Fitness coach reveals 6 easy weight loss hacks you’ve never heard of—burn more fat without even realizing it. See how it really works!
Weight loss may feel like a blindfolded Rubik’s cube attempt—confusing, frustrating, and completely exhausting. But what if you’ve been looking at this the wrong way?
As an experienced, certified fitness coach with ten years of experience changing bodies and mindsets, I want to share 6 weight loss hacks that are very effective and often overlooked. These are NOT your basic quotes of “eat less, move more”. These are based on research, evidence, psychology, and strategies for lifelong wellness.
1. Eat with your Non-Dominant Hand (Yes, really!)
Wait—what? Yes. This silly trick is more than just fun—it is based on behavioral psychology.
How it works:
You intentionally use your non-dominant hand to eat, you’ll eat slower, and you’ve intentionally created mindfulness about each bite. A 2011 study from the University of Southern California found that people using their non-dominant hand to snack ate an average of 30% fewer calories.
2. Track your food (Not to be crazy, but keep it simple)
Food tracking sounds awful, because it could be (right?), it shouldn’t have to be awful (because most of us eat anyway, so why add stress?)
How to:
Think of something simple! Use a notes app, or even a voice memo app if you find apps like MyFitnessPal overwhelming!.
You need only log the meals and portion sizes (not every micronutrient either).
3. Introduce More Movement—Don’t Get Caught Up In Perfection
You don’t have to go to the gym every day for one hour at a time. You need to be more concerned with NEAT (Non-Exercise Activity Thermogenesis)—which is the energy expenditure that you get from all the stuff you do in your day-to-day life.
How to get more NEAT:
Park further away
Take the stairs
Walk during your telephone calls
Do 10 squats in every bathroom break
Fun fact: A study that was published in Mayo Clinic Proceedings showed that NEAT can vary by as much as 2,000 calories/day between people! That’s crazy!
4. Eliminate or Vastly Reduce Alcohol
This one hurts a little—but alas, it’s true.
Alcohol:
Slows metabolism
Adds empty calories
Adversely affects sleep (which means the hunger hormones are increased)
Decreases will-power
5. Don’t Trust the Scale Alone
Scales can lie. At least they can lie, but they can’t tell the full story.
There are, or will be, fluctuations in weight, and this is NORMAL:
- Water retention
- Hormones
- Salt intake
- Muscle gained vs fat lost
- Instead of looking at just weight, track:
- How your clothes fit
- Progress pictures
- Energy levels
- Strength progress
6. Quit Treating the “Weekend” Like a Break
This could be the most dangerous myth in weight loss.
You are disciplined all week, then “reward yourself” (for two days) by eating whatever you want?
Here’s the hard truth: 2 days of over-eating can negate 5 days of work.
Example:
Monday – Friday: 500 calorie deficit/day = 2,500 calorie deficit
Weekend: 2,000 calorie surplus = Net gain.
Fix It:
Prepare some healthy “indulgences”
Stick to portion size.
Be active on the weekends (hiking, bike rides, family walks)
Real-Life Case Study
Meet Jenna, 38, Office Manager from Austin, TX.
Had tried every fad diet.
Lost 3 lbs in a 6 month period.
I was fairly defeated about weight loss.
When we implemented just three of the six tricks (the simplest and engaging):
1. We switched eating utensils; to be honest, the hand we used to eat with was our least dominant hand.
2. We cut alcohol.
3. We increased NEAT with walking breaks.
Result in 60 days?
9 pounds lost
2 inches taken off the waist
Better sleep and back into her own confidence.
Small Tweaks, Big Wins
Losing weight does not have to be miserable or restrictive. The truth? It is the very small hits, done day in and day out, which produce the biggest, most sustainable results.
We suggest starting with one or two tricks from this list, testing them out, and then adding to them. When you get into the groove of awareness, moving, and doing it consistently, your body reacts accordingly.
FAQs
1: Is it possible to still lose weight without exercising?
A: Yes! Sure, while exercise always helps, you are mainly going to lose weight with nutrition and daily movement, like walking or doing chores.
2: What if I don’t like tracking food?
A: So simple! Start with a photo log, or even just a few words each day in your phone are enough to increase your awareness.
3: If I go back to drinking, am I going to gain weight?
A: Not necessarily! You still want to be mindful and avoid bingeing, so drink 1–2 appropriate sizes, hydrate, and plan for healthy meals before.
4: What is more important: calories or carbs?
A: Calories are the driver of weight loss. Carbs are not bad, but you want to be mindful of portion size and the quality (whole grains versus refined sugar).
5: I am not seeing any changes on the scale, am I failing?
A: No! Changes in body composition often show up in photos or your clothes before it shows on the scale. Trust the process.
6: How long can I expect to wait to see results, using these hacks?
A: Most people start seeing things change in 2–4 weeks if they are honest and consistent with themselves.
7: Do cheat days help or hurt?
A: They can help in the mind, but people do better with planning indulgences, than going for a full cheat day. Treat, not binge.
