Biohacking for Weight Loss: 6 Simple Tips
Written by: Jon Mitchell, PA-C
What’s the best way to melt fat away?
It sounds like a simple question... but the answer isn't so simple...
For both men and women, shedding pounds can often be harder than it seems.
In this article, I want to give you 6 simple biohacking tips that you can use right away to help reduce your "problem areas" — keep scrolling below to see them 👇
But first, it's good to ask:
What Are Your Weight Loss Goals?
If you type in "How to lose weight" on Google... you'll get thousands of different answers...
That's because the best plan at a given time depends on your goals.
How QUICKLY do you want to lose weight?
How MUCH weight do you want to lose? Someone who has 100 pounds to lose will have an easier time than someone who only has 10 pounds to spare
Is it more about weight loss or how your body LOOKS? Since muscle weighs more than fat... you can significantly improve your physique — without changing the scale much
Are you more concerned with losing weight quickly? Or with maintaining your new weight LONG TERM?
These are important questions to ask... because there's infinite number of ways to lose weight, but the outcomes can be quite different...
For example, many people lose weight on a ketogenic diet, but a good portion of that could be water weight & muscle loss due to low protein intake...
Others try to lose weight quickly using the human chorionic gonadotropin (hCG) diet, but will most likely gain it back (and then some) within a year.
With all that said... here's 6 general tips and tools that could be the most effective strategies for losing weight and maintaining your progress long term:
1. Eat 1.5-2 grams of protein per pound of body weight, per day.
Make no mistake, this is a lot of protein...
For instance, if you weigh 140 pounds, this rule would require you to eat the equivalent of a full pound of chicken breast every single day!
But here's a few benefits to getting this much protein in your diet:
Protein is very filling, so you will be less likely to overeat
Your body requires sufficient protein to build muscle — much more so than most people usually take in
Protein can increase your metabolism (Source)
So, getting enough of this essential nutrient could help you to burn fat.
And to answer a common question I hear a lot... no, research shows protein intake does not negatively affect your kidneys, unless you have chronic kidney disease.
2. Eat high satiety foods
This is going to sound obvious, but it needs to be said:
It is harder to overeat if you are full.
So, the more you can eat foods that are satiating... the less likely you are to consume too many calories.
Types of foods that are more satiating include ones higher in protein, fat, and fiber.
On the other hand, foods that are not satiating & should be avoided include:
Baked goods like cakes, pastries, donuts, etc.
High-sugar drinks like soda and sweet tea
Snacks like chips, pretzels, popcorn, and candy
3. Track your food intake using an app
The 2 benefits of tracking your food intake include awareness and accountability.
Most people are totally unaware of the calories or macros (protein, fat, carbohydrates) they consume on a regular basis.
So, by better understanding what you are currently eating... you will be able to make the necessary changes to lose weight effectively.
I suggest people use tech to stay on track. 📱
I prefer to use the Cronometer app, but there are plenty of similar tools out there.
4. Weigh your food
The BEST way to track your food is to weigh everything on a scale in grams.
If you guess the amount you're eating instead of measuring it... your caloric intake can be off by hundreds of calories (which adds up BIG over time).
Using food scales will allow you to be more precise in your measurements. ⚖️
5. Get a minimum of 10,000 steps a day
While there is nothing magical about the number 10,000... it’s a good goal to shoot for.
Activity trackers default to this amount of steps because, for many people, it adds up to about 5 miles, or 30 minutes of movement a day — which is in alignment with the CDC’s recommendation of at least 150 minutes of moderate exercise per week.
Low level activity is easy on the body & helps burn calories in the process.
6. Do weight training 3 times a week
While lifting weights can help you burn calories, the benefits go way beyond that:
There's clinical research that shows skeletal muscle increases metabolism within the body.
So, by increasing your muscle mass you will also be increasing your metabolism — which helps you to process food better.
And for your physique, lean muscle mass will help you improve your body composition.
It is important to remember that muscle weighs more than fat... so this tactic may not lead to weight loss per se... but it could significantly improve how you look. 💪
The Bottom Line
So, that's it.
Coming up with a good weight loss plan can be very individual to each person baed on their goals...
But if you do the right exercises, eat enough good foods, and track your caloric intake...
You'll be off to a GREAT start.
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