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Last Updated on September 11, 2020

10 Weight Loss Tips to Help You Lose Weight the Easy Way

10 Weight Loss Tips to Help You Lose Weight the Easy Way

If you have a particular goal, you want to go at it from the most effective, easiest angle possible, right? Weight loss should be no different. There are weight loss tips you can learn that will make your weight loss journey simpler overall.

People often make weight loss way more complicated than it needs to be. The honest truth is that weight loss can be quite easy—all you need to do is focus on making small changes in the areas that have big influence on the weight loss equation.

I’m going to help you do just that with 10 easy and very effective weight loss tips.

1. Stop Snacking

Snacking is the number one saboteur of weight loss. Why? Because people just end up eating way too many calories when they’re constantly popping snacks into their mouths. The other problem is that most “snacks” are based on refined sugar—very calorie dense and not very satisfying.

When’s the last time you felt full after eating that fun-sized bag of candy? Mindless snacking is absolutely pointless and totally destructive to weight loss. Don’t do it.

The Alternative

If you need a snack, eat one that is high in protein to help you feel full without going overboard on portion size. A bag of unsalted nuts or a cup of yogurt with some fruit are great alternatives.

Check out this article for some healthy snack inspiration.

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2. Don’t Drink Liquid Calories

If you’re looking for simple weight loss tips, this is a great place to start.

If snacking is the number one weight loss saboteur, then liquid calories are a close second. They pose the exact same problem: It’s just too easy to consume way too many calories when you’re guzzling down sugary drinks that don’t satiate you.

This includes sports drinks. Gatorade isn’t inherently bad, but the fact is that the vast majority of people do not need sports drinks. Unless you’re actually depleting your glycogen stores with more than 60 consecutive minutes of hard training, sports drinks of any kind are just not necessary. 

The Alternative

Drink water! It sounds obvious, but most people aren’t even getting close to the daily recommended intake. Switch out all those sodas and sugary juices for a nice glass of refreshing water.

3. Limit Yourself to 3 Meals a Day

This relates to tip number 1. If you eat 3 meals a day or less, it’s much harder to accidentally overeat. There’s a popular myth that one needs to eat every two hours to keep the metabolism roaring at full speed. Understand: That is completely false and unsubstantiated by science.

4. Eat Slowly

This is one of most important weight loss tips if you’re looking for easy solutions. Most people simply need to eat less food to lose weight, and that means not stuffing yourself to the brim. Slow down, and stop eating when you’re 80% full, or satisfied.

You’ve likely heard that it takes 20 minutes to feel full, and this is backed up by what we know about how our body registers food intake. Our brain receives feedback signals based on changing glucose levels, and these signals can take anywhere from 5 to 20 minutes to alert us that we’re actually full and can stop eating[1].

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This is why it’s so important to eat slowly. You’ll likely end up eating fewer calories because you’ll realize you’re full before finishing your meal.

5. Eat More Protein

For the most part, what you eat matters very little if calories are controlled for. The one exception is eating food high in protein. Protein does three key things that can help with weight loss:

  1. It keeps you fuller for longer.
  2. It’s metabolized less efficiently than either carbs or fat[2], meaning you can get away with eating more of it.
  3. It helps preserve lean muscle mass[3], thus helping a greater portion of weight loss come from body fat stores.

Science shows that these benefits cap out at around .8g protein per pound of body weight per day. I recommend trying to hit that daily mark as often as you can.

6. Eat More High Volume Foods

There’s something that’s unavoidable: Hunger always wins. It doesn’t matter if your dietary strategy is perfect on paper—if hunger becomes too ravenous, everyone will eventually cave to it.

The solution? Focus on foods that are higher volume and keep you fuller for longer. High volume foods are usually healthier choices in general, too:

  • Fibrous green vegetables
  • Lean protein
  • Low fat dairy
  • Low sugar fruit
  • Potatoes, and other roots and tubers

7. Reduce Refined Sugar Intake

This is one of the most commonly spouted weight loss tips, and for good reason. Eating refined sugar to excess is literally doing the opposite of tip number 6 and will likely lead to eating too many calories. Most people would benefit immensely by reducing refined sugar intake. A little here and there is permissible, but not too much.

The Alternative

Choose whole carbs over refined carbs every time. Check out this visual to see what kinds of foods are included in whole carbs[4]:

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Weight loss tips: Cut back on refined carbs

    8. Lift Weights

    One of the best ways to look leaner than you actually are is to put on some muscle. Besides, initial strength training positively correlates with virtually every health marker in existence. Initial strength training doesn’t take much time either, maybe two or three 30-45 minute sessions a week.

    If you want to learn more about the benefits of lifting weights, check out this article.

    The Alternative

    If you have an injury that prevents you from lifting weights, any physical activity that gets your heart rate up will do great things for your weight loss journey and will offer many health benefits.

    9. Use Caffeine

    This may not be the most obvious of the weight loss tips, but it’s one you’ll probably likely. Caffeine is the developed world’s drug of choice, and it’s also one of the few supplements that isn’t snake oil.

    Caffeine won’t raise your metabolic output to any notable degree, except within it’s initial week or so of use, but what it can do is suppress appetite. It also can increase your physiological and mental capacity[5].

    The Alternative

    If you’re not a coffee person, you can drink black tea or eat a bit of dark chocolate. Both offer caffeine benefits.

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    10. Have a Cheat Meal Plan

    Do not fool yourself into thinking you’re going to become a monk when you start dieting, and you certainly don’t need to be one in order to succeed. Restaurant meals, family dinners, and occasional parties can absolutely fit into an effective weight loss plan. The real danger is not having a plan in advance for how you’ll approach these events, which is what leads to people giving up entirely and binging.

    It doesn’t really matter what your cheat plan is, as long as you’re consistent with it. That way, if your weight loss stalls, you can make a meaningful adjustment to your strategy. I recommend the following to start:

    • One cheat day/meal per week.
    • Relax, but be sensible: Eat mostly the same kinds of foods you normally eat, swap out beer and mixed drinks for spirits, etc.
    • Eat until your nice and full, but not absolutely stuffed.

    One sensible cheat day/meal per week is not going to overpower 6 other days worth of diligent dieting, so don’t self-impose unrealistic and unsustainable restriction. The important thing for occasional cheat days/meals is to have a plan going into itThat way, you know ahead of time what’s OK, and you’re not worrying about it on the fly.

    The Bottom Line

    Stop worrying about things that don’t matter. Use these weight loss tips to achieve your goals the easy way.

    Remember what I said in the beginning? People overcomplicate weight loss. Part of that stems from worrying about way too many things that make little to no actual difference towards weight loss

    Don’t fall into that trap. People lose weight at different rates, but if you keep it simple, be patient, and stick to your weight loss goals, you’ll get there!

    More Weight Loss Tips

    Featured photo credit: Marek Piwnicki via unsplash.com

    Reference

    More by this author

    Pete Anthony

    Pete is a health and fitness specialist. He helps people achieve their health and fitness goals with the least amount of effort possible.

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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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