I know when people scour the internet looking for the next diet fad to follow, they get excited. They think of all the awesome results this NEW diet can bring them that all the others haven’t. Unfortunately, at the end of the day, they know the common denominator isn’t the diets, it’s them.
Every diet those people have been on WORKED, it just didn’t work for them. Why? They gave up, they weren’t consistent. They told themselves all those extra calories they’ve been eating didn’t matter because they were healthy foods, or worse yet, they didn’t have carbs in them.
When it comes down to losing weight easily, there are a million tips I can give you, not all of them will work for you. But I know, with the right mindset, at least a couple will. And that’s all it takes to lose weight easily and forever.
So with that, let’s hop into my top 21 Reliable and Proven Tips to Lose Weight Easily!
Here we go!
#1 Calorie Deficit
Oh yeah, let’s start off with a shocker! To lose body weight, you need to be in a calorie deficit. No matter what “diet” you choose, the common solution they all solve is getting you into a deficit.
On the keto diet, you consume less calories automatically by intaking only fats and proteins. Because of this, you’re fuller for longer and consume less calories without realizing it. That’s the magic of all diets, they trick you into eating less calories.
If a diet states that you can lose weight without this basic fundamental, they’re lying to you. Don’t feel bad though, they get paid to lie and sensationalize what they’re selling.
Luckily for you, I haven’t sold my soul to a corporation and work entirely for myself and those that want the truth. So yes, calories do matter. Make sure to pay attention to this rule above all else.
A standard deficit of 500 calories is all you need to get started. The smaller the decreases are the longer you’ll be able to lose weight for. There’s only so many calories you can cut out after all!
#2 Consume High Protein Foods
When starting a diet for fat loss, the second most important thing after calories is protein intake. The higher your protein intake is, to an extent, the higher the thermic effect of food is in your body. I’ve gone over the thermic effect of food in this article if you’re interested.
Protein burns off up to 30% when digested in the body. If you’re eating 500 grams of protein (don’t do that), that is 2,000 calories worth of protein. 30% of 2,000 is 600, giving you a 600 calorie deficit without changing anything else.
Most people should know that having that much protein isn’t a great idea so go no higher than 300 grams. The thermic effect of protein still applies though! On top of that, when dieting, protein has a muscle sparing effect on the body. If you burn through muscle in your efforts to lose weight, your metabolism will suffer for it.
Because of this, 0.8 grams per pound of bodyweight is the minimum I would ever go on protein intake. This is 160 grams of protein for a 200 lb man. Very easy to hit without much effort, unless you aren’t trying.
#3 Drink Water Before And After Meals
Another great tip I’ve used in the past with great success is drinking water 30 minutes before and 1 hour after meals. By drinking water 30 minutes before a meal, it will aid in digestion and fill you up more as well. This will automatically reduce how much food you’re able to eat without adding any extra calories to your body.
After eating your meal, you should wait at least an hour before drinking more water. The main reason for this is to assist in absorbing the nutrients and again, filling up your stomach to keep you fuller longer.
Definitely try it out and let me know if it helped you out!
#4 Consume Fruits And Vegetables With Every Meal
When I think of solid diet plans I break it up into 4 basic categories; proteins, fruits, vegetables, and carbs. If you base every meal on these 4 categories you can adjust it for weight loss or muscle gain very easily. If your goal is weight loss, we want to consume more fruits and vegetables with our protein meal, while consuming less starchy carbs.
By focusing on more fruits and vegetables in every meal; you’ll have a better micronutrient profile, more fiber intake which is incredibly important, as well as making you fuller with fewer calories.
My favorite choices for vegetables are those that you enjoy and decrease gas and bloating. A lot of people can’t eat onions or broccoli because it hurts your stomach and causes massive bloating. This is your body telling you something so listen to it!
#5 Eat Food Slowly
One of the most basic things I’ve ever done to lose weight didn’t involve any fancy diet tips. It was simply taking the time to chew my food slowly. The major benefit to this is once again, decreasing hunger.
Think about a time you’re sitting in front of a tv eating without paying attention to how you’re chewing. Or if you’re like some people, you don’t even chew. You just swallow and hope for the best!
This is bad!
Notice when you don’t chew your food all the way how much harder it is to digest certain foods. This is important for proper nutrient absorption. The other main thing to consider is how chewing more gives your brain time to realize when it’s full.
