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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

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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