Whether you just made the decide to begin your fatloss journey or have been going at it for some time now, we can always learn new ways to increase our progress. In this article, we list 12 life hacks that will help you achieve that goal weight or physique, as well as increase your quality of life.
1. Hydration and Beverage Choices
How much you drink can effect hydration levels. Your hydration level has drastic effects on metabolism, energy, quality of life, and just general digestion. Make sure to drink plenty of water, cut out sugary drinks (unless necessary due to condition or replenishment demands), and eliminate carbonated drinks that irritate your stomach or cause digestive issues.
2. Accumulate Steps during Everyday Tasks
Sometimes the calorie burning can even happen outside of the weight room. Take measures toward a more fit and active lifestyle by places yourself in situations that require more energy physically. Some things that would increase your caloric expenditure could include parking farther from any entrance so you would have to walk a farther distance, engage in outdoor family activities, take the stairs instead of the elevator, or even just include short spurts of walking between job tasks or during study breaks.
3. Cooking with Herbs and Spices
If I told you that adding simple things to your meals can increase your metabolism, would you? Throwing in simple spices, such as cayenne and/or black pepper to any meal will kick start your metabolism and improve digestion.
4. Educate Yourself & Become Aware
Lack of education on proper nutrition, fitness, and overall wellness will greatly hinder any fatloss journey. Take the time to educate yourself on proper nutrition essentials, quality foods, appropriate fitness exercises, and anything else that you will encounter along the way. Most of the time, you are left with the options of trial and error, time and effort researching/studying, or working with a health coach that guides you along the way.
5. Be Accountable to Someone
The hardest part about a fitness journey is sometimes you feel like you are the only one involved. Finding someone that wishes to pursue this journey with you can go a very long way with accountability. Both individuals understand the struggles of the process and overcome each obstacle together. Also, finding guidance or someone to check-in with, like a trainer or coach, can assist in keeping you disciplined.
6. Reward System
Don’t get me wrong, the results should be enough, but sometimes we need materialistic and tangle rewards. If these kind of rewards have a huge influence on your accountability style, start setting short terms and long term goals, along with levels of rewards for each. Rewards could look like: new fitness clothes, an expensive piece of clothing for going out (like a dress or fancy watch), take a trip to somewhere you have always wanted to travel to, or anything that comes to mind. Just make sure the reward matches the level of success.
7. Compare Nutrition Labels
During grocery trips we tend to glance at the front cover of products for informative content on the quality of the product. Realize, companies create sales pitches and target words to encourage the attraction of your attention. Start flipping over the product, reading the label, and comparing the nutrition facts to similar items. Sometimes becoming aware of the actual nutrition or ingredient list will even help you become aware of why you shouldn’t buy or should stop buying the item.
8. Prep Snacks
We find ourselves in many situations where we become hungry and buy random food to simply stop a craving for something salty, crunchy, or sugary. Start preparing pre-made snacks or buy little snack packs to take with you on the go. Prepped snacks help you stay on diet and can even save your bank account.
9. Surround yourself with positive & motivating people
We discussed being accountable to someone, but we didn’t discuss the individuals you surround yourself with. The energy of the atmosphere around you can make or break your mindset during your fatloss journey. It is difficult when you have individuals talking down on your process, making fun of you for watching what you eat, encouraging you to join their bad habits, or even saying that you won’t be successful. Start surrounding yourself with people that push you to be better, to stick with your diet, that motivate you to be successful, and that genuinely respect your goals.
10. Stress Less & Sleep More
Have you ever heard that we tend to retain and gain fat when we stress. That is completely true. Not only is that true, but the weight that we store tends to be stored around the midsection. Great huh? Even with stress, lack of sleep can hinder the rate of fatloss, increase fatigue, and cause a decrease in cognitive function. One of the best things you can do is start auditing you life to eliminate the negative energy, make better efforts to increase emotional health, devote time to clear your head, get plenty of sleep, build healthy relationships, and enjoy the little things in life.
11. Food is NOT a reward. It is FUEL.
During the fatloss process, we become exposed to the idea of food being a reward system. You hear of people going and eating pizza because “they earned it” or having a cheat day because they “worked hard that week”. Start transitioning your mindset to understand that we function based on the type of food that we put into our body. Looking at food as a reward, such as eating very little to nothing all day unless you workout can become completely harmful to your health. In order to function and perform efficiently, we need the right nutrition to nourish our body.
12. Structured Daily Routine & Workout Schedule
Let’s just say it probably isn’t a huge shock, but actually devoting a portion of your day to incorporate structured physical activity bouts, will greatly increase fatloss, lean muscle mass, and overall health. This could consist of workouts at a gym or even at home. Regardless of the location, make sure to plan ahead and make that workout count!
I hope these fatloss hacks help you along the way to achieving your goal weight or physique. Sometimes it can be the little things about the process that can stump even the best of us. No matter the obstacles ahead of you in your journey, never give up faith in the person you desire to become.
If you ever need any advice, feel free to reach out to me via our contact form.
BS in Human Performance
MS in Exercise Science Student
ACE Sports Conditioning Specialist