If you spend any time scrolling through Reddit threads like r/loseit, r/WeightLossAdvice, or r/CICO, you know one thing: people on Reddit don’t sugarcoat their weight loss journeys. They share what actually works, what doesn’t, and how they manage to keep the weight off long-term.
After diving deep into Reddit’s most popular weight loss conversations, here are 20 of the most upvoted, tried-and-true hacks real people swear by.
1. Track everything you eat and drink
Redditors say this is the number one game-changer.
Whether it’s a drizzle of dressing, a spoonful of peanut butter, or that coffee creamer splash… it all adds up. Use a food tracking app (like MyFitnessPal or LoseIt) and be honest with your entries – by tracking incorrectly, you’re only doing a disservice to yourself.
“Tracking, tracking, tracking. Still log everything I eat, even when not dieting.”
2. Always double-check CICO (Calories In vs. Calories Out)
When progress stalls, Redditors recommend revisiting the basics: how many calories are you really eating versus burning? CICO is ultimately the goal for any weight loss routine. In order to lose lbs, you must burn more calories than you are taking in.
Recalculate your TDEE (total daily energy expenditure) and aim for a sustainable deficit (200 – 300 calories below your TDEE).
NOTE: Do not starve your body by cutting out too many calories aiming to ‘lose more faster’. This will backfire by breaking down important tissues like muscle which in turn down-regulates/slows your metabolism. Additionally, extreme hunger may override willpower leading to overconsumption of calories & goal derailment.
3. Cut liquid calories
Drinks like soda, juice, or sweetened coffee can easily add hundreds of calories. Switching to water, black coffee, or zero-calorie alternatives can make a huge difference.
“Cutting out liquid calories was 400 fewer calories a day without even trying.”
4. Prioritize protein and fiber
High-protein, high-fiber meals keep you full longer and preserve muscle.
Redditors love foods like Greek yogurt, eggs, chicken, lentils, chia seeds, and veggies.
5. Eat the same meals often
Simplicity = consistency. Many successful dieters repeat go-to meals so they can easily estimate calories and reduce decision fatigue.
6. Fill half your plate with veggies
Nonstarchy vegetables (broccoli, cauliflower, zucchini, greens) add volume and nutrients without adding many calories. It’s one of Reddit’s most repeated volume-eating hacks.
Find some nonstarchy, easy recipes here.
7. Use a food scale
Eyeballing portions leads to underestimation. Weighing your food is an eye-opener — and it’s one of the habits that separates maintainers from yo-yo dieters.
8. Set realistic rules, not restrictions
Instead of saying “no carbs” or “no treats,” set guardrails like “only one dessert per day” or “no eating after 8 pm.”
Small, sustainable limits work better than all-or-nothing rules.
9. Find exercise you actually enjoy
Walking, hiking, dancing, lifting — whatever makes you move. Reddit users emphasize that consistency comes from enjoyment, not punishment.
10. Weigh yourself regularly
It’s not about obsessing over the number; it’s about catching small gains early. Many Redditors swear by daily or weekly weigh-ins for accountability.
11. Go slow for long-term success
Fast weight loss often rebounds. The steady approach builds habits that stick long after the deficit phase ends.
12. Know your trigger foods
For some, bread or sweets make moderation impossible. For others, they fit fine in small portions. Learn your own hunger cues and plan around them.
13. Meal prep or batch cook
Having food ready removes decision fatigue and temptation. Keep protein, veggies, and quick carb options ready for mix-and-match meals.
14. Spice up your food
Redditors love flavor hacks. Herbs, hot sauce, garlic, and zero-calorie seasonings make low-cal meals feel indulgent.
15. Limit alcohol
Alcohol packs calories and lowers willpower. Cutting back (or switching to low-cal options) is a big weight loss win.
16. Transition mindfully into maintenance
Don’t jump straight from deficit to old habits. Increase calories slowly, keep tracking, and adjust as your body stabilizes.
17. Make it a lifestyle, not a diet
The Reddit consensus: diets end, lifestyles last. Focus on sustainable changes, not temporary rules.
18. Don’t let one bad meal become a bad week
Slip-ups happen. Get right back to your plan the next meal instead of spiraling. Progress beats perfection.
19. Use social accountability
Many Redditors credit the community itself for helping them stay consistent. Whether it’s posting check-ins or finding an accountability buddy, it works.
20. Plan your indulgences
Allowing a planned treat helps prevent bingeing. Enjoy, track, and move on — guilt-free.
The Bottom Line
These Reddit-approved hacks all point to one truth: consistency beats perfection.
When you combine structure (like tracking and planning) with flexibility (like allowing treats and rest days), sustainable weight loss becomes not just possible — but maintainable.
Looking for more structured support? Try our 20-Day Weight Loss Program designed for natural, safe, and effective results that fit real life. New to WLD? Learn more here →