10 weight loss tricks: Tips from a nutritionist

As a nutritionist, I have to admit I’m contradicting myself. Imagine this: I’m writing about “weight loss tricks.”

Why?

Because, in my profession, I have been angered countless times by the flood of “magic solutions” that people find online. Most of these “tricks” promise the impossible - to deceive the process of losing weight. But the truth is that these tricks do not deceive weight loss, but all of us.

Good news? Some tricks are there.

Just don't expect glamor and simplicity or, god forbid, the absence of effort through urgent weight loss. These tricks are less glamorous, but therefore quite effective, and above all, cheaper.

Calorie Deficit: The Basis Of Any Weight Loss

If there is a universal law of weight loss, then it is this:

Without a calorie deficit, there is no weight loss.

All diets, trends and miracle potions ultimately boil down to one thing. That is, eat fewer calories than your body consumes.

The calorie deficit is the foundation.

How to achieve a calorie deficit?

You have two basic tools to create a calorie deficit:

1. Reduce calorie intake through proper nutrition.
2. Increase calorie consumption through greater physical activity.

The best results come when you use both tools at the same time. You eat less, you move more and voila, your body begins to use energy reserves, that is, adipose tissue.

Well, now let's get to the tricks!

1. Throw sweets out of the house

I admit, this is advice that I have not yet been able to fully implement with my parents. Nutella, Kinder Penguins and the finest possible sweets enticed from every corner my entire childhood.

Itwas only years later that I came to find out the gist:

Losing weight shouldn't additionally consume our mental battery.

Losing weight shouldn’t drain your mental battery even more. Everyday stress, kids, mothers-in-law, and a maxed-out Mastercard already do that well enough.

If your home is packed with temptations, do you really think you’ll resist every single time?

Of course no! That’s why you should either remove, limit, or make it harder to access all the unhealthy treats you love.

Create obstacles.

Ask your family members to hide the sweets in hard-to-reach places—high shelves or closed boxes work best.

As for me, I follow this rule about 340 days a year. The result? A lean body, consistently.

The downside? My kitchen shelves always look freshly robbed.

2. Sleep properly!

No matter how well you eat or how often you exercise, poor sleep can sabotage your efforts. Here's why:

When you don't get enough sleep, there is an imbalance of hormones that regulate hunger — leptin and ghrelin.

Leptin, which signals satiety, decreases. Ghrelin, which increases the feeling of hunger, rises. The result? You're hungry and prone to overeating.

That's not all.

Lack of sleep increases the level Cortisol, stress hormones. Higher cortisol leads to emotional eating and increased cravings for high-calorie foods. In short, if you neglect sleep, your body forces you to make poor dietary choices.

Good sleep also supports your metabolism. When you are rested, your body uses energy more efficiently and reduces the chances of storing fat.

Do not treat sleep as a luxury.

Invest in a good mattress, darken the room, close the windows if it's loud outside, turn off the phones before bed. Make it your goal to get at least 7 hours of sleep every night.

3. Proteins, proteins, proteins...

If you want to lose weight, proteins are your best allies. Here's why:

• Longer lasting feeling of satiety. Proteins increase the feeling of satiety because they stay longer in the stomach and reduce the need to snack between meals.
• Higher caloric expenditure. Digestion of proteins requires more energy than fats or carbohydrates — the so-called. thermogenic effect of food. In translation, your body spends more calories digesting chicken breast than digesting a slice of bread.
• Maintenance of muscle mass. When you're in a calorie deficit, protein protects your muscles. Less muscle means a slower metabolism, which is not ideal when you want to lose weight.

What does science say?

Multiple clinical trials have shown that the intake of a higher amount of protein not only reduces body weight, but also improves body composition by reducing fat mass while preserving lean body mass (FFM). This is true for both low-calorie and standard-calorie diets.

Do not limit yourself only to meat.

Eggs, Greek yogurt, cheese, legumes and fish are also excellent sources of protein. Add them to every meal and let them be if anything persistent on the plate.

A little tip for the end... Remember that the point is not just “eat more protein.” The point is to replace caloric and nutritionally poor foods with high-protein options.

In other words, substitute 2 pieces of pizza for chicken. Pancakes for skyr yogurt with honey and cranberries, etc.

This is exactly how I approached compiling this list of 45 dishes to lose weight and these 14 breakfasts to lose weight. Highly recommend to check those out!

4. Reduce highly processed foods

Did you know that the average fast food meal, according to research, can have even 836 calories without french fries and soda?

If we add side dishes, the total caloric value easily exceeds 1,200 calories. This is very, very close to the daily intake of the average person who wants to lose weight.

