Weight Loss Hacks That Will Change Your Life!
Weight Loss Hacks That Will Change Your Life!
Weight Loss Hacks That Will Change Your Life!
Loss
Hacks
Weight
Loss
That
Hacks
That
Will
Will
Change
Your
Change
Life!
Your
Life!
Contents
Letter From the Author
I. Introduction
II. Why Do Most Weight Loss
Programs Don’t Work
III. Designing Your Lifestyle For
Optimum Weight Loss
IV. Weight Loss Hacks That Will
Transform You
• Diet
• Exercise
• Daily Habits
V. Weight Loss and Fitness
Tracker Sheets
In a Nutshell
letter from the author
Thank You for purchasing this product!
We offer you this eBook as a sort of thank-you gift for
choosing our product. We hope to give you more
information about the item you’ve purchased and help you
make the most out of it!
We will help you know more about how to optimize your weight
loss efforts to achieve the body that best resonates with you.
Losing weight doesn’t need to be the hardest thing to do, as the
habits and activities leading to it can be designed specifically
for your lifestyle and enjoyment!.
Learn to enjoy the ride towards a healthier and sexier you! If
you find happiness within and exude positivity to achieve the
body you want, you’ll inevitably attain your fitness goals
with success!
This guide was designed for you to cover all bases
in the weight loss game. Get ready because we’ll take you
by the hand and lead you towards your
best transformation ever!
Send us a note about the experiences and suggestions
you have of the product by emailing us at
hello@hummingleaf.com.
We appreciate any feedback that can help us
serve you better!
Sincerely,
Nick Coe
www.hummingleaf.com
introduction
“I found that people like rules,
and I love to tell people what
to do. It’s not rocket science
when it comes to weight loss.
It’s about eating a little less and
moving a little bit more.”
Bob Harper
All weight loss pursuits boil down to two things: you have
to eat way less than you’ve been consuming (diet) and you
have to move more (exercise).
Sure you can change your eating habits, but the thing is,
most diets for weight loss have an element of deprivation
or restriction. For example, you are not allowed to eat a
particular food group in a given amount of time. You can’t
eat desserts or anything that has sugar in it.
The sad thing about most weight loss programs is that you
are still liable if and when the program doesn’t work for
you. Besides, who exactly follows the program? You, right?
The program is just there to guide you on what to do and
eat, and what to not do and not eat. This is why it’s hard to
lose weight. It’s hard when all fingers still point at you at the
end of the day when you don’t achieve your weight goal.
Just like most people who are battling weight gain, you
will most likely blame yourself too because you failed your
own expectations. Most weight loss programs aren’t really
designed to target culture, eating behavior, and how the
body system works. They mostly work on food choices and
general exercises.
Recommended Workout:
1. Go for sports activities which require high speed and low to
medium resistance for your entire body (upper and lower body).
2. Try swimming, jumping rope, fast walking without an incline,
stationary biking at low resistance, and skiing.
3. Avoid the following: walking on an incline, step classes, spinning,
jogging, rollerblading, kick-boxing, and impact aerobics.
Recommended Diet:
1. Go for lean meat such as skinless
turkey breast or chicken, beef, veal,
tuna, and cod.
2. Include cooked or raw vegetables
such as leafy greens, zucchini,
broccoli, and cabbage. All kinds of
fruits are suitable as well.
3. Include foods which are rich in
omega-3 fatty acids such as nuts,
olive oil, avocados, flaxseed oil,
sardines, halibut, wild salmon.
These help you burn more body
fat.
4. Avoid the following: starchy
vegetables such as potatoes, beets,
and carrots. Stay away from animal
fat except for fatty fish. Get rid of
food high in sugar content and
carbonated drinks.
ruler
shape
Rectangular-shaped bodies are more suitable to long and
sustained aerobic movements. Stretching routine should be done
at the start and end of every workout. Abdominal exercises done
at the first part of a workout program will give you more energy
and help you get a flat stomach. You should only do weight
training when you have achieved your ideal weight.
Recommended Workout:
1. Go for long-distance running on an incline, jumping rope,
rollerblading, and kick-boxing.
2. Do medium to high resistance in stationary biking, stationary
stepping, and elliptical machine.
3. Long-distance swimming and
aquatic exercise routines also work
well for your ruler-shape bodies.
4. Avoid the following: leg lifts and
side leg lifts which would cause
discomfort to your lower back.
Recommended Diet:
1. Stock some high-quality proteins
in your fridge such as whole wheat
and rye products, beans, shellfish,
tuna, beef, veal, turkey, or chicken.
2. Also include food rich in omega-3
such as nuts, olive oil, flaxseed oil,
sardines, halibut, and wild salmon.
3. Avoid the following: simple
carbohydrates such as potatoes,
white wheat flour products, and
white rice. Avoid foods which
are high in sugar content and
carbonated drinks.
spoon
shape
For spoon or pear body shapes, you need to do exercises which
focus on lower body strength, flexibility, and coordination. Avoid
weight or resistance training since a spoon shape is already heavier
on the lower part of the body.
Recommended Workout:
1. Brisk walking with no incline, jumping rope, and skiing.
2. Also recommended are push-up variations and leg lifts.
3. Avoid the following: spinning and step classes, curls, presses,
rollerblading, skating, kick-boxing, long-distance running, and
high-impact aerobics because these will make you heavier on
the lower part of your body.
Recommended Diet:
1. High-quality lean meat such as
beef, veal, turkey breast, skinless
chicken, cod, and tuna.
2. Go for non-starchy vegetables
which are high in fiber such as
leafy greens, zucchini, broccoli, and
cabbage.
3. Choose fruits which are not too
sweet such as apples, cherries,
prunes, and berries.