The faster you eat, the more you’ll eat in my experience. If you take your time, and chew slowly (up to 25-50 chews per set of chewing) your brain will tell you when you’re full. If you don’t, you’ll keep eating until you’re too full and you’ll know it from the blimpy feeling you get afterward. Not a good idea!
#6 Consume More Fibrous Foods
Eating a diet high in fiber is a fantastic idea you need to take into consideration. Not only does it keep you regular, but they also are heart-healthy, great for the gut, reduce overall inflammation and can help with weight loss as well.
The major food groups you should be focusing on for these fibrous foods are:
- Whole Grains
- Whole Fruits
- Nuts And Seeds
By focusing on these major high-fiber foods, along with high-protein foods as well, you’ll have a ton of benefits that aid in keeping you full AND healthy. This allows you to get through a fat loss diet much easier than skipping out on them.
#7 Avoid Consuming Liquid Calories
You’ve heard this before, drinking your calories in liquid form is a bad idea. Even if it’s 100% fruit juice you’re still missing many benefits that the real fruit offers you. The other thing to consider is, once again, you can consume a ton of calories from these drinks without getting full at all.
The only drinks you should be consuming are tea, coffee, water, and diet soda. I’m not going to argue about the last one. So many people have used diet sodas as part of a fat loss diet, their blood work improved and there were no negative health effects from using those diet sodas.
Stay away from those milkshakes they call coffee at Starbucks, fruit juices, and other high-calorie drinks. The only thing I would recommend for sports performance is electrolyte solutions such as NUUN Active Tablets, and Gatorade for intra- and post-workout.
#8 Strength Training 2-3 Days A Week
This is something I see talked about all over the internet! How many days a week do you need to work out to lose fat? What kind of exercises do I do? How much cardio, etc. Well, wait no longer!
The major issue many people have with exercise is consistency. Anybody can go to the gym 6 days a week…for a week. After that, things start coming up and excuses come up along with them!
I’ve always trained people in the 2-3 day per week range, every person that has stuck with me has made progress and get stronger because of it. Those that only did 1 day per week weren’t as consistent on their off days, their diets always sucked and unfortunately, they didn’t make much progress.
So what I recommend for most people is AT MINIMUM, 2 days a week of strength training. I can set up any type of training program with just 2 days a week and most people can manage it. If you say you can’t set aside 2 hours a week to do some basic strength training, you just don’t care enough to make a change. I’m sorry but it’s the truth.
If you can put a little more effort in and do 3 days a week consistently, that’s where the true benefits lie!
3 Days a Week, full-body strength programs are the easiest to set up and in my experience, are the best when it comes to building muscle and strength. I would say it’s the sweet spot honestly.
Bottom line: Pick 2-3 days a week you can be consistent too, follow the guidelines I’ve laid out in this article, and focus on getting stronger. You really only need a couple of basic barbell movements mixed with the best bodyweight movements as well. Anything beyond that is unnecessary. Just get in the gym and train hard a few days a week
#9 Move Every Day
Along with basic cardio and strength training, moving around more is something that many people miss out on. Think about it like this; if you work a comfy office job, don’t stand or move around much except to take your breaks; how many calories do you think you burn on a daily basis?
Not a whole lot.
10K A Day
One of the best tips I could possibly give you all is to move around more. The easiest way to do this is by investing in a FitBit to track your steps (My recommendation on Amazon), and setting a low target to start hitting every day. Something like 3,000 steps should be feasible for most people.
From here, hit this average steps every day for a week. Once this is done, bump it up to 4,000 steps and repeat. Continue doing this basic progression every week until you’re averaging 10,000 steps a day. This is going to burn a ton of calories, fix a lot of postural issues that come from sitting, and you’re going to be much more fit by this point.
Going past 10,000 steps a day doesn’t have many purposes beyond taking more time. As long as you hit that 10k a day you’re good to go!
3, 10 Minute Walks A Day
This is something I learned from Stan Efferding, instead of just eating your meal and letting it sit, try going for a 10-minute walk. This aids in digestion and helps with getting you moving every day.
This is perfect if you work in an office job where you don’t get to move around a ton. It’s super easy, take your morning break, eat some food, go for a 10-minute walk. Lunchtime comes around, do the same thing! The last break of the day, get that walk in! Or just go home and walk your dogs.
