 Welcome back to my channel and welcome if you're new here today. I have a super fun video I'm going to share with you 20 hacks to lose weight that actually work Now some of these you may already know some of these may come as a bit of a surprise But these are literally 20 weight loss hacks that are proven to work and help you lose weight So if you want to hear what hacks I have for you today, stay tuned Number one will come as no surprise to those of us on WW and that is track your food Whether you are on WW or not find some sort of way to track your food It could be on a piece of paper through a calorie counting app like my fitness pal or lose it It could even be done through I track bites, which is a spin-off of the WW app But find a way to track your food There's no other way to know if you are on track staying within your calories points macros Whatever it is that you count unless you track it So take some time every day to track now if you struggle with tracking after every meal Pre-track your food for the day put everything that you're anticipating eating into your tracker at the beginning of the day and Worst case scenario you have to go back in and make a few adjustments But at least your food is tracked and you can make sure that what you're planning to eat Falls within what you're supposed to be eating to be successful on your weight loss journey Number two is only eat when you're sitting down. Don't eat when you're standing up People who eat when they're standing are grazers We tend to graze around and just kind of grab food shove it in our mouth While we're standing doing dishes preparing dinner, whatever the case may be Make sure that you are in a seated position Preferably at a table when you go to eat This also helps alleviate the tendency to snack while we're cooking all those bites licks and tastes add up to calories Points macros, so make sure that you're sitting down. You have your meal in front of you You're enjoying it instead of standing and eating number three is eat a decent Feeling good for you breakfast every single day. Don't skip breakfast It is true my friends that breakfast is the most important meal of the day while we're sleeping Our body is in a fasting mode. So generally when we wake up our body needs some fuel to get us going get us started For the day and to carry us through to our next meal So eating a breakfast that is well-rounded all the food groups a starch a protein of healthy fat is going to keep you full Insatiated and you're a lot less likely to snap on not so good for you foods because you're starving Before lunch gets here. So make sure that no matter what you're eating breakfast every day Number four is eat something before you go to the grocery store. Don't go to the grocery store hungry This is where we get into trouble I've been in trouble. I go to the grocery store hungry. I grab something that looks healthy. I get in the car I scan it. It's way out of the points that I want to spend on an indulgent purchase So eat eat before you head to the grocery store that way you stick to what's on your grocery list You're not tempted to pick up some of those not so healthy high-point high-calorie snacks Number five is eat your salads but avoid those high-calorie salad dressings There really isn't a whole lot of dressings on the market that are good for you and the ones that have good ingredients like the Primal kitchens or the tessamese of the world. They're still really high in calories Try to avoid milk-based or creamy dressings Those are the ones that are really loaded with calories and fat try to stick to a more vinaigrette style of dressing and better Yet make your own at home that way you can control the ingredients that are going in there You're making sure that you're not eating less desirable oils that are in prepackaged salad dressings one of my favorite dressings to put together Super easy balsamic vinegar avocado oil or olive oil Whatever you have on hand a bit of Dijon mustard and a little bit of salt and pepper Whisk that up and you have a two smart point salad dressing if you're only using a teaspoon of balsamic and a teaspoon of olive oil And you're also getting in some healthy fats I will be putting out in all things dressings a video so stay tuned for that But it's always best if possible to make your own dressing now if you're out to dinner or you're at the grocery store And you need salad dressing go for the vinaigrette number five is have a goal have a why Make it attainable and make it short term It's always better on any type of weight loss journey to have goals in mind And sometimes those goals can be way out in the far distant future. I want to lose a hundred pounds fifty pounds I want to exercise seven days a week. Those are maybe not attainable right now goals So make sure that the goals that you're making are attainable right now. They're doable now Maybe you want to lose one pound a week or maybe you want to work out three times a week Make some goals stick with those goals and that's going to get you one step closer Next is bulk up your meals with zero point foods fruits and vegetables The zero point foods are designed to be the basis or the foundation of your meals So use them use chicken as the base of your meal bulk that up with some veggies and then add whatever type of Pointed food that you want maybe that's some rice some quinoa some french fries a potato Whatever that may be but use those zero point foods your veggies and your fruits as the basis of your meals and really bulk up The quantity of food that you're eating with fruits and vegetables Your mind is going to tell you that you're eating a lot of food But your stomach and your weight loss is going to know that you ate low calorie good for you Or maybe even zero point foods watch your portion control on the zero point foods That are a little bit more calorie heavy like your meats and your Greek yogurts But really bulk up your meals with zero point foods fruits and veggies Next is don't snack between meals and if you have to have a snack make it a healthy one Drink water sometimes we think we're hungry, but really we're just thirsty So just make sure you're hydrating drinking a lot of water between meals You can even chew gum it gives your mouth that taste it makes your taste buds think that you're eating But it's not putting any calories into your body You can also sip on hot or iced tea with no added sweetener again Your mouth is getting that flavor like it's eating food But you're not ingesting any calories and also make sure you're not eating when you're bored If you find that you're feeling snacky find something to do take a walk get a glass of water Go watch your favorite show find something to do