Weight Loss Life Hacks
You’ve heard of hacking computers, smartphones, and emails, but what about hacking your body? This concept is called biohacking. While it may sound like something out of a sci-fi movie, it’s actually about self-improvement. Biohacking is essentially the practice of changing your chemistry and physiology through simple lifestyle and dietary changes. Minor changes to your daily routine improve the functioning of your body and compound over time to create dramatic changes. You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine. These are the most effective life hacks to enhance weight loss with minimal effort.
STAND UP FOR FAT LOSS
Standing at work or at least alternating between sitting and standing is an easy way to burn calories. Standing increases your heart rate by an extra 10 beats per minute. An added 10 beats per minute may not seem like a lot, but that adds up to around 50 extra calories burned an hour compared to sitting. After a year, that’s approximately 30,000 extra calories lost just from standing at your standing desk for three to four hours a day at work. 30,000 calories is equal to running 10 marathons in a year! That’s 10 marathons, effortlessly ran from your standing desk while you’re working. This added caloric expenditure is equivalent to almost eight pounds of pure fat lost.
LOSING WEIGHT IS NEAT
Non-exercise activity thermogenesis (NEAT) includes the calories expended outside of exercise, eating, and sleeping. Simple tasks such as walking help you burn additional calories without working too hard. Both weight loss and weight maintenance can be made easier by increasing daily NEAT. Try to accumulate 10,000 steps each day by taking brisk 10-minute walks after breakfast, lunch, and dinner.
AVOID PROCESSED FOODS
Highly processed foods are calorically dense and low on the satiety index, meaning they don’t make you feel full. This is literally the perfect recipe for weight gain. Processed foods also do wacky things like interrupt communication between cells and cause inflammatory reactions. The primary goal with your diet is to choose food as close to its natural form as possible. Look for whole, fresh food and minimize or eliminate all packaged foods containing more than five ingredients and refined grains, sugar, and deep-fried foods.
NEVER DECREASE PROTEIN INTAKE
You need to reduce calories when attempting to lose fat, but the one macronutrient you should never reduce is protein. Elevating protein intake has been shown to result in greater maintenance of lean body mass during weight loss in both overweight and athletic populations. Aim for about 1 gram of high-quality protein per pound of bodyweight daily. For a 150-pound female, this equates to 150 grams of protein.
LIFT WEIGHTS TO LOSE WEIGHT
When undergoing an energy-restricted diet to induce fat loss, the body also decreases lean body mass, lowering your metabolism. Performing resistance training will offset the adverse outcomes that calorie restriction causes. It’s essential to make sure you are doing the right kind of resistance training. It’s common for women to engage in high-repetition workouts during a fat loss phase, but this is a mistake. Don’t make high-repetition, endurance-based training your priority. Instead, Follow a program designed to stimulate muscle growth. Pick at least two exercises to target each major muscle group and perform 3-4 sets of 6-12 challenging reps.
Increasing water consumption burns additional calories by boosting your resting metabolism. Water intake also acts as a natural appetite suppressant. When the stomach senses that it is full, it sends signals to the brain to stop eating. In addition, being optimally hydrated makes exercise easier and more efficient. Try to drink half your body weight in ounces per day. For example, if you are 200 pounds, you should drink 100 ounces of water a day.
Dieting can be challenging, especially when you’re doing it for weeks or months on end. There is growing research supporting that dietary “refeeds” accelerate weight loss. Refeeds interrupt consecutive days of low-calorie dieting. Refeed days or meals are strategically planned periods where you eat more food than usual while dieting. There are many reasons, both physiological and psychological, that refeeds are beneficial, including:
- Enhancing fat loss by decreasing some of the body’s adaptive responses to chronic caloric restriction
- Increasing your metabolism, which is essential for long-term fat-loss success
- Elevating leptin levels, which decreases your appetite and cravings for food
- Providing a temporary break from your diet, which can help with dietary compliance
Try introducing a refeed meal once every 2-4 weeks of strict dieting. For your this meal take 2 hours to eat whatever you want. Indulge and enjoy—you’ve earned it!
If you follow each of these life hacks, you can lose weight without going to drastic measures. Remember, Success is the product of daily habits—not once-in-a-lifetime transformations.