a skillet or the microwave to warm for a fast meal.

It’s so quick and easy, and ensures you eat something healthy and filling, instead of running through the drive- thru.

Tortillas can be made with hot or cold meat. The same with vegetables.

If using chicken breast, you may warm that along with onions and peppers in a skillet for a warm meal. Or take cold chicken breast and add tomatoes, lettuce, and pickles, for a quick lunch wrap.

Hummus is a nice creamy base to use on your tortilla for any wrap you make.

Choose 100% wheat tortillas, or brown rice tortillas for a filling fiber.

9 Hacks to Help You Lose Weight

  1. Don’t drink your calories
  2. Fill up on fiber first
  3. Use smaller plates
  4. Eat a real breakfast
  5. Prep meals in advance
  6. Drink a glass of water before a meal
  7. Use a water bottle tracker
  8. Eat off a plate, not out of the bag
  9. Always have tortillas, lean meat and veggies on hand


Disclaimer/Disclosure: This post may contain affiliate links. Read more about my disclaimer and disclosure here.

What are your favorite no exercise hacks to help you lose weight or stay at a healthy weight?


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