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8 Simple Ways to Stop Complicating Fat Loss

8 Simple Ways to Stop Complicating Fat Loss

Losing weight doesn’t have to be a stressful and painful experience.

Seriously.

To lose weight, all you need to do is burn more calories than you consume. For such a simple concept, there seems to be a lot of information out there that confuses everyone.

When I was starting my fitness journey, I suffered from paralysis by analysis. I tried to read everything I could get my hands on. Looking back on those days, I realized that fat loss doesn’t need to be a complicated method to work.

Here are 8 ways I learned to stop complicating fat loss.

1. Realize there isn’t a one size fits all nutrition plan.

Everyone’s body is different. What works for one person might not work for you. Some people prefer to eat breakfast while others prefer intermittent fasting where they opt to skip breakfast.

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Both methods are just as effective, the key to successful fat loss is finding a nutritional plan that will fit seamlessly into your lifestyle without making major life altering adjustments.

2. Become lovers with water.

Water is the easiest way to start losing weight.

Drinking water helps improve your metabolism, along with improving joint health by maintaining proper lubrication and muscle elasticity.

Another huge benefit of water is that it acts as a natural appetite suppressant. Staying properly hydrated allows you to fight food cravings and avoid foods that will slow your progress.

Besides starting your morning off with 16oz of water, here are some other ways to increase your water intake.

3. It’s okay not to count calories.

Counting calories can be stressful.

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It’s difficult and an inconvenience while eating out at restaurants. Adding another stress on top of your busy life isn’t necessary.

A simpler method is to go by portion sizes:

  • 1 portion of protein= the size of your palm
  • 1 portion of healthy fats= the size of your entire thumb
  • 1 portion of carbs= the size of your cupped hand
  • 1 portion of veggies= the size of your fist

4. Eliminate most of the grocery store.

Shopping for groceries is easier if you can avoid the interior of the grocery store and stick to the outside.

The outside isles will have your veggies, fruits, eggs and meats while the interior isles will contain all the processed foods and junk that you should avoid.

5. Commit to a workout routine.

While nutrition is the most important aspect of fat loss, strength training is the other important piece of the puzzle.

Commit to a minimum of three full body workouts and you’ll be on your way to a leaner, healthier, stronger and hotter version of yourself.

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6. Sleep is your new best friend.

Sleep is a pivotal piece of successful fat loss.

Without adequate sleep, the likelihood of weight gain increases as well as the increase in cortisol levels. Cortisol is a stress hormone, which slows fat loss down when its levels are elevated.

Aim for a minimum of 7 hours of sleep per night.

7. Keep your eating crazy simple

When it comes time to eat, think of dividing your plate into three sections.

One section is protein, which will be included with every meal along with the second section for vegetables. The last section is where you can add carbs or healthy fats depending on your goal.

8. It’s okay not to be 100% adherent with your diet

There’s no reason to stress yourself out trying to eat perfect every single day.

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Enjoying life and achieving successful fat loss can go hand in hand. Fitness doesn’t have to take over your life in order to achieve your goal.

Do you have an important family dinner, are your friends in town, or is there an upcoming office party?

Enjoy yourself by indulging in those two pieces of cake guilt free. Two pieces of cake will not ruin your goals if you normally stay consistent with your eating habits.

In the grand scheme of things, if you eat four times a day, that’s 28 total meals a week. If you indulge on 3-4 of those meals, you’re still eating at 85% adherence, which is excellent.

What are some ways that you make weight loss simple and stress free? Comment below, I’ll love to hear your responses

More by this author

Julian Hayes II

Author, Health & Fitness Coach for Entrepreneurs, & Speaker

18 Basic Rules To Lead A Fulfilling Life Starting Today, Stop These 6 Things to Become the Best Version of Yourself 5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym 4 Common Reasons Why You Fall Short With Your Weight Loss Goals (And What You Should Do Instead) 7 (Surprising) Actions to Take For Guaranteed Fat Loss

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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