and wait 15 to 20 minutes And if you're still hungry then go have a snack But make sure that whenever you're eating whether it's a snack or a meal You're truly hungry the next one is a big one and one of the main reasons that I love the WW program and that is in order to lose weight you guys we need to eat all three food groups Carbs protein and healthy fats and preferably we should be having all three food groups with every meal So if you are going to have a snack let's say that you want to have a bag of chips for a snack Make sure that you're pairing that with either a healthy fat or a protein So maybe toss in a cheese stick or a hard-boiled egg Or maybe if you're feeling like having a rice cake top it with a little bit of your favorite nut butter Make sure that you're eating the main three food groups with all three meals It's never good to cut out a food group in its entirety Everything in moderation and your biggest success losing weight is going to be eating from all three groups Next is have a simple Workout plan that you can actually stick to don't go guns a blazin and say you're gonna work out seven days a week Because you might but the likelihood of that and life getting in the way is more likely to happen than working out those seven days a week So set up a workout schedule that you know is doable for you every week or most weeks I know life happens But set up a schedule that you think that you can stick with at least 90% of the time for me I like to work out Sunday Tuesday and Wednesday, and then I like to throw another day in there if at all possible But I guarantee myself a workout every Sunday Tuesday Wednesday That is a schedule that I know that I can stick with and I give myself that open Availability to pop in another day if that's what works out with my schedule But pick an exercise you like set up on a schedule you can stick with and do that exercise Next is meal prep and you guys know I am a big proponent of meal prepping I do it every single week. I know sometimes meal prepping just isn't in the cards So make sure that if you're not meal prepping you have easy healthy meals on hand Snacks and meals when you buy your bag of pretzels at the grocery store come home and immediately bag it up into individual Servings when you buy a big tub of cottage cheese at the grocery store come home and divide it out into half of a cup Serving so when you're hungry you grab a bag of your pre-portion pretzels You grab a container of your half of a cup or your one serving of cottage cheese and you enjoy your snack This is going to help you from overeating when you're hungry and also just having meal prepped food or food That's healthy and easy to grab and eat is essential Otherwise we find ourselves roaming our pantry for bags of chips that we can grab boxes of cookies Ice cream bars, whatever your vice may be so make sure that if you're not meal prepping Which is ideal then you're having healthy food and snacks ready to go Next is wear a step tracker wear some sort of fitness watch It is going to buzz beep vibrate at you every hour if you haven't hit 250 steps It tells you if you're active all 12 hours of the day whatever time frame you set up on your fitness tracker It's going to remind you to get in some activity and it's also going to track your activity You can see your resting heart rate rate what your heart rate is when you're in the peak of your workout It's just a great way to stay motivated with activity There are tons of challenges and groups that you can join whether you have a fit fit or an Apple watch or a Garmin whatever fitness tracker you have there's groups and challenges that you can join to keep you motivated I know for me I like to see those fit points go into my ww bank on my app. I love to see that I also like the confetti that falls on my screen in the vibration when I hit 10,000 steps every single day So having some sort of fitness tracker I think it's really important to keep you motivated to keep moving the next one is uber Uber important and this is one that I have to live by This is my ride or die and that is make sure that you get rid of any trigger foods in your house and better yet Don't bring them in your house in the first place now. You guys know that I use my weeklies once a week I'm a sweet sliver. So usually once a week I want something sweet But I have learned over my weight loss journey that it is not smart of me to go to my local bakery and buy a Dozen chocolate chip cookies It's better for me to go to my local bakery and buy one chocolate chip cookie that I can indulge On the day that I use my weeklies and I'm not bringing those extra 11 10 however many cookies into my house that's going to call my name later on when I'm trying to stay on track So just avoid bringing the foods into your house that trigger you to overeat See we're certainly not likely to get in our car and drive to the store to pick up our trigger food on a random day So if it's not in your house, you're going to Instinctively reach for better options healthier options and again remember we have snacks Prepped on hand and ready to go. So keep the trigger foods out of your house now The next one is quite interesting and this I actually really like and this is try to stand for three or more hours every day So if you are editing a video then stand and do it if you're on the phone Stand up if you're watching TV every commercial stand up You are going to burn an extra hundred and fifty calories a day by making sure that you're standing three or more hours every day I think it's a great goal to shoot for and remember if you have a fitness tracker It's going to track if you're moving every hour So the movement of getting up and standing and maybe pacing around is going to add some steps to your fitness tracker as well So I like this idea and I think it's super doable no matter what type of situation you're in Just make sure instead of sitting you're standing to do some of your regular daily tasks Next is eat a lot of fiber not only does fiber help keep you regular I know TMI, but it does also 30 grams or more of fiber every day is going to make you feel satiated in full And it is proven to help in weight loss. You can get fiber from so many good whole foods Some of those are almonds apples bananas Avocados chickpeas you name it most fruits vegetables and whole grains are going to give you a big dose of fiber It's going to help you keep full satiated and regular next is make sure you're getting enough sleep Seven to nine hours of sleep is ideal when we are sleep deprived Our body produces cortisol which triggers our brain that we're hungry and we're far more likely to overindulge and snack on some Of those and not so healthy foods when