7 Effective Weight Loss Hacks (Proven Strategies)

7 Effective Weight Loss Hacks (Proven Strategies) https://sportssamurai.com

Weight loss. It’s a tricky subject. You’ve wanted to lose weight for a while now, but you’ve been struggling. Life gets in the way sometimes. We understand how you feel. Our 7 effective weight loss hacks are proven to make your life easier, whilst still giving you the results you desire. Let’s get started.

How does weight loss happen?

Before we get into our 7 effective weight loss hacks, let’s talk about weight loss and how it works.

To lose weight, you need to be in a calorie deficit. This means that you need to burn more calories than you consume each day. You can do this either by eating less, burning more, or a combination of the two.

If you’re not losing weight, you’re not constantly in a calorie deficit. It’s that simple. We’re going to leave it at this for now, as we’ve got more in-depth articles on weight loss in our weight loss blog section.

Now, by using our 7 effective weight loss hacks, we’ll help you understand how you can lose weight.

7 effective weight loss hacks:

Work out

Exercising works for weight loss. This is because by exercising, you’re burning calories. As mentioned above, you need to be in a calorie deficit to lose weight, and exercise is a great tool to burn more calories. Getting into the routine of regularly exercising is important for your weight loss goals.

For most people, working out before or after work is the only time they can fit exercise in. If you’re not exercising currently, start off with going to the gym or working out at home two times a week, and gradually increase this as time goes by.

If you don’t enjoy going to the gym you can exercise at home doing bodyweight exercises (many 7-Effective-Weight-Loss-Hacks-Proven-Strategies-httpssportssamurai.com_-1-2s can be found on YouTube), or by buying a treadmill or cross trainer for your house. 

7 Effective Weight Loss Hacks (Proven Strategies) https://sportssamurai.com

When you exercise, your resting metabolism increases, so you burn more calories per hour compared to when you’re not exercising. You’re less likely to eat poor quality food on days that you’ve exercised (when you see how long it takes to burn that 300 calories from Snickers bar, it’s the last thing you want to do!).

There are also health benefits associated with exercise not to be ignored. Exercising can lower depression, anxiety, and stress, can help your brain and memory, can improve your skin health, and many more. See here for more on the top 10 benefits of regular exercise.    

7 Effective Weight Loss Hacks (Proven Strategies) https://sportssamurai.com

Journal what you’ve eaten that day

Working out is only one part of losing weight. The other (more important!) part is your nutrition.

Journalling what you’ve eaten can be as simple as writing down your food on a piece of paper or using an app such as MyFitnessPal to record exactly what you’ve eaten, the calorie and macronutrient breakdown, and more. 

This can help to show you the unhealthy, high-calorie areas that are stopping your weight loss goals, so you can make changes. You’ll be able to see if you’re getting enough of each food group, or alternatively too much.

Do you need some more protein or more carbohydrates in your diet? Finally, at what times of the day are you eating more? Usually, after lunch, and at night is the most difficult. Understanding these and your emotions around these times will help you to make better food choices in the long-term.

Take this one step further by writing down what you’re planning to eat the next day too. You’ve now got a map of what’s about to come, based around your busy lifestyle. You can use this to prepare your breakfast and lunch (shown below), and any other snacks you may need during the day. 

Every evening, prepare your breakfast for the next day (and your lunch also!)

Every evening, prepare some breakfast for the next day, especially if you know you’ll be in a rush that morning.

If you’re making dinner that night, try preparing some extra for lunch for the next day. Or try making a simple tuna salad, or something else that’s quick to prepare. Here are some ideas of meals under 20 minutes to get you started.

When it comes to breakfast, overnight oats are hot right now. And why not? They’re delicious, take less than 5 minutes to make, and can be taken with you wherever you go. See here for 25 incredible sounding recipes that will make your taste buds tingle.

For those who don’t like oats, try preparing some avocado the night before, and making some toast and poached eggs when you first wake up in the morning. Find something that works with your lifestyle and taste buds.

Whatever it may be: make sure you’re organised, and ready to smash your weight loss goals by being prepared. As mentioned above, you need to be in a calorie deficit in order to lose weight and ensuring you’ve got healthy, nutritious meals planned can help a long way towards this.

Drink plenty of water

When you’re having a busy and stressful day at work, that only means one thing. Well, two. Lots of coffee, and not much water.

Instead, keep a water bottle with you at all times, or opt for water instead of coffee or tea. Drinking more water is linked to eating fewer calories, and this can help with weight loss. More water leads to a reduced appetite if you drink water before a meal. And because water is calorie-free, it means you’ll drink less high-calorie drinks.

Two litres of water per day is recommended. This can be more or less depending on the individual, the level of activity they do in the day, and other factors. Drink when you’re thirsty, and keep a bottle of water with you at all times.

Why not treat yourself to a new gym bag or backpack?

Reduce stress levels

When you’re stressed, you’re more likely to overeat. It’s that simple. This isn’t good for weight loss.

Instead, try and learn strategies to cope with stress, especially when you’re at work. For example, try getting up from your desk every hour to go for a walk. Make sure you take a proper lunch break and try to avoid taking work home.

When you’re stressed, the stress hormone cortisol increases. This causes us to crave poor quality food. You’re also likely to exercise less, sleep less, and drink less water!

Knowing your own signs of stress, and what you can do about it before it gets too much, is key.

No media an hour before bed (this includes your phone!)

Sleep is one of the most underrated factors when it comes to weight loss. You need a proper night time routine, in order to ensure you sleep well.

Start by switching off all media an hour before bed. If possible, try to put your phone on charge in a different room, so you won’t be constantly checking it during the night. 

Poor sleep is a major risk factor for weight gain because it can increase your appetite. As humans, we have two hormones related to hunger,  leptin and ghrelin. Leptin is the one we like when it comes to weight loss, as it suppresses hunger and tells our brain that we’re full. Ghrelin tells our brain that we’re hungry. When we sleep badly, our leptin levels decrease, and our ghrelin levels increase, and we tend to eat more. Not ideal for weight loss!

There’s more. The more we sleep, the more likely we are to exercise the next day and exercise for longer. The more we sleep, the less time we have to eat. This means less reaching for snacks at night, which is usually where we have bigger portions and poor quality food. Have you ever wondered why we never eat ice cream for breakfast?

See here for more information on the benefits of sleep for weight loss.

Have sex

A lot of these hacks only take 5 or 10 minutes! Just kidding. Sex is good for our health, burns calories, and it keeps us happy. Unfortunately, sex doesn’t burn as many calories as a session in the gym (on average, we burn between 75 and 100 calories during sex, which is the same as going for a 20 to 30-minute walk), but when it comes to weight loss, every little helps.

Every time we have sex, the levels of oxytocin (the love hormone) in our body increases, which can help with eating fewer calories throughout the day. When we have an active sex life, most want to look better for our partners. This subconsciously contributes to a reduction in weight. 


When it comes to our 7 weight loss hacks, don’t try to do everything in one go. Try one hack at a time. You can start off by changing one meal a day (such as preparing lunch), by going to sleep half an hour earlier than you’re used to, or drinking slightly more water than you’re used to.

Pro Tip: To ensure you get the weight loss you want, make gradual changes every day or week. Also, keep consistent, as this is key to long-term changes.

Which of these 7 weight loss hacks are you going to incorporate today? Do you have any more weight loss hacks that you’d like to share with us? If so, let us know in the comments below.