10 min read17 Simple Weight Loss Hacks (That Actually Work)In today’s blog post I’ll be going over 17 simple weight loss hacks that actually work! Because when it comes to losing weight, knowledge is key. The more you learn how to lose weight, the better you can then apply it to yourself.So let’s get started.Tell someone to hide the snacksIf you have snacks at home, ask someone to hide them so you have no chance of eating them.Snacking for a lot of people is one of the main causes of weight gain. Therefore, if there are no snacks in plain sight, you’re more in line with staying at a calorie deficit (losing weight). I’m not saying snacks specifically cause you to gain weight. It’s the unconscious eating habits that MOST people tend to have.This unconscious eating habit? Well, it causes you to climb into a calorie surplus, which then leads to weight gain.Now I do add snacks into some of my client’s meal plans. However, these snacks have been calculated into the number of calories they should be eating to lose weight. If you’re interested in a tailored meal plan so you too can eat snacks throughout the day, you can contact me here. More so, I’ll teach you even more weight loss hacks.Create a grocery list before grocery shoppingWhen you fail to plan you plan to fail.I live with this phrase in everything I do and grocery shopping is no exception. It’s a critical weight loss hack.So how does this work? Well, let me explain how I apply this myself so you can better envision it.Before I head into the grocery store I like to create a general list of the exact meals that I’ll be eating throughout the week. This will include meals for:BreakfastLunchDinnerPost-workout mealsEventsPartiesSpecial OccasionsOnce I know this I can then purchase my grocery items more accurately.The last thing you want to do is overbuy because a lot of things tend to spoil.More so, you don’t want to underbuy because then you have to spend time going back and forth to the grocery store.Lastly, prioritize the protein in your grocery list before throwing in carbs and fats into your cart. Boost the proteinSimply put, eating more protein is not only beneficial for building muscle, but it can also help you lose weight.Protein can reduce hunger and boost metabolism, however, do know that eating too much protein can push you into a calorie surplus (weight gain). The recommended amount is to consume 1 gram of protein per pound of bodyweight. So if you weight 150 pounds you’ll consume 150 grams of protein per day.If it’s difficult for you to consume that much protein in a day then I would highly advice investing in a protein supplement.Never keep snacks in your roomKeeping snacks in your room is dangerous.Why?Because many will tend to mindlessly reach for the snack and consume unnecessary calories to fill their boredom and time. More so, due to the convenience of having snacks in front of you, it’ll most likely cause you to eat it. So keep snacks out of the room please.Skip a good deal when possibleThere’s plenty of fast food deals that CAN be enticing. Especially if you’re on a budget or are just looking for a quick fix.Now as tempting as it may be to act on a buy one get one free deal, trying to burn off the extra calories may not be worth your time. Especially if you’ve been busting your butt off to stay on track.Slap yourselfSometimes we all need a reality check. So go ahead and slap yourself and you’ll be right back on track. Eat out with people with the same goalIt’s good practice to hang out with people that strive to accomplish the same goal as you. Concerning this blog post, that goal being weight loss.The accountability and the encouragement to reach your weight loss goals become more transparent and reachable when hanging out with like-minded people. Imagine if you had someone that didn’t care for their body and ate junk food every single day. Do you think they’ll want to weigh their Cheetos on a food scale?I don’t think so.Learn serving sizesThis hack is an important one because I feel many people forget that a nutrition label even exists.If you spend time to learn what’s on a nutrition label, more specifically the serving sizes, you’ll save yourself from eating more calories than you should.When I first started my fitness journey, I knew nothing about nutrition labels. Matter of fact I would unknowingly be eating 2-4 serving sizes more than I should have. For instance, let’s look at a Lenny & Larry protein cookie.At first glance, you would think this delicious cookie is 1 serving. It shows 16 grams of protein on the front label, which sounds great. Knowing this I went ahead and ate this cookie for a couple of months. It wasn’t until one day I discovered the nutrition label that I learned that a Len & Larry cookie is 2 servings. So in reality, each serving yields 8 grams of protein.