Losing weight can be a real struggle, that’s why you have to make things easy for yourself. I’m going to show you how you can make losing weight easy with these weight loss tips & tricks.
The most common reason why people don’t stick to their diet is that they make things too difficult for them selfs. Restricting themselves from all types of food and eating to little, and only stick to ‘healthy foods’.
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The basics of losing weight
Let us start off with the basics of losing weight because it is not hard at all.
The only way you’re going to lose weight is to be in a caloric deficit.
This means eating fewer calories than you burn. To find out how many calories you should eat to lose weight, maintain your weight, or gain weight you can very easily find out here.
If you’re a male and we take the standard maintenance calories for a male to maintain his weight (2500 calories, this number varies per person) you need to eat less then than that to lose weight and start burning fat.
The usual deficit to lose weight rather quickly is to subtract 400-500 calories from your maintenance.
So eating 2100 calories consistently should make you lose weight.
Weight loss tips & trick
Making your weight loss journey easier and more enjoyable is key!
Weight loss is a long term game and quick results don’t last!
Here are my favorite weight loss tips & tricks
High volume foods
One of the main reasons why people never see suces when it comes to weight loss is because they always feel like their dieting.
A diet feels like a diet when you’re feeling hungry all the time.
We have got to prevent you from feeling hungry and the best way to do so is to eat high volume low calorie foods. Also, foods that are rich in the following macronutrients:
- High in fiber ( fiber helps you feel full for longer and Fiber may slow down the emptying of the stomach and increase digestion time
- High in protein (protein is the most filling macronutrient. It changes the levels of several satiety hormones.)
The highest volume foods are:
- Greek yogurt
- Pasta ( don’t be scared of carbohydrates!)
- Boiled potatoes
- Cottage cheese
This one is something that people to this day still get wrong, and that’s why I wanted to include it into my weight loss tips.
So. you might have tried keto or a low carb diet and you’ve noticed that they worked.
But you probably also noticed that they were not the most enjoyable diets to follow. As you might have felt really low energy and looked skinny if you’re a fitness fanatic or bodybuilder.
The reason for this is because when following a low carb diet the first thing you lose is water weight.
Due to the lack of water and food, the water will get rid of all the left glycogen inside the muscle. Glycogen is – more or less – a stored form of glucose that your body holds in your liver and muscle cells for when it needs a quick fuel source.
And here’s the interesting part; each gram of glycogen stored in your body is bound to 3 or 4 grams of water.
That’s why when you’re following a low-carb diet you’re burning through your body’s glycogen storage and not replenishing. therefore you can lose up to 10 pounds in the first week of following the keto diet or a low carb diet.
And the biggest reason why I don’t like them is the relapse rate on those diets. It’s super hard to go back to a regular diet that has carbs in them. You will notice super quick weight gain when following a normal standard American diet again.
In my opinion, it’s better to make yourself a meal plan that works for your body that includes carbohydrates. You need carbs to feel energized and have good workouts.
Try different kinds of diets
The same old diet can get boring and losing weight is all about making it easy and the most enjoyable for yourself.
Trying different diets is a great way to switch it up or get over a weight loss plateau.
The diet or method I highly recommend is to try intermittent fasting. Intermittent fasting is a great way to lose weight faster and some say it doesn’t require counting calories.
I use intermittent fasting every day and been doing it for years, but when I am seriously trying to lose weight I always track my calories so I’m always confident in what I’m doing.
Read more articles on intermittent fasting:
The more muscle you have the more your body allows you to eat.
When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories — even when you’re at rest — than body fat. According to multiple studies, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.
Best ways to build muscle:
- Focus on compound exercises
- Train regularly
- A high protein diet
- Add supplements on top of your diet
Switch up your workouts
This is another great weight loss tip, because just as with your diet your workouts can get boring too. Switching things up can help you find motivation again to hit the gym, or do that cardio that you dislike.
Switching up workout can mean different exercises or workout routines.
For example, if you follow the ‘bro split’ you can change things up to a push pull legs routine.
Or for cardio, instead of doing low-intensity steady state cardio you can do HIIT (high-intensity interval training.
This keeps your workouts fun and makes you stick to them.
Low calorie snacks
Even though it’s important to not starve yourself while losing weight, I know from experience that there going to be moments when you have almost no calories left to eat for the day.
That’s why it’s super important to have a list of low-calorie snacks that you can eat at the end of the day. Here is a list of my favorite low-calorie snacks:
- Gelatine – Carb and fat-free, around 10-40 calories each!
- Rice cakes – 8 grams of carbs, 38 calories
- Hard-boiled eggs – carb-free, 6-8 grams of protein, 90 calories
- Greek yogurt
- Chicken filet slices
- Protein shakes
- Most vegetables, broccoli cauliflower, celery.
- Dark chocolate
Boost your metabolism
The matter of how fast you gain or lose weight has a lot to do with your metabolism.
Your metabolism decides how much you can eat a day without making you gain weight.
I’ve made a full article on how you can boost your metabolism, you can check it out here. For now, I will list my favorites below.
- Apple cider vinegar shots
- Get more iodine and chromium
- Overeat with protein
- Add good quality salt
Monitor you health
One of the best weight loss tips I can give you is to go for daily walks.
Going for daily walks and monitoring your steps and calories burned have become very popular over the years.
People almost make it a competition to reach those 10k steps a day. And keeping track of your steps, calories burned, and heart rate appears to be fun to know and to share.
You can easily do that these days with nice-looking smartwatches or phone apps.
Going for daily walks, or runs can be a good variation if you don’t like going to the gym to lift weights or do indoor cardio. Being outside especially during the corona pandemic is a good way to keep yourself healthy.
How many calories does walking burn?
If you walk 30 minutes and keep active throughout the day to reach the 10000 steps you will burn up to 400-500 calories. That is huge! that means no extra cardio or extra weight lifting session if your goals are weight loss.
If you’re looking to buy a smartwatch that keeps track of all of your health, then I suggest checking out this amazing little device.
This device doesn’t even come close to the price of an apple smartwatch but has all the features you can think of!
You can track:
- Heart rate
- Sleep time
- Steps taken
- Calories burned
- It’s waterproof
- Fitness Tracker, Email, Messages, Calendar, GPS, Time Display, Weather, Reminders, Contacts, Phone, Alarm, Multisport Tracker, Elevation Tracker.
All of this for only $ 99,99
Coffee has gotten a bad rep over the years, but wrongfully though!
Coffee is loaded with antioxidants which have numerous health benefits.
The caffeine in coffee could boost your metabolism by 3-11 %, caffeine is also known to suppress hunger which leads to less eating and makes you lose weight.
Drinking water is always a good idea, water flushes all the toxins out of your body.
Drinking water especially before a meal could make you seriously eat fewer calories. One study showed that people who drunk half a liter (17 ounces) of water before a meal ate fewer calories and lost more weight.
Eat more protein
Protein is the single most important nutrient for losing weight.
Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet.
Supplement with whey protein
If you struggle to get enough protein in your diet, taking a supplement — such as protein powder — can help.
One study showed that replacing some of your calories with whey protein can cause weight loss of about 8 pounds over time while increasing muscle mas