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The key to weight loss is to burn more calories than you consume — that’s called being in a calorie deficit — but if you think you need to starve yourself or do 2 hours of cardio every day to get results, read on.
4 Life Changing Weight Loss Hacks
1. Strength Train
Strength training is more effective than cardio for weight loss. When you increase your lean muscle mass your resting metabolism also increases. That means you’ll burn more calories 24/7, even while you’re asleep. Building muscle is the fountain of youth. Do Not Skip this tip.
2. Up Your Protein Intake
Muscle is made primarily of protein. A higher protein intake can help you gain muscle mass while reducing muscle loss as you lose weight. Upping your protein can also make you feel fuller longer, reduce cravings, and boost your metabolism due to its high thermic effect. This means that it takes more energy (calories) to digest protein than other nutrients. Simply consuming and digesting protein burns more cals. That’s pretty cool.
3. Get 7-8 Hours of Sleep Every Night
Sleep deprivation can lead to significant increases in hunger, food cravings and portion sizes. This is caused partly by the effect of sleep on the hunger hormones ghrelin and leptin. When you do not get adequate sleep, the body makes more ghrelin and less leptin, leaving you hungry and increasing your appetite.
Getting 7-8 hours of sleep may also help you make healthier food choices. Anyone else find themselves in the door dash app or the drive thru lane whenever they’ve had a terrible night’s sleep??
4. Be Patient + Don’t Quit
Be the turtle, not the hare.
Healthy weight loss takes time and it’s ok to have less than perfect days with your exercise, nutrition, and sleep. It’s ok to enjoy a night out, holidays, or a vacation. Just get yourself back on track, without guilt, and DON’T QUIT. Patience and consistency over time will deliver lasting results.
Remember: weight fluctuations are normal and the scale is not the only way to measure progress. If you’re building muscle while losing fat — that’s called body recomposition — your weight might not budge while your waist line shrinks. Consider tracking measurements too.
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