*MIND BLOWN*So to make a long story short, I was eating more calories than I should have been eating. Which is probably why I was so frustrated with losing weight back in the day. Again, learn nutrition labels. Get a food scaleIf you want to know exactly how much calories you’re eating, a food scale is a must. I’ve mentioned a few times about calorie deficits so far. Well, let’s break that down real quick.A calorie deficit is the total number of calories you need to eat per day to lose weight. Everyone’s calorie deficit is unique based on their height, weight, age, gender, and how active they are.Calorie deficits are broken down into 3 factors:ProteinFatsCarbsThese 3 factors are what we call Macros. Add these 3 up and it’ll amount to your calorie deficit.So to know how much calories you’re eating, you’ll need to search up the food your eating via myfitnesspal or any calorie counting app.Once you search it up it’ll provide you the number of calories along with how much protein, fats, and carbs in grams.Invest in meal prep containersOne of the biggest reasons why people never lose weight is due to the convenience of eating more calories than they should.Think about it, there’s a Starbucks and McDonalds at every corner. If you haven’t prepped your food, you’ll be more likely to opt into buying fast food real quick. Why?Because it’s convenient and it saves you time.Well, let’s talk about meal prep containers. If you spend the time to prep your meals the night before and bring your meal prep to work…You’ll stay on track with losing weight because you’ll have a meal conveniently prepped for you.You can get meal prep containers conveniently on amazon.Clean your kitchenA clean kitchen will influence your choices of eating clean. The feeling of accomplishment of having a clean kitchen creates a momentum of wanting to do more good things for yourself.This weight loss hack has worked awesome for me and the majority of my clients. Never grocery shop or order food when hungryEver order more food than your appetite can handle? Or have you ever grocery shopped and purchased unnecessary junk food just because you were hungry?If so, you’re not the only one. To be honest, most people eat more calories than they should because they order too much.What happens when you order too much? You eat too much, hence weight gain.So here’s the hack, go in with food in your stomach. Doing so will cause you to want to order less because you’re simply not starving yourself.You can have anything from a:Protein shakeProtein barAlmondsA spoonful of peanut butterOr even a bowl of oatmealOf course, you’re not limited to those selections and you can eat whatever fits your calories. Rule of thumb, prioritize protein.Drink more waterYou’ve probably heard this before that water provides so many benefits for weight loss, and I’m here to solidify that message. Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Ideally, you’ll want to consume 1 gallon of water per day or more depending on how active you are. I’ve recommended to clients that rarely drink water to build up to the idea of drinking that much water (1 gallon to be exact).For instance, instead of drinking 2 cups of water a day, I’d recommend them to drink 3 cups a day for an entire week. Once they build a habit of drinking 3 cups, I’ll then increase the amount week to week.Bonus hackCarry a gallon jug of water with you the entire day. This allows you to gauge how much water you’re drinking. It works wonders and if you add your BCAAs or flavored water drops in it, it’s like you’re treating yourself the entire day. Workout in the morningWorking out in the morning provides so many benefits when it comes to weight loss.Matter of fact, I mention in blog post ‘3 tips on how to lose weight fast (in 2020)‘ that if you work out in the morning, fasted…Your body feeds off body fat for fuel. It’s a post to read once you finish reading all the hacks in today’s post. Another reason why I recommend working out in the morning is that you have no time to think about curating excuses. In comparison to working out in the evening, excuses develop such as:I’m too tiredI have to cookThere’s too much trafficI have to wake up early tomorrowAnd that’s not even scratching the surface of how much excuses people come up with.And trust me, I’ve heard my fair of share of excuses being in the Personal Training industry for so long. So if you’re able to, workout in the morning. Sleep in your gym clothesIf you plan to workout early in the morning, plan to sleep in your gym clothes.Doing so will take care of one less thing you have to do in the morning, hence, you will remove any excuse of not being able to find your favorite shorts, leggings, shoes, etc. We’ve mentioned a ton of weight loss hacks so far and I believe this is one of the simplest.Use smaller platesUnless you’re weighing out your foods with a food scale, using a smaller plate may be the hack that helps you lose weight.The reason being is primarily portion control. With a limited amount of space to add food, you’re pretty much forced to eat less. This method can work wonders for a lot of people if they don’t want to dive into the complexities of counting macros. Hire a coach to create a tailored meal programOut of all the weight loss hacks, hiring a coach has got to be one of the most important.Why? Because it’s a cheat code that helps you get to your goal so much faster.A coach that knows what they’re doing will create a program that will mesh with your likes, dislikes, and most importantly your lifestyle.It removes the headaches of attempting to do it yourself.As mentioned above in the snacking hack, if you need help with your meals or training program, let’s chat. I’d love to work with you. ConclusionSo there you have it, everyone! 17 simple weight loss hacks that you can start applying today. Remember, knowing these hacks are great, but the magic happens when you start applying it to yourself! If you found any of these weight loss hacks helpful be sure to share this post with a friend!