Blog
17
10
2019
Personal Trainer, Liverpool Street

5 WEIGHT LOSS HACKS

5 WEIGHT LOSS HACKS

JDP TOP TRAINER MATT WILLIAMS IS HERE WITH 5 TOP WEIGHT LOSS HACKS TO HELP YOU BREAK THROUGH YOUR LATEST PLATEAU. 

We have all been there, doing everything we should in our pursuit of our fat loss goals however the number on the scale doesn’t seem to be moving. Well I have 5 little weight loss hacks for you that might kick start some downward movement on the scale. 

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1) More Sleep

When in doubt, sleep. Sleep appears to be a miracle solution for ailments across the board: It can boost your mood, improve your performance at work and even hamper headaches. Extensive research has shown that people who sleep fewer hours are more likely to be overweight. When you’re running on empty, you feel hungrier than you would with quality rest. Not getting enough sleep can also lead to higher stress, which leads to higher cortisol levels, which often leads to a lower metabolic rate. If you make getting a good night sleep a priority, you are helping your body burn more fat more efficiently.

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2) Portion Control

Portion sizes over the past fifty years have doubled. Do yourself a favour and simply reduce your plate by half. If you usually eat two cups of pasta, reduce it to one. Eat slowly and savour each bite. Once done with your meal, you may not even really notice you’ve eaten less.

Make a point to chew your food rather than slug it down. Chewing will make you eat your meal more slowly, which research shows will make you ingest fewer calories. Taking time to chew your meal gives your body more time to register fullness, so you can stop when you feel “full” rather than when you’re “stuffed.”

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Try eating from a smaller dish and this will make your portion look larger, which will trick you into thinking you’re eating more. According the the Cornell Food and Brand Lab’s Small Plate Movement, eating from a 10-inch plate instead of 12-inch one could help you eat 22 percent less of your meal.

Also, many people assume hunger pangs mean you need something to eat. In many cases, your body could be telling you that you’re dehydrated. Keep the water handy and you may surprisingly find yourself less hungry than you thought you would be.

3) NEAT

Most people think that the only way to burn calories is through scheduled exercise sessions. Although exercise is the most ideal way to expend a lot of calories, there are additional ways to burn them throughout the day that are not programmed sessions. Both weight loss and weight maintenance can be made easier with a clear understanding of non-exercise activity thermogenesis, or N.E.A.T.

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Non-exercise activity thermogenesis includes the calories expended outside of exercise, eating and sleeping. There are many N.E.A.T. activities that we already do, but may not realise its caloric output effect. Simple tasks such as gardening, house work, climbing stairs and even fidgeting help us expend additional calories. In essence, N.E.A.T. increases metabolic rate and results in a substantial energy cost overtime.

Easy ways to incorporate this into your daily routine could be getting off a stop earlier on the tube or taking the stairs instead of the lift at work.

4) Escape your Work Chair

Hate being chained to your chair eight hours a day? Bug HR to get a stand-up desk – not only will you be able to casually see what your colleagues are up to, standing for a total of just an hour a day could help to fight off obesity, according to the American Journal of Preventive Medicine. Break up your day and lose weight fast: it’s a win-win. It might also have the added benefit that you will be more efficient with your time at work!

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5) Grab Ordinary Coffee

Special coffee drinks from fancy stores can contain several hundred calories. Hence, such items must be avoided. A cup of regular coffee with skimmed milk has just a small fraction of those calories.

Also you can try non-fat powdered milk in coffee. The skim milk is high in calcium and low in calories and thus it can be beneficial to you in terms of losing weight.

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Drinking coffee can also be a great reminder to drink water and stay hydrated. So for every cup of coffee you have make sure to follow it will a large glass of water. This will also have another benefit of making you feel full.

author: Matt Williams

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