What are some easy tricks to lose weight?

1. Stop Snacking

Snacking is the number one saboteur of weight loss. Period. 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.

2. Don’t Drink Liquid Calories

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 at all.

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.

3. Limit Yourself to 3 Meals a Day Max

This relates to tip number 1. If you eat 3 meals per 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 and Stop When You’re Approximately 80% Full

Most people simply need to eat less food to lose weight, and that means not stuffing your gullet to the brim. Slow down, and stop eating when you’re 80% full, or satisfied. I firmly believe if everyone in America took just these 4 initial tips to heart, the vast majority of overweight people could lose what they need to.

5. Eat More Protein

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

It keeps you fuller for longer

It’s metabolized less efficiently than either carbs or fat, meaning you can get away with eating more of it

It helps preserve lean muscle mass, 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 lb of body weight per day. I recommend trying to hit that daily mark as often as you can.

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

Eating refined sugar to excess is literally doing the opposite of tip number 6, and will likely lead to eating too many calories. As Brad Pilon says, the reason carbs make us fat is because they are awesome and thus easy to overeat

. Most people would benefit immensely by reducing refined sugar intake. A little here and there is permissible, but not too much.

8. Lift Weights

Lets get real: People don’t really care about actually losing weight, they are about lookinglike they’ve lost weight. 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.

or something similar is a good basic program to start with.

9. Use Caffeine

It’s the developed world’s drug of choice, and is 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.

for a full breakdown of what the available scientific research says about regular caffeine use.

10. Have a Preset 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 with:

  • 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, ect.
  • Eat until your nice and full, but not absolutely stuffed.

There are no easy tricks to lose weight. But as a late middle aged guy who has gone from 18% body fat to 9% body fat, I can tell you what worked for me. And as with everything, what worked for me may not be good for you. If you want to fast but are hypoglycemic, think again. Check with a doctor if your health is anything but robust.

Number one. It’s not weight, it’s fat. Ditch the scale, at least for a while, and take measurements instead. Way more important.

Number two. Healthy eating, not exercise, is the key. You can’t outrun your mouth, you can’t out-exercise a bad diet. Muscle is made in the gym, but fat is lost in (or out!) of the kitchen.

Number three. TRY intermittent fasting. By intermittent fasting I mean eat NOTHING (but drink water, coffee or any calorie free beverage) for 18–24 hours. Here’s why.

  • It restricts calories without slowing your metabolism,
  • It is dead simple to stick to (do it once or twice a week) and
  • It dramatically improves your insulin sensitivity, leading to . . .LESS FAT.

The best diet is the one you stay on, but different ways of dieting do different things. Long term calorie restriction — just trying to eat less every day (a) is very hard to maintain and (b) ultimately (long long term) will slow your metabolism, making it harder to lose fat. So you need a diet that you can stay on and that doesn’t slow your metabolism. Hence, fasting once or twice a week. The metabolic effects — increased insulin sensitivity, grehlin moderation, HGH secretion — are great benefits too.

Number four. Do strength training to help retain (and build) lean mass (that is, MUSCLE). When you restrict your calories, even with intermittent fasting, you will tend to lose lean mass along with everything else. I kept up cardio — steady state cardio, and high intensity interval training — but I only was in the gym 5 days a week and never for more than 45 minutes. I did cardio NOT to burn calories, but because conditioning is important to my hobbies.

Number five. Stay with it. My experience has been that fasting seems “impossible” at first, but it’s actually easy after you’ve done it a few times. Hunger passes. If you fail, try again. Focus only on the short window of non-eating that’s in front of you. And losing fat takes time. Don’t expect miracles over night, and do expect it to get harder to lose fat the less of it there is on your body!

Leave a Reply

Your email address will not be published. Required fields are marked *