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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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