Today’s blog topic is simple. I’m going to share some of the small changes I made to my routine that gave me big weight loss results. So if you’re looking for ways to trim calories out of your diet while trimming inches from your waistline, read on and steal my weight loss hacks, friend!
Weight Loss Hack #1: Swap Condiments for Whole Foods
Many people do not realize that things like ketchup, barbecue sauce, and vinaigrette are loaded with added sugars. Condiments, sauces, and dressings can be full of unwanted (and often uncounted) calories.
Condiments fall into a category that I like to call “Invisible Calories.” These are calories that often get overlooked when tracking/counting your daily intake. They don’t get remembered when you think back about what you ate. And they certainly don’t offer any nutritional value to your body.
Next time you make burgers, try swapping the condiments for whole foods.
- Fresh tomatoes are a great, juicy replacement for ketchup.
- The salty flavor of dill pickles make them a great substitute for mustard. And they have natural fiber! They are cucumbers, after all!
- Avocados are also a great source of fiber and, when smashed, their creamy, mousse-like texture makes them the perfect swap for mayonnaise.
Avocados also work great in salads with juicy veggies and/or fruits and berries. Grapefruit, pears, strawberries all work well with leafy greens. Drizzle with a little olive oil and vinegar if needed and you have a mouth-watering weight loss hack you can indulge in, guilt-free!
Weight Loss Hack #2: Swap Morning Sugars for Actual Nutrition
Since I was a child, I began every day with one thing – sugar! Breakfast was a bowl of Cinnamon Toast Crunch, an Entenmann’s cinnamon roll, or an Eggo drenched in “maple-flavored” syrup (not to be confused with actual maple syrup). I was a very active child, so weight gain was not really an issue for me back then. But when I carried this lifestyle with me into adulthood, it didn’t take long to catch up with me.
My first job was at a drive-thru coffee shop. I would open the store in the morning, walk over the espresso machine, and make myself an Almond Roca Chocolate Mocha with whipped cream. This was the 90’s, so I thought that if i used non-fat milk it would all be ok.
Then I would peel a pumpkin chocolate chip muffin out of it’s oil drenched wrapper and consume it all before the store opened. Honestly, my sugar addiction was so bad, that I couldn’t imagine a morning without it.
Here are the swaps that helped me kick my “sugar for breakfast” habit:
- Drink coffee with the flavor roasted into it, instead of sweetening it with flavored syrups/creamers. I now use unsweetened coconut milk when I don’t want to drink it black. I still love cinnamon and sprinkle a little bit of that in every cup.
- Eat berries or fruit to fill the void where the sugar addiction used to live
- Eat eggs instead of pastries – quick and easy to prepare and a great protein source. You can easily add fresh or frozen spinach, potatoes, mushrooms, or other fresh whole foods.
Weight Loss Hack #3: Swap Gym Memberships for Alternatives
Not a gym-lover? No worries! You can still get a good calorie burn without the fitness machines. Whether you’re trying to cut down time at the gym, or you want to cancel that membership altogether, here are some alternative work-outs that feel a little less like worky-outy.
Get Outside!
Hike, bike, swim – Baby, it’s a wide, wide world!
Living in Northern California, I had access to just about any kind of outdoor activity I felt like. Hikes through the redwoods, stand up paddle boarding in the American River, kayaking on Lake Tahoe – so much fun it didn’t even feel like exercising! Heck, just walking on the sand in Bodega Bay was a workout, but oh so refreshing!
A few years ago, my family moved to the Northern Midwest (is that a real region or did I just make that up?) and I quickly realized that the outdoor experience was a bit different here. Summers are humid, Winters are undeniably cold, and the landscape is stunningly flat.
With the Land of 10,000 Lakes right next door, Summers feel familiar. I had to get creative during Winter, though, if I wanted to keep exercising outside. Appropriate clothing was a must, especially because Roxy (my Siberian Husky) was not shying away from walks in the snow. I don’t think I would have made it through Winter without my heated jacket, but I’m so glad I did because the sunrises and sunsets in this region are unmatched in beauty!
Workout at Home
Some days are just too cold to safely go outside for extended periods of time. For these days, I keep moving inside.
One of the best ways to stay in shape is to do your chores! Many people leave the deep cleaning for Springtime, but you can burn alot of calories wiping baseboards, scrubbing bathtubs, and dusting all those up-high, hard-to-reach places! Plus, the dopamine hit you get after checking that off your to-do list feels amazing!
If your home is already sparkling, you can always follow along with a workout on TV or an online instructor that streams workouts. Stairs are great for leg exercises, and soup cans replace free weights in a pinch. You can buy a retention band and even do arm exercises while marathon watching your favorite Netflix series, one of my personal favorite weight loss hacks for movement.
My Closing Argument
I hope you enjoyed reading about some of my weight loss hacks. These are just a few that worked well for me and continue to work well as I maintain my weight, diet, and body movement.
I understand how easy it is to revert to what is familiar when the alternative is a little more work, so these swaps really help me stay on track. Whether you are trying to lose weight, stay active in a forsakenly cold climate, or maintain a lifestyle of wellness, putting the effort in is a choice that is made with intention.
Confusing comfort with familiarity is a slippery slope but I’ll be here every step of the way if you’d like. Stay connected with new blog posts, newsletters, motivation, and more weight loss hacks when you need them!
XO- Erin
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