we're sleep deprived. I know I am not reaching for the broccoli when I'm tired I'm reaching for the sweets the chips the foods that are going to give me that immediate little bit of sugar high But that I have an immediate drop from there. It's just not healthy and it's not going to help you in your weight loss journey So make sure that you're getting seven to nine hours of sleep every day. I promise you It's going to help you overall lose the weight that you want to lose This one is really really important and that is don't skip meals Don't starve yourself. Don't eat less than 1200 calories a day Don't skip meals. Make sure you're eating at least three meals every day breakfast lunch and dinner And if you're hungry between breakfast and lunch or lunch and dinner make sure that you're having a snack Don't starve your body We definitely don't want our body to go into any type of mode where it feels like we're not going to feed it It's then going to hold on to everything that we put in our body, which is going to stunt our weight loss It's important to keep your body going your metabolism going by eating enough if you starve yourself You're going to ruin or drop your metabolism And you're going to really struggle to lose weight because your metabolism is so far gone so make sure you're constantly fueling your body Keeping your metabolism rev and making sure that you're not eating the not-so-healthy foods because you're having your at least three Well-rounded meals every day Get your chocolate fix my friends, but do it in a healthy way Back to kind of a cookie scenario Don't go to the grocery store and buy a whole bag of your favorite chocolates. I love the Hershey's milk chocolate I really like the little mini ones if I went to the store and bought an entire bag of those They would be gone within a couple of days So for me I buy chocolates that I can portion out I'll buy maybe a big bag of chocolates and I'll pre-portion out what I want to have every day How many points calories do I want to spend every day on my favorite chocolate? Don't deprive yourself of your favorite foods Just pre-portion them out and have them available in portioned amounts so you don't overeat Now if you are a chocolate lover try cacao powder cacao nibs Those are chocolate from nature that are actually really really good for you I love adding cacao nibs to my oatmeal to my smoothie bowls They add that little bit of crunch and that chocolatey flavor and it's actually really good for you and really good in smart points So if you want chocolate my friends have chocolate just have a portion of it Next is move for a few minutes every single hour. You heard me, right? Every hour every hour get up and move now. I'm not saying go run around the blog go on a walk Go do a jazzer size workout. I'm saying just move your body every hour get up pace your house Do a lap from one end of your house to another go outside and walk the perimeter of your front or your backyard Just get some sort of activity in every hour. It keeps our body going. It keeps our muscles going We never want to be so sedentary that we lose the muscles that we have and we also don't want to be so sedentary That we're not even burning enough calories to offset what we're eating So make sure by just setting a little alarm on your phone on your alarm clock Maybe on your computer wherever you spend the majority of your day so that it reminds you to get up once an hour And just make a move a little move is better than no move this next one I love and I am the queen of this and this is a finding healthier alternatives to your favorite foods You guys know that I am the queen of this I find non-wwe friendly recipes. I tweak them and make them Wwe friendly. I would not be able to stay on this journey if I wasn't able to have my favorite foods I don't want to feel deprived. I don't want to feel that I'm on a diet I want it to be a lifestyle and something that I can stick with so I find my favorite foods And I find a healthier option. So for example, I love french fries any kind of french fry regular fry waffle fries Sweet potato fries you name it. I love it. So for me instead of buying a bag of frozen fries I'm gonna make my own at home. I'm gonna chop up a sweet potato I'm gonna chop up chop up a red or a yellow or a Yukon gold potato I'm gonna throw them in my oven or my air fryer season them the way I want them seasoned control the oil control the salt And I'm still going to be able to have french fries just a healthier version of them This is going to help you sustain long term It's going to help you turn your weight loss journey into a lifestyle that you'll stick with therefore the weight You lose will stay off and number 20 is put your workout clothes out the night before That way when you wake up in the morning the first thing you see are your workout clothes If you're stuck at home then go ahead and throw those workout clothes on do what you need to do around your house But it's going to be a visual reminder every time you look in the mirror or look down that it's time for your workout So this is something I've been diligently doing since I've been working from home and the success has been amazing I've been getting three plus workouts in every single week So put out that visual reminder first thing in the morning that you have a workout on your schedule So that is it my friends. Those are my 20 hacks on how to lose weight that actually work I will type these hats out down in the description box for you so that you have them at visual when you click on the description box Also in the description box You're going to find my website where all of my recipes that I've ever made since starting my youtube channel can be found Also, you'll find the discount codes and links to some of my very very favorite things And you'll also find the link to head over and join my Facebook group We'd love to have you be part of that community over there and speaking of community I'd love to have you be part of my community here on YouTube and in order to do that If you go ahead and hit that little subscribe button and that bell You'll be notified whenever a new video is uploaded. Make sure you're part of all the communities that are offered It's free support. It's loving It's a place that you can feel safe to share your journey tips tricks are shared all over my Facebook group in here on YouTube So make sure you join us at both communities. Thank you so much for watching Give this video a thumbs up if these 20 hacks are going to help you on your weight loss journey And down in the comments share any hacks that you have that may be beneficial for others Thank you guys so much for watching and of course, I'll see you in my next video