In comparison, for these 1,200 calories you can eat:

• 200 g baked chicken (330 calories)
• 200 g boiled sweet potatoes (180 calories)
• 200 g steamed broccoli (68 calories)
• 100 g avocado (160 calories)
• 20 g of olive oil to prepare (180 calories)
• 200 g of Greek yogurt with 10 g of honey (120 calories)

All this together makes a meal that is nutrient-rich, filling, and far healthier than fast food options. Yes, with about the same calorie intake!

Now, you tell me if this qualifies as a trick or not?

Highly processed foods are not only energy-rich, but also nutritionally poor. That means you're getting a lot of calories all while your body isn't getting what it needs — fiber, vitamins, minerals, and healthy fats. The result?

• You get hungry quickly, because these foods do not satiate you in the long run.
• The high sugar and salt content encourages further cravings for the same food, which creates a vicious circle of overeating.
• Lack of fiber and protein reduces the feeling of satiety, which increases the total calorie intake throughout the day.

How to reduce, NOT ELIMINATE, processed foods?

1. Cook at home: So you have control over the ingredients and portion size.
2. Watch out for labels: Choose products with a minimum list of ingredients and avoid those with added sugar, saturated fats and preservatives.
3. Plan your meals at work ahead: Prepare meals for the whole day or week to reduce the temptation to reach for unhealthy options.
4. Do healthy foodsavailable: Keep fruits, nuts and lean proteins on hand, and keep sweets and snacks out of sight.

Ultimately, I don't entirely eliminate “fast food” in my diet plans. Not all people are Spartans, and it's totally expected that you'll sometimes give a gush at will - but smartly!

Three pieces of pizza are quite enough! A normal-sized burger without mayonnaise on the side with diet Coca-Cola is just as OK!

Also, whenever you eat fast food, share it with the people you love.

This way, not only does the social aspect of the meal fill you up more than the food, but you also save on your calorie intake.

5. Cold bath or shower - please?

Andrew Huberman, a professor at Stanford, often speaks about the benefits of a cold bath or shower in the context of health and weight loss.

According to him, backed up by research, cold showers can increase activity brown adipose tissue (brown fat), which consumes calories to generate heat in the body.

What does that mean?

As you freeze in the shower, your body works overtime to warm you up while expending more energy.

How to apply this trick:

• Start with a cold shower 30 seconds after a warm shower. Gradually increase the time.
• After a while, try an ice bath (2-4 degrees Celsius) for 2-3 minutes.
• Consistency is the key. One cold shower won't change your metabolism, but regular practice can bring results.

In addition to being able to help with weight loss, a cold shower improves circulation and mental clarity.

Of course, this is by no means a recommended method for people who have heart problems. If you are unsure, check the safety of cold showers with your family doctor.

So if you're willing to put up with a little discomfort, a cold shower can aid the weight loss process.

6. Control stress

Stress is a quiet but powerful saboteur of your weight loss process. Here's how:

When you are stressed, your body releases cortisol, which is a natural response to a “fight or flight” situation. Unfortunately, chronically high cortisol levels promote:

1. Increased hunger, especially for high-calorie foods.
2. Storage of adipose tissue, especially in the abdominal area.

In addition, stress depletes your mental strength which reduces motivation for training and your ability to stick to a healthy diet. When you're mentally exhausted, it's harder to say “no” to fast food, emotional eating, or skipping workouts.

Stress cascade:

• Stress → more cortisol → more hunger and emotional eating.
• Poor sleep due to stress → imbalance of hunger hormones (leptin and ghrelin) → even greater food intake.
• The end result? More kilos and more frustration.

How to reduce stress:

• Introduce relaxation practices, such as meditation or deep breathing.
• Regular exercise helps reduce cortisol and release endorphins.
• Be aware of your emotional triggers — if you know you tend to reach for chocolate when stressed, prepare a healthier alternative.

You may not be able to eliminate stress completely, but you can control it. And when you control stress, you also control other factors that affect weight loss.

‍So take a deep breath and give yourself a chance to manage your body in a healthy way.

7. Drink water

Well, everyone drinks water, right? May I be referring to detox water for weight loss or perhaps coconut water for weight loss?

No, actually, I'm asking you if you actually drink enough water? Because that's where the difference comes in.

Water is not just a basic need; it can become your ally in the weight loss process.

Research shows that increased water intake can:

• Create a feeling of satiety: You drink a glass of water before a meal, and your stomach is already sending signals to the brain that it is fuller. This means less room for extra calories.
• Improve metabolism: Studies suggest that drinking cold water can temporarily speed up metabolism, as the body spends energy to warm it up to body temperature.

How to use water for weight loss?

• Drink a glass of water 20-30 minutes before each meal.
• Carry a bottle of water with you and sip regularly throughout the day.
• Replace high-calorie drinks such as carbonated juices with plain water or water with a slice of lemon.

