18 Weight Loss Hacks That Actually Work

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We’re sure you’ve noticed that the weight loss industry is full of myths, and that people are advised to do all sorts of stuff, which has no scientific evidence behind it. However, there are most certainly certain strategies for losing weight, which are evidence-based and we’d like to share them with you. As Male Transformation Experts and Personal Trainers in Dublin, we want to provide you with strategies that actually work, so here are 18 that do!

#1 Drink Water, Especially Before Meals

It is often claimed that when you’re trying to lose weight, you should drink losts of water. Drinking water can actually boost your metabolism by 24-30% over a period of 1-1.5 hours, helping you to burn off a few more calories even while at rest. Another little tip is to drink half a litre of water half an hour before meals as it has helped people in research studies to consume fewer and lose 44% more weight!

#2 Eat Eggs For Breakfast

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat. And really, if you can’t eat eggs for some reason, then that’s okay; any source of quality protein for breakfast will work. It will keep you fuller for longer than cereal or toast, that’s a fact.

#3 Drink Coffee (Preferably Black)

The caffeine in coffee can boost your metabolism by 3-11%, and increase the rate at which your body burns by up to 10-29%. Obviously avoid filling the cup with extra ingredients like sugar. And if you don’t like coffee, go to the next point!

#4 Drink Green Tea

Green tea contains small amounts of caffeine, but it is also loaded with antioxidants called catechins, which are believed to work synergistically with the caffeine to enhance fat burning. Drink it first thing in the morning for a nice boost.

#5 Cook With Coconut Oil

Coconut oil is high in fats called medium chain triglycerides, which are metabolized differently than other fats. These fats in particular have been shown to boost metabolism by 120 calories per day, and also reduce your appetite so that you eat up to 256 fewer calories per day, which is pretty amazing.

Keep in mind that you shouldn’t add coconut oil on top of what you’re already eating, you should just replace some of your current cooking fats with coconut oil.

#6 Cut Back on Added Sugar

Added sugar is the single worst ingredient you can add, and most people are eating eating way too much! Sugar consumption is strongly associated with the risk of obesity, type 2 diabetes and heart disease. If you want to lose weight, you need to cut back on added sugars. Just make sure to read labels, because even “health foods” can be loaded with sugar.

#7 Eat Less Refined Carbs

Refined carbohydrates are usually sugar, or grains that have been stripped of their fibrous, nutritious parts (includes white bread and pasta). Refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. If you’re trying to lose weight and are going to eat carbs, make sure to eat them with their natural fiber.

#8 Go on a Low Carb Diet

Numerous show that cutting out carbohydrates can help you lose 2-3 times as much weight as the standard “low-fat diet”, while improving your health at the same time. Just ensure you do NOT cut out fat if you do this.

#9 Exercise Portion Control or Count Calories

Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry. Keeping a healthy snack drawer in work can be a god-send. A few snacks that are easily portable and simple to prepare include cottage cheese, a handful of nuts, baby carrots, hard boiled eggs, snack packs of ready to eat chicken or protein bars.

#10 Keep Healthy Food Around in Case You Get Hungry

Numerous show that cutting out carbohydrates can help you lose 2-3 times as much weight as the standard “low-fat diet”, while improving your health at the same time. Just ensure you do NOT cut out fat if you do this.

#11 Use Smaller Plates

Sounds a bit stupid, but it actually works. Using smaller plates has been shown to help people automatically eat fewer calories because it tricks the mind in to thinking the portion is bigger than it actually is.

#12 Lift Weights

Many people who try to lose weight very quickly may be happy with dropping 20lbs in a matter of weeks but may not understand that a huge portion of that loss may be muscle tissue – not good! The less muscle you have, the less calories you burn upon rest.

The best way to prevent this from happening is to do some sort of resistance exercise like lifting weights. Not only will it help you to lose fat, but it’ll tone your body, build your arms and shoulders and make you look good. We incorporate intense weight lifting into all of our sessions – our members love it and see changes in their bodies constantly. Just for getting this far in the list, we’d like to offer you the opportunity to try out our training 100% free. Just fill out the tiny form at the bottom of the page!

#13 Eat More Vegetables

Vegetables contain few calories, but a lot of fibre and can be very filling.

These foods are also super nutritious, so eating them is important for all sorts of reasons. Add handfuls of green veg to your meals to give them more flavor and keep you nice and full.

#14 Get Good Sleep

Vegetables contain few calories, but a lot of fibre and can be very filling.

Sleep is so underrated, but here at Optimum Performance we don’t just focus on your food and training, but also on other aspects outside of the gym that have a huge effect on your results.

Poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults. If your sleep is terrible and you’re trying to lose weight, it’s just not going to happen. Shoot us a message or email if you’re struggling with sleep and need some advice.

#15 Eat More Protein

Protein is the single most important macronutrient when it comes to losing weight. Eating a high protein diet has been documented to boost metabolism by 80 to 100 calories per day, while helping you feel so satiated (full) that you eat up to 441 fewer calories per day. We think this is the single most important tip in this article.

#16 Supplement With Whey Protein

A lot of people struggle to get enough protein in their diet, so it can be helpful taking it in the form of powdered protein. It is, however, easy to develop intolerances to whey or get stomach upset, so Collagen protein works better for some.

#17 Don’t Drink Calories, Including Fizzy Drinks and Fruit Juices

Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet. Sugar-sweetened beverages are linked to a 60% increased risk of obesity in children. This also applies to fruit juice, which contains a similar amount of sugar as a soft drink like coca cola. Cut out the fizzy drinks!!

#18 Don’t “Diet”, Eat Healthy Instead

One of the biggest problems with “diets,” is that they almost never work in the long term and people go gung-ho for a few weeks only to binge eat and ruin all their progress. Instead of telling yourself that you’re going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.

We know it’s not easy trying to have your ideal body and holding down an office job, the temptation is there and is always going to be there. As a nation, fitness seems to be at an all time high, but we’re still getting fatter every year. It’s simple, you make the choices – where you are now is a direct result of the compounding choices you made over the years. But don’t look at this negatively, you can also start to make the right choices today. So you decide, make the choice to start making health conscious decisions… or don’t.

We hope this article can help in some small way, and remember, if any of the tips above are implemented it’s a step in the right direction.

Remember, it may not be your fault that you’re in the situation that you’re in right now, but it’s your responsibility to deal with it.

If you got this far, well done, and because you are obviously interested in making some lifestyle changes and getting rid of the gut, I’d like to offer you a 100% FREE Personal Training Session and consultation in our private facility. All you have to do is fill out the tiny form below. 

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