It has the same basic premise as the step counter method but it’s better suited for anybody working busy jobs. Let’s be honest though if your job doesn’t give you time to take 3, 10-minute walks on breaks/lunch, get a new job.
If you’re interested in checking out Stan Efferding as he goes over 10-minute walks, here is his video on them.
#10 Drink Protein Shakes Before Meals
Just like the water tip above, drinking protein shakes before meals is an amazing idea that I’ve used with great success! The extra protein intake helps with sparing muscle mass, filling you up, and assisting in getting your protein intake up as well.
Just by doing this one thing you’ll notice how it curbs your appetite and makes you eat less food. Try this out and let me know how it worked out for you! You’ll notice just how quickly it works without changing anything else.
Also, I’m sure people will ask which protein I recommend for this. Optimum Nutrition Casein has the best taste and the thickest shakes I’ve ever had. Because casein takes so much longer to digest than whey protein, it’s going to make you much fuller for much longer.
Amazon has great deals on ON Casein so definitely try it out with the tip I gave you above.
#11 Do Low-Intensity Cardio 2-3 Days A Week
Even though we’re increasing how much we move every day, we still want to do low-intensity cardio a couple of days a week too. The main piece of cardio equipment I will always recommend is the Schwinn AD2 Airdyne Bike. It allows you to pedal like a bike while also using your upper body to push and pull the handles in sync.
I almost always recommend doing low-intensity cardio on your off days. It assists in recovery on off days and gets you moving almost every day of the week which is important for fat loss. It’s very simple what you’ll be doing, pick a low-intensity exercise, set a time for 15-30 minutes and just move.
It shouldn’t be ball busting and you should be able to breathe pretty easily. Like I said above my favorite way to do this is with the Airdyne bike since it works a lot of main muscle groups. Your goal is to stick to a time limit and try to beat the mileage you do every time. Even if it’s only a tenth of a mile, you’re still progressing and burning more calories.
That’s all there is to it! What are your favorite forms of cardio? Let me know in the comments below!
#12 Try Out High-Intensity Interval Training
Just like low-intensity cardio, high-intensity cardio is a great way to burn more calories in a smaller time frame.
In my experience, the best ways to incorporate HIIT (High Intensity Interval Training) is by setting a time limit and improving over time.
The basic way I set this up is with a sled, or Prowler. Pick a weight you can do 10 easy trips with in a 15 minute time period. From here, you’re going to want to take your time and make sure you’re not dying between trips.
That’s what the 15 minute time period is for. Usually people go in saying, “I’m going to do 10 trips no matter what today! Even if it kills me!”
That’s a cool thing to say but to actually do it week after week will break you down mentally and physically. For fat loss, we need consistency.
Going in with a plan of doing 15 minutes of Prowler pushes is much easier to digest. You might only get 5 on a bad day and 10 on a great day. You have to account for bad days and this is the best way I’ve found to do it.
What are your favorite ways to set up High-Intensity Interval Training? And what results did you get from incorporating it?
#13 Don’t Drop Your Calories Too Quickly
I’ve gone over why lowering your calories too quickly is a bad idea. It drops your metabolic rate, increases your risk of muscle loss and decreases your consistency when you binge from low calories.
Instead, only lower your calories when you plateau for more than 2 weeks in a row. Your goal should be to take your time with the calorie decreases and increase your activity first.
It’s much easier to do more than it is to cut more calories out. After a certain threshold, your decrease in calories will result in much higher fatigue.
A good recommendation I can give you is no higher than a 20% drop in calories. If you’re plateauing at 4,000 calories (imagine that right?), you shouldn’t decrease your calories more than 800 at a time.
This is even more important when you’re only at 2,000 calories starting out. Most women will be in this range, a matter of fact. A standard 500 calorie deficit at 2,000 calories is an insane 25% decrease in calories. You can only do this so many times until you’re below 1,000 calories.
Stick to this 20% max decrease every time you lower your calories and you’ll have much more sustainable fat loss.
#14 Focus On Whole Foods
You’ve heard of this before, eat whole foods and you’ll lose weight. Sure, that sounds great in theory, but people take that as eating however much they want as long as it’s “healthy”.
In reality-if you eat only whole, healthy foods, but overeat those foods, you’ll maintain or even gain weight. It sounds fair and frankly rude, but that’s just how it is.
