Advertising
Advertising

Last Updated on November 27, 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.

Advertising

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].

Advertising

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]:

Advertising

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.

    Advertising

    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.

    10 Weight Loss Tips to Help You Lose Weight the Easy Way The Top Five Things People Worry About That Don’t Actually Matter For Weight Loss 10 Great Weight Loss Foods That Are Really Easy To Prep

    Trending in Diet & Nutrition

    1 6 Health Benefits of Beetroot Powder (And How To Choose A Good One) 2 Muscle Building Diet: How to Eat to Lose Fat and Build Muscle 3 10 Quick and Healthy Lunch Ideas That Fit Your Busy Schedule 4 How to Create a Delicious and Healthy Meal Plan for the Week 5 How to Lose 50 Pounds in 3 Months: 10 Unconventional Diet Tips

    Read Next

    Advertising
    Advertising
    Advertising

    Published on April 8, 2021

    6 Health Benefits of Beetroot Powder (And How To Choose A Good One)

    6 Health Benefits of Beetroot Powder (And How To Choose A Good One)

    Beetroots are vegetables rich in nitrates, antioxidants, and polyphenol compounds that have a role in improved cardiovascular function and exercise performance.[1] However, beetroot juice has limitations with storage and taste preference, and so other more convenient forms have been investigated. One of these forms is beetroot powder.

    What Is Beetroot Powder?

    Beetroot powder is made by dehydrating or drying out thin slices of beetroot (to remove all the moisture) and then grinding them into a powder. If you don’t like the earthy taste of beetroot, then beetroot powder might be an alternative since it is more concentrated than fresh beetroot but with a relatively neutral taste. One fresh beetroot is the equivalent of approximately one teaspoon of beetroot powder.

    Powdered beetroot can be added to sauces, smoothies, pasta, gnocchi, curries, cakes, muffins, or anything you choose to add nutrients and color to. Watch out that your urine may change color too! Due to the natural sugars in beetroot, it can also be used as a natural sweetener. Beetroot powder is even used in natural cosmetics.

    Beetroot Powder VS. Other Beetroot Products

    One study looked at the total antioxidant potential, phenol compounds, sugars, and organic acids in beetroot juice, cooked beetroot, powder, and chips. They found higher amounts of total antioxidant potential and organic acids in the chips and powder compared with the juice and cooked beetroot.[2] However, it’s important to consider that it is a lot easier to take larger quantities of beetroot when powdered or juiced than just eating it and this means ingesting much more sugar.

    6 Health Benefits of Beetroot

    While beetroot may have potential health benefits, it’s not clear if these are temporary or have long-term effects. More research is needed to answer this question and what the optimal dose is. Most studies have focused on beetroot juice, with only a handful of studies investigating beetroot powder. There hasn’t been evidence so far to support the benefit of beetroot powder on blood flow.[3]

    Advertising

    Despite that, beetroot contains several different compounds with different properties. Here are the six health benefits of beetroot powder.

    1. Beetroot Powder Is Rich in Nitrates

    Firstly, beetroot powder is rich in nitrates. Nitrates have important roles related to increased blood flow, gas exchange, mitochondrial efficiency, and strengthening of muscle contraction.[4] By causing relaxation of the smooth muscles that encircle arteries and veins, nitrate leads to the dilation of these blood vessels, thereby lowering blood pressure. Nitrate medications are used for people with high blood pressure, angina, and heart disease to relax blood vessels, widening them to allow greater blood flow.[5]

    A meta-analysis that combined 22 different trials and analyzed the results together found that additional beetroot juice significantly decreased blood pressure.[6] However, there isn’t evidence to support the long-term effects.[7]

    2. Beetroot Has Anti-Inflammatory Properties

    Secondly, beetroot contains antioxidant polyphenol compounds that have anti-inflammatory properties. Antioxidants are molecules that have the ability to neutralize free radicals and protect against cell damage that can lead to chronic diseases. Eating a diet high in antioxidants found in fruit and vegetables is associated with a lower risk of chronic disease.[8] Different polyphenol compounds are different colors, that’s why you will often hear about eating a rainbow of fruit and vegetables.

    3. Beetroot Has Anti-Cancer Effects

    Beetroot also contains betalains that have been found to have anti-cancer effects in cellular models in the laboratory.[9] Clinical trials are now needed to assess if there are potential anti-inflammatory and anti-cancer effects and the nature of these effects. While the anti-cancer effects of beetroot in humans aren’t known yet, including them in your diet may help and is unlikely to risk harm.

    Advertising

    4. Beetroot Powder Is a Great Source of Vitamins C and Folate

    Beetroots are also a great source of vitamins C and B9 (folate). Vitamin C and folate have many important roles in our bodies. Vitamin C is required for the biosynthesis of collagen, which acts as a scaffold in the skin and ligaments. It is also has a role in wound healing and protein metabolism. Folic acid is vital for the production of healthy red blood cells, and cellular growth. Inadequate intake of vitamin C over a 3 month period can lead to scurvy, and smoking can further reduce the bioavailability.[10]

    5. Beetroot Contains Essential Minerals

    Beets also contain the minerals iron, manganese, and potassium. Iron has a vital role in the transportation of oxygen by healthy red blood cells. Over 40% of children worldwide have iron deficiency anemia and women of childbearing age are also at increased risk because of menstruation.[11] Potassium may actually prevent the harmful effects of eating excess salt (sodium chloride). Manganese has several roles including metabolism, bone formation, and the immune system. Beetroots are a great way of including all these micronutrients in your diet.

