11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

Walk Daily

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A post shared by Hannah White | PT & Fat Loss Coach (@hwfit)

“Aim for 8-10K steps per day,” White says. “It’s too hot/cold outside” isn’t an excuse, she adds. “Walk on a treadmill, a walking pad, around a shopping centre, a supermarket, around your home, or on the spot at home.”

Manage Stress

Next up, tackle stress. “Managing stress can reduce stress-eating. Download Headspace or a similar app and get to work,” she says.

Sleep More

Make sure to get enough rest. “More sleep = less hunger. The easiest way to get more sleep is to go to bed earlier. And stop using your f#€king phone in bed - it’s ruining your sleep quality!” she writes.

Design Your Diet Around Nutritious Food

“Get 80% or more of calories from nutritious food, and the remaining from ‘less nutritious’ food,” she suggests. “This teaches you no food is good or bad, which gives you far more calorie control over what and how much you eat.”

Don’t Undereat

Make sure you are eating enough. “Unless you’re 100lbs, 1,200 calories isn’t enough. Undereating leads to overeating, so stop that now,” she says. “For weight loss, eat in a moderate calorie deficit of around 15-20% depending on how much fat you’ve got to lose.”

Lift Weights

“You need to lift weights,” she continues. “And I mean heavy weights, not the 5kg or 10lb dumbbells you use in that class you go to or in the videos you follow along to. Those things are basically cardio anyway. Lifting weights will build muscle, which is an ESSENTIAL part of sustained fat loss along with achieving that ‘toned’ look you’re after.”

Limit Alcohol and Hydrate

“Alcohol wrecks sleep quality, so limit your intake. Water will make you feel more awake and like you have more energy, which makes it more likely you’ll get up and move around. If your pee is dark orange, you need more water. If it’s a pale straw colour, you’re good,” she says.

Make Sure You Are Eating Enough Protein and Fiber

“Protein reduces hunger and prevents muscle loss. Around 2 grams per kilogram of bodyweight daily is a good aim. The fibre in fruit and veggies makes you feel full, not to mention the health benefits of it. Women need around 20-25g per day, and men need around 30-35g per day. Most people undereat protein and fibre - make the effort to increase your intake,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Eat the Same Meals Daily

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“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.