With that in mind, focus on consuming most of your calorie balance from these whole food choices like chicken, potatoes, fruits, and vegetables. If it had a face or you can grow it, it’s good to go.
If you do this, you’ll automatically lower your overall calorie intake. Try eating a pound of chicken breast with a massive head of romaine lettuce with a pound of potatoes and a whole bunch of bananas.
If you can eat all of that in on sitting, let alone one day, that’s amazing first of all. And second I doubt it. It’s very hard to overeat whole foods so focus on them above all else!
#15 Track Your Calories
The number of times I’ve heard people say they can’t lose weight is shocking. They say they’re eating healthy foods and doing cardio but not losing weight. It must be their thyroid right?
More often than not, it’s something much simpler than that. I ask them if they’re tracking their calories and the resounding answer is NO.
How the hell are you supposed to lose body fat if you’re just eyeballing your food intake and HOPING you’re in a calorie deficit? You can’t! At least not sustainably!
With this basic premise in mind, how do you track calories accurately? The best way is by using MyFitnessPal and a standard food scale. This glass one on Amazon is the one I’ve used for years. Definitely worth the price for the accuracy it gives as well.
If you’re not sure why you aren’t losing weight, but you’re also not tracking your calories, get on it. It’s probably the number one thing holding people back. And if you’re thinking, how do you track restaurant and other foods you don’t make?
You don’t. Pretty simple. If you didn’t make it, how are you supposed to know how many calories are in it? You’re leaving it up to chance and that’s not a good thing. If you think this is too much work, maybe you need to reevaluate if losing weight is for you.
#16 Cut Back On Alchohol
I’ve never been a huge alcohol drinker so I don’t understand people’s obsession with it. Anything that clouds your judgment and leaves you defenseless is never a good thing in my mind.
But because I know you people are going to do it anyway this bears repeating. Drinking multiple nights a week is not a good thing. If you think this is normal, you need to look really deep inside of yourself and realize why you’re filling this void with something designed to kill you.
If you don’t want to do that, however, cut back your alcohol intake to no more than twice per week. Make it harder alcohol so you intake fewer calories but get a greater effect.
2 shots of rum is much fewer calories than a 6 pack of beer after all.
#17 Manage Your Stress In A Positive Way
Another major issue people run into with fat loss is not managing their stress correctly.
So many people go to work, get stressed out.
Go the gym, get stressed out.
Feel tired and decide to eat junk food, get stressed out.
Stay up late stressing about the next day of work, get stressed out.
Barely get sleep because they’re too stressed out, get more stressed out.
And on and on forever until we die! Not a pretty picture is it?
Instead of being just another person running off of caffeine, anger, and stress; try managing your stress in better ways.
Do yoga, meditate, go for relaxing walks, take a bath, eat healthy foods, participate in hobbies that make you happy, and so many more!
At some point, you have to deescalate all the stress your body is building up. If you don’t, you’re going to keep stressing the rest of your life and stress can and will kill you if left unchecked.
Handle it in a positive way or, change your life in a way that the stress doesn’t build up in the same way. If a job doesn’t make you happy, leave it. If a relationship has you feeling unfulfilled and stressed it’s okay to leave.
There are so many ways to manage stress in life and they need to be taken into consideration. If you don’t, this stress will ruin your sleep, prevent fat loss and steal your energy faster than anything else.
This is a real thing so don’t underestimate how important managing stress is in the grand scheme of fat loss and life.
#18 Get More Sleep
Sleep is incredibly important for fat loss and overall health. If you don’t get enough sleep, the negative health effects it has are numerous.
Some of the main ones are:
- Memory issues
- Trouble thinking and concentrating
- Mood Changes
- Risk of accidents caused by drowsiness
- Weakened immunity
- High blood pressure
- Risk of diabetes
- Weight gain
- Low sex drive
- Risk of heart disease
- And even poor balance!
As you can see, it’s not just weight loss that you have to worry about. There are many life-altering issues you have to worry about as well.
To prevent all of these negative health effects from occurring, you want to aim for 7-9 hours per night. If you’re one of those people that joke saying, “What job allows you to get that much sleep every night?”
Get a better job. No seriously, is short term satisfaction for your job more important than your long term health? I know it’s not for me and that’s why I quit that job and started a blog instead.
If you can’t manage 7-9 hours of sleep every night, change your lifestyle around so you can. That’s your best option and will change everything about your life including the ease at which you build muscle and lose body fat.