    6. Beetroot Powder Is a Great Source of Fiber

    Fiber is such an important component of our diet, with most of us needing to eat much more to reach the recommended daily amount of 30g. For every 10g of fiber you eat a day, you may decrease your long-term risk of bowel cancer.[12]

    Fibre also acts as a pre-biotic, providing food for the friendly micro-organisms in your gut called the microbiota. There are trillions of micro-organisms in your gut that are now known to play a key role in inflammation and both mental and physical health. Eating beetroots can help to increase your fiber intake and support a healthy gut community.

    It’s clear that for relatively few calories, beetroot contains a variety of vitamins, minerals, nitrates, and antioxidants. For these reasons, beetroot is labeled as a “nutraceutical” and supplementation has become increasingly popular.[13] While most studies have looked at the effects of beetroot on blood vessel dilation, there are still many unanswered questions about other potential benefits.

    Advertising

    How to Choose a Beetroot Powder

    Like all other supplements, there is very little regulation. Therefore, it is very difficult to be sure exactly what is included in the supplement or assess the quality. My recommendations for choosing a supplement are to check for a product license and always buy from a reputable company.

    There are, however, no agreed benchmarks for quality or efficacy. How much and how often are also unknown at this time. Try to avoid powders that have added preservatives, sweeteners, or artificial flavorings. Consider whether an organic powder is worth the extra money to you. I would avoid powders that have added silica to avoid clumping. Some supplements now use 3rd party companies to verify the contents.

    There isn’t an agreed dose of nitrate or beetroot powder, so while some powders do contain nitrate content, it is difficult to know exactly what this means in practice. The higher the nitrate content, the more likely it is to have a beneficial effect on raised blood pressure. But if you don’t have high blood pressure, it’s difficult to know if more nitrate is beneficial.

    In summary, look for:

    • organic beetroot powder
    • tested for quality by a 3rd party company
    • is free from preservatives, sweeteners, and artificial flavorings
    • avoid powders containing silica
    • buy from a reputable company
    • look at the nitrate content

    How to Make Your Own Beetroot Powder

    First, wash, peel, and grate your beetroots by hand or using a food processor. Then, place them on a tray, spread them out, and cover them with parchment or grease-proof paper to protect them from direct sunlight.

    Advertising

    Leave to dry until there is no moisture left and shake intermittently so that it dries evenly. When it snaps instead of bending and feels dry, it is ready for the next stage.

    The drying stage can take up to four days depending on the air temperature. To speed up the drying process, you can do this on low heat in a saucepan for 15 to 25 minutes or in the oven at no higher than 180 degrees Celsius or in a dehydrator. If you use the oven or on the hob, just be careful not to burn the beetroot.

    The final step is to grind the dried beetroot using a grinder. It can then be stored in an airtight container, avoiding sun-light for up to one year.

    Should You Try Beetroot Powder?

    Beetroot is a great vegetable that contains vitamins, minerals, antioxidants, nitrates, and fiber. The nitrates present in beets may lower your blood pressure in the short-term, but the long-term effects are not yet known. More research is needed to know about other potential benefits such as the effect on cancer.

    So, while beetroot powder may have health benefits unless taken in excess, it is unlikely to have significant side effects. Large doses of beetroot, however, are associated with an increased risk of kidney stones.

    If you are pregnant or breastfeeding, taking beetroot supplements is best avoided as there isn’t sufficient safety information. Beetroots do also contain fermentable oligosaccharides, disaccharides, monosaccharides, and polyols or FODMAPS for short. These are types of carbohydrates that are hard to digest and can cause symptoms of irritable bowel syndrome in some people. FODMAPS are thought to act as prebiotics, feeding the friendly micro-organisms that live in your gut (microbiota). So, for those people who can tolerate them, they are beneficial for a healthy gut.

    More Resources About Beetroot

    Featured photo credit: FOODISM360 via unsplash.com

    Reference

    [1] NCBI: Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate‐nitrite‐nitric oxide pathway
    [2] SpringerLink: Comparison of total antioxidant potential, and total phenolic, nitrate, sugar, and organic acid contents in beetroot juice, chips, powder, and cooked beetroot
    [3] Maastricht University: Effects of Beetroot Powder with or without L-Arginine on Postprandial Vascular Endothelial Function: Results of a Randomized Controlled Trial with Abdominally Obese Men
    [4] PubMed.gov: Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review
    [5] PubMed.gov: Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses
    [6] PubMed.gov: The Nitrate-Independent Blood Pressure-Lowering Effect of Beetroot Juice: A Systematic Review and Meta-Analysis
    [7] PubMed.gov: Medium-term effects of dietary nitrate supplementation on systolic and diastolic blood pressure in adults: a systematic review and meta-analysis
    [8] NCCIH: Antioxidants: In-Depth
    [9] NCBI: Red Beetroot and Betalains as Cancer Chemopreventative Agents
    [10] Healthline: Beetroot 101: Nutrition Facts and Health Benefits
    [11] NCBI: The impact of maternal iron deficiency and iron deficiency anemia on child’s health
    [12] Cancer Research UK: Does a high fibre diet reduce my risk of cancer?
    [13] PubMed.gov: The potential benefits of red beetroot supplementation in health and disease

    Read Next