4. Use healthy cooking oils and foods
rich in omega-3 such as nuts, olive
oil, flaxseed oil, sardines, halibut
and wild salmon.
5. Avoid the following: sweet fruits
such as pineapple, grapes, melons,
apricots and pears. Avoid starchy
vegetables such as potatoes, beets
and carrots. Also, curtail fatty foods
except for fatty fish. Like the other
body types, you should also avoid
foods high in sugar content and
carbonated drinks.
cone
shape
Short movements which have low-resistance for the upper body
and high-resistance for the lower body are recommended for
apple-shaped bodies. Go for high-resistance exercises for your
abdomen as well. These will improve the proportion of your body
shape.
Recommended Workout:
1. Do jumping rope, slow walking on inclines, and racquet sports.
2. Do medium to high resistance on stationary biking or
stationary stepping.
3. Avoid the following: Upper body exercises that use weights,
bench presses, and rowing which will increase the volume of
your upper body.
Recommended Diet:
1. High-quality lean meat such as whole wheat and rye products,
beans, shellfish, tuna, beef, veal, chicken and turkey.
2. Complex carbohydrates such as brown rice, and all types of
vegetables and fruits.
3. Don’t forget to include omega-3 sources such as nuts, olive oil,
flaxseed oil, sardines, halibut, and wild salmon.
4. Avoid the following: simple carbohydrates such as potatoes,
white wheat products, white rice and other foods high in starch.
Avoid sugary food and carbonated drinks as well.
Weight loss hacks
th at w il l t r a n s for m you
As you probably know by now, weight loss is not just diet and exercise.
It’s actually a lifestyle that needs to be maintained for it to work and be
successful. It also requires discipline and consistency.
Here we compiled 30
practical weight loss hacks
that you can do daily to
help with your weight
loss journey. It’s important
that you do these daily so
that they get embedded
in your system and they
become your habits.
When they do, you will
move on with your day
to day life naturally and
weight loss will be more
fun and bearable for you.
• Baby Carrots
• Frozen Grapes
• Sliced Apples
• Avocado
• Almonds
9. stay hydrated
Water, water, water. You’ve heard it a thousand times,
and you’ll hear it a thousand more. Drinking water has
an extensive list of benefits that will help your health
stay in tune. It can help you curb your hunger and
cravings, keeps you hydrated and energized. Never
underestimate drinking water!
4. grab a buddy
Going to the gym can be difficult, especially if you’re new
to working out. Grab a buddy whom you can count on!
Having someone there to guide or spot you can give you
that extra motivation and assistance
you need to build confidence
and get going.
8. log it!
Keep a journal or download an app to monitor your goals
and progress. Having a log of what you’re doing to
stay active will help you keep track and show you
how and where you’ve improved.
9. push through
The mind quits before the body. Knowing
your limit is important, but remember,
the body can withstand more than
you think. It’s often a person’s thought
process that persuades giving up. Push
yourself and power through the hard
part and find the results you want.
1. move around.
With the rise of digital media, it’s so easy just to sit back,
relax, and be a couch potato. Although this might sound
dreamy, this is not going to help you lose weight at all.
Ditch the sedentary lifestyle and make it a habit to move
around during the day. One of the best ways to do this is
by walking.
There are also more and more studies supporting this daily
habit. Studies indeed confirm that you will consume fewer
calories just by eating slowly.
To make sure you eat enough daily, start eating three small
meals with two or three small and healthy snacks in between.
Keeling a food and fitness log also helps when you need
to consult a professional to assist you with your weight
loss journey. It will be easier for you to answer questions
because everything’s already written.
Keep a specific notebook for all your food and fitness logs
and put it in a place where you can easily grab it. You can
also use fitness apps or note apps as your diary. Choose
which is more convenient for you. Remember to be specific
and detailed as much as possible with your logs.
10. do resistance
exercise.
It’s recommended to do at least five
minutes of resistance exercise daily.
This helps you burn calories, sharpen
your focus, boost metabolism, and
manage pain. It can also help you lose
fat.
Knowing your weight is not just simply recording the number after
weighing yourself on a weighing scale and looking at a height-weight
chart. It is also important that you consider the amount of bone, fats,
and muscles that compose your body. Determining how much fat
you have in your body is one critical measurement, which is why you
also need to note down your body mass index or BMI on the chart.
If you are on your way to losing weight, you might have already set a
target and consulted a dietitian, nutritionist, or a health coach about
your journey so he/she can help you in measuring your body weight
properly, including your BMI. If you are doing it yourself, there are
lots of BMI calculators online that can help you compute your BMI.
ideal body weight
target:
motivation:
date: notes
bmi bmi goal
weight weight goal
height
waist to hip::
body frame
date: notes
bmi
weight
height
waist to hip::
:
body frame
date: notes
bmi
weight
height
waist to hip::
body frame
date: notes
bmi
weight
height
waist to hip::
body frame
2. body measurement chart
A body measurement chart is a helpful tool to record
your body measurements, especially when you are on a
diet or working out. You will be missing a lot if you just
try to remember the figures in your head. Keeping your
measurements on a chart or tracker makes it easier for you
to follow your progress.
1. Chest
2. Bust
3. Top arm
4. Waist
5. Hips
6. Thigh
body
measurement
target:
chart
motivation:
date: date:
1 1
2 2
3 3
4 4
5 5
6 6
By using the food & diet diary, you get to log your motivation
and hours of sleep every day. Yes, it’s a food diary, but what good
is a diet when you are always sleep-deprived or oversleeping?
This printable log shows the basic food groups – whole grains,
vegetables, fruits, protein, dairy, and fat. There are check boxes you
can check off to show how much of each you have consumed for
the day.