Need some easy life hacks to help you lose weight? Exercising and eating healthy foods may be two of the most important elements in losing excess weight. But sometimes, going to the gym and cooking at home can consume too much of your time. Fortunately, there are countless little things you can do throughout the day to help your body shed more weight, even when lack of time and other lifestyle factors make it hard to stick to your ideal routine.
Want to accelerate your weight-loss progress? Check out these 10 easy life hacks that will help you shed those extra pounds!
1. Sleep longer
Lack of sleep can impede your weight loss in many ways, such as leaving you feeling too tired to exercise or eat properly, upsetting your hunger hormones, and decreasing your metabolism. Aim for at least seven hours of sleep per night, since getting less than seven hours can actually trigger weight gain.
2. Brush your teeth
Instead of waiting until just before bedtime to brush your teeth, head to the bathroom immediately following dinner to clean your pearly whites. Research shows that brushing your teeth after dinner puts you into wind-down mode earlier, and helps you resist late-night snacking that can contribute to weight gain.
3. Get active during TV commercials
If you’re not willing to miss your favorite television shows to visit the gym, mute the commercials when they come on and exercise during each break. Most channels play roughly 15 minutes of commercials for every hour. Equip your living room with resistance bands, free weights, and other workout gear, or do this 7-minute body-resistance workout while you’re waiting for your show to come back on.
4. Buy healthy grab-and-go snacks
Meal prep can sometimes be time-consuming and mentally draining, but there are still a number of packaged grab-and-go snacks you can buy that are relatively healthy and won’t cause weight gain. Instead of resorting to buying vending machine snacks at work or heading out for fast food, buy packs of nuts, sliced veggies, Greek yogurt cups (look for no added sugar), and other healthy, convenient snacks to munch on throughout the day.
5. Update your exercise wardrobe
Cotton sweatpants, ratty oversized t-shirts, and that track suit you’ve had in your closet for over two decades are mostly inefficient for exercise, and can even affect your motivation and workout performance. Update your workout wardrobe by investing in new, updated, eye-catching pieces that absorb sweat, keep you dry and comfortable, and motivate you to exercise more often. Dressing for the gym like you mean business can help you shed those pounds.
6. Take the stairs
When presented with taking the stairs, escalator, or elevator, always opt for the stairs. Taking the stairs is a great workout that will get your heart pumping and boost your overall metabolism if even just a little. If you work in a tall office building, take a break a couple of times a day and walk all the way to the top floor. If you work in an environment without stairs, spend a portion of your break walking around your campus, building, or work area instead of sitting around and doing things on your phone.
7. Stock up on precooked meals
Invest in smart cooking options like a slow-cooker and instant pot, and devote a few hours on weekends to making large batches of easy-to-reheat meals like soups, stews, and chilis. Then, save all your healthy leftovers to eat throughout the week so there are no excuses for eating out or visiting the drive-thru.
8. Use eco-friendly non-stick cookware
Consider replacing your stainless steel pots and pans with eco-friendly non-stick counterparts. This allows you to quit using fattening oils, butters, and toxic non-stick cooking sprays that can drive weight gain, inflammation, and other serious health problems.
9. Play active video games
Video games tend to have a reputation of promoting laziness, but not all video games require you to sit in front of the TV. Today, you can choose from a wide range of dance games, sports games, and fitness games that make you sweat and that really offer fun, intense workouts that can lead to weight loss.
10. Turn down the thermostat
Spending time in chillier temperatures causes your body to burn more calories and fat as your body works to maintain its core temperature. Try turning the thermostat down to 60°F and go about your daily business without bundling up too much, as this can negate your weight-loss efforts.
Need extra help meeting your weight-loss goals? Garcia Weight Loss offers personalized weight loss programs designed to help you look and feel your best. Contact us today for your no-cost consultation!
Medically reviewed by Jay J. Garcia, MD on December 20, 2017