Water may sound like boring advice, but consistency in its intake makes a difference — and your body will thank you.

8. Nothing green tea, drink unsweetened coffee!

Green tea and coffee are not just hot drinks that we drink for enjoyment. They are already widely developed allies in weight loss. Here's how and why:

Green tea

• Contains catechins: These are antioxidants that speed up metabolism and help burn fat.
• Thermogenic effect: Drinking green tea can increase energy expenditure, which means that your body spends more calories even while resting.

Coffee

• Contains caffeine: Caffeine is a natural stimulant that improves focus, reduces feelings of fatigue and increases fat oxidation during exercise.
• Suppression of appetite: Coffee can temporarily reduce the feeling of hunger, which helps control calorie intake.

Now, skepticism comes into play here. The effectiveness of green tea in helping with weight loss has been investigated in Cochrane Systematic Review.

The results showed that participants who used green tea preparations lost an average of between 0.2 and 3.5 kg more from those in the control group.

Sounds great. However, in most studies, this weight loss was not statistically significant.

Plus, a cup of green tea is not the same as a concentrated substance.‍

It is important to emphasize that these studies were not conducted on ordinary cups of green tea as we drink at home. All tested preparations used concentrates. Concentrates tend to have significantly higher amount of active ingredients (catechins and caffeine) compared to a regular cup of tea

So while a cup of green tea has many health benefits, its effect on weight loss is questionable.

Now, this meta-analysis, has shown that caffeine intake can contribute to weight loss, lower BMI, and reduce fat mass.

For each doubling of caffeine intake, the average weight loss increases by 22%, BMI by 17%, and fat mass by 28%.

It has been concluded that caffeine can help reduce weight and body fat, but the effect varies among individuals.

9. Eat in accordance with the circadian rhythm

The circadian rhythm is yours internal biological clock that manages everything from sleep to metabolism.

If your diet in in sync with that rhythm, you're giving your body a chance to work in the most efficient way.

How then to eat according to the rhythm?

1. Breakfast is key: A more abundant meal in the morning triggers the metabolism and gives energy for the whole day. (Look breakfast ideas for weight loss)
2. Let the main meal be lunch: The body is most prepared for digestion during the day, so lunch can also be your most caloric meal. (Look Dietary dishes for weight loss)
3. Light meals in the evening: Make dinner smaller and easily digestible. Avoid heavy meals for 2-3 hours just before bedtime so as not to burden the digestive system.

Eating according to your biological rhythm isn't just healthy. It's also a way to feel more energetic and lighter, while working for your body, not against it. 😊

10. Train for muscle volume

If you want to lose weight but also look better, training for muscle volume is a jackpot. You get it all in one workout. Here's why:

1. More reps, more action
   Training for muscle volume involves a higher number of repetitions and often super sets. This means that you work intensely and activate your muscles while increasing your caloric expenditure at the same time. This is a double hit for those who want to lose weight and shape the body.
2. Aesthetic body shape
   The more muscle mass you have, the more defined, harmonious appearance your body has. Even with the same percentage of body fat, a person with more muscle mass looks healthier, firmer and more proportional. Simply put — more muscle, less “softness”.
3. Long-term effect
   More muscle means and higher basal metabolismYour body spends more energy at rest. So, the more “muscular” you are, the easier it is to maintain or reduce weight.

How to train for muscle volume?

• Focus on 8-12 repsby series, with a weight that is challenging, but allows you to do the right technique.
• Try super sets (two exercises without a break) for extra calorie burn.
• Train 3-5 times a week, targeting different muscle groups.

Certainly, if you are a beginner, the first steps are best done with supervision and guidance personal trainer.

So training for muscle volume isn't just for bodybuilders — it's a great way to lose weight.

Smart, not fast

Losing weight is not a race or a search for a magic solution.

Each “trick” should be thorough, scientifically based and tailored to you. Be wary of quick fixes that promise the impossible — because they most often lead to disappointment.

Instead, focus on proven advice, listen to the experts, and choose what's sustainable in the long run.

Remember, the body you love is not the result of shortcuts, but of smart and consistent decisions with diet and training.

Looking for more ways to lose weight?

As a nutritionist and a lover of healthy living, I often explore topics related to weight loss. I always come across stories of “magic” foods and quick fixes. I'm always driven to peek into the science behind them. I love sharing with you, my readers, what really works and what's just a myth.

Here are some of the topics and foods I've researched so far:

• ‍Wormwood tea for weight loss
• Detox water for weight loss
• Coconut for weight loss
• Apple cider vinegar for weight loss
• Amino acids for weight loss
• 11 tips to lose weight fast