If you have a hard time entering REM (Rapid Eye Movement) Sleep, consider getting a sleep study done. The doctors will monitor what happens to your brain and body when you’re sleeping. Then, they’ll give you a few options to fix it and improve your quality of life in the process.
Get it done if you aren’t sleeping well. It’s such a life-changing habit and the results will pay for themselves!
#19 Avoid Fad Diets
How many people have done fad diets before? And no I don’t mean well-researched diets such as the keto diet or intermittent fasting.
I mean stupid bullshit like:
- The Alkaline Diet. Your body is a very complex organism and can balance its pH perfectly fine. Your diet isn’t going to change that.
- The Blood-Type Diet. There is no scientific proof that your blood type affects weight loss. Depending on your blood type it can be incredibly restrictive.
- The Cookie Diet. Not as cool as it sounds, basically you eat 500-600 calories worth of high-protein, high-fiber cookies throughout the day and have a 500 calorie dinner at night. Unnecessarily strict and unsustainable.
- The Five Bite Diet. Yes, people are making money off of diets where the whole premise is you can eat whatever you want throughout the day but can only take five bites per meal. I don’t even have the drive nor desire to explain this one…
All of these fad diets are completely unsustainable and have overly restrictive guidelines. They also promise outrageous weight loss results much faster than any other diet.
Stay away from fad diets and stick to solid, scientifically-backed nutrition plans that keep you healthy and aren’t overly restrictive. It’s not easy, but it’s sustainable and that’s what matters.
Remember, the whole goal of the fitness industry is to sell you their magazines, supplements, diets, and workout programs.
Even if that means lying to the masses and selling their souls to get there. They have no passion for helping people, they just want to make a quick buck and laugh as these poor people struggle with their weight.
Don’t feed into their schemes, they don’t deserve your hard-earned money and hopes. Stick to what works and discard the rest.
#20 Relax If You “Cheat”
Making mistakes is part of life. I’ve never met a single person that hasn’t made multiple mistakes in their life and I know you all haven’t either.
When it comes to dieting for fat loss, cheating on your diet can be considered a mistake. And like all mistakes, how do we get past them?
By learning from them and moving on!
So why is it when people cheat they decide to say screw it and eat their pantries? All you have to do is learn from why you cheated and fix it next time.
If it’s because there were tons of donuts in the break room at work and you just HAD to have them guess what? Next time you see those donuts, you grab your lunch and leave.
If every time you go out to eat with friends you always indulge a little too much, try this out. Drink a MASSIVE casein shake with 2 scoops of protein in water 30 minutes before you go. This will fill up your stomach and kill your appetite quickly.
Then, when you’re at dinner, order something with a ton of protein and vegetables. A giant salad with chicken works great. Take your time and slowly chew every bite. Be mindful of how you’re eating.
When you finally start feeling full or when you’re halfway done with your meal, get a box to go. Never eat your full meal while eating at a restaurant. If you do that along with the casein shake beforehand, I guarantee you never overeat at a restaurant again.
Let me know if these tips helped you out next time you go to a restaurant with friends and family! I know they’ll work for you!
#21 Don’t Eat Junk Food
The final tip we have, and this one should be obvious to all, don’t eat junk food. As delicious as some of the options may be, junk food offers no health benefits and it’s too hard to track the calories.
Think about it, the listed calories for places like McDonald’s and Jack In The Box seem perfect for those tracking calories, in theory. In reality, though, you have no idea if they made the food you received the exact way every time.
You could get a chicken sandwich and they used double the cheese and sauce they’re supposed to. Now instead of it being 500 calories, it’s over 700. You do this multiple times a week and your calorie deficit is gone.
As a general rule when dieting for weight loss, serious weight loss, if you didn’t make it don’t eat it. If you do, there’s no way to track the calories and your weight loss will plateau!
I hope you all enjoyed this article on 21 reliable and proven tips to lose weight. Don’t forget the 3 main things needed for fat loss: calorie deficit, exercise, and consistency.
All of the tips on this list are meant to help you increase how well you manage these 3 basic factors. Whether it’s getting more sleep, eating more protein, or doing more cardio; you can always do more to lose the weight forever.
If these tips helped you out definitely let me know in the comments below! Also, what are your top tips and tricks for losing weight? The best answers will be picked out and used in future articles so definitely feel free to share!
Until next time,