Quick Weightloss Hacks That Actually Work
These days it feels like everyone is looking for the “quick fix” to weight loss. Everyone wants to know the “best ways” to lose weight fast. And while nothing will ever beat a healthy well-balanced diet and daily movement, there are certain things you can add to your lifestyle to help you lose weight faster.
Here are a few simple, quick, and effective ways to lose weight that you can add to your daily routine. Each takes less than 10 minutes, making them easy to slip into your current schedule.
In terms of the most important components to losing weight, aside from diet and exercise, sleep is at the top of the list. A study done in 2012 on dieting women showed that those who slept well at night saw a 33% increase in weight loss compared to those who didn’t. A similar study also conducted in 2012 found the same results in both men and women.
That makes deep sleep one of the best predictors of successful weight loss. Scientifically, as you sleep you release large amounts of human growth hormone. Human growth hormone (HGH) is known to rapidly increase fat loss. Around 70% of your total nighttime release of HGH happens when you reach the two deepest stages of sleep. Therefore, if you’re not sleeping you are not releasing as much HGH which can stall your weight loss. Sleep is also good for the repair and recovery of your cells after a tough workout.
Studies have also shown that poor sleep or lack of sleep can activate the parts of your brain that are associated with food cravings. If you wake up feeling tired it can lead to you reaching for less than optimal food choices which can sabotage your weight loss journey.
Make sure you get deep, restful sleep to ensure you are on track with your weight loss goals.
HIIT training is the combination of strength training and cardio that is condensed down into short bursts of exercises followed by rest before you repeat the cycle. You alternate between maximum effort and brief rest until you complete the entirety of your workout. You usually don’t need much more than 15-30 minutes of HIIT for a successful workout.
HIIT is known to increase both your testosterone and your HGH levels. Testosterone is the hormone known to help you build muscle and increase your metabolic rate (the rate at which you burn calories at rest) over time. Research shows you will also increase your fat loss by 60% if you can increase the levels of HGH you secrete. HIIT is known to increase your HGH levels by 2000% as compared to 400% from heavy weight lifting.
HIIT is the most effective workout to partake in to boost your weight loss. However, it is extremely physically taxing on the body so make sure to get enough rest between workouts.
Cryotherapy– and cold water immersion– are known to speed up weight loss. Brief exposure to cold (specifically cold water) is known to activate your body’s cold-induced thermogenesis. This system speeds up your metabolism to bring down your overall body temperature leading to more calories burned throughout the day. More calories burned means more fat burn and ultimately more weight loss.
Cryotherapy specifically is when you enter a cryo-chamber and are surrounded by liquid nitrogen for no more than 3 minutes. This rapidly decreases your body temperature leading to an increase in your thermogenesis. A study done in 2020 on women who partook in 3 minutes of cryotherapy for 20 days— without changing anything else about their daily routine— showed that the women had a steady decrease in overall body fat.
Cryotherapy is also good for muscle recovery. So if you partake in some intense HIIT training you can use cryotherapy as a way to repair your muscles and cells afterward to make sure you are ready for your next workout. If you can’t make it to a cryotherapy location ice baths, and cold showers work just as well!
Don’t forget that diet and exercise are most important when it comes to losing weight. But if you’ve already nailed those down in your routine and are looking for an extra boost in your weight loss goals, deep sleep, HIIT, and cryotherapy can help you out! Add these simple weight loss hacks to your weekly routine and watch the weight just fall off.