You’ve made a decision to lose weight but you’ve found there’s so much information on the web and you’re really not sure how to start. Does this sound familiar? You’re not alone. Many people the world over set the goal to lose weight each year. Equally as many people fall at the first hurdle. You’re not going to be one of those statistics because you’re going to follow my tips on the easy way to lose weight in 2021!
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The Easy Way To Lose Weight
You might think I’m mad to suggest there is an easy way to lose weight but hear me out. One common problem when setting a goal – any goal – is to over complicate it. It doesn’t really need to be that difficult.
Simple changes you can make each day will really set you up for success. And they aren’t massive changes. Follow my 11 tips for easy weight loss and you’ll be kicking yourself for not simplifying your mission sooner!
Switch Up Your Diet For The Easy Way To Lose Weight
As the saying goes, weight loss is 80% nutrition and 20% exercise. It’s true. If you think about it, you eat three meals per day, seven days per week and you workout up to five times per week. That’s a total of 26 tasks. The majority of those tasks are nutrition-based – 80% in fact. That means you have 21 opportunities to make minor adjustments to your intake to meet your target.
So how can you switch up your diet to encourage easy weight loss? You’ll be surprised at how easy this really can be.
Firstly, take an honest look at the food you eat on a daily basis. It would be worthwhile to spend a week recording everything you eat and drink on a normal day to day basis to see what you’re really eating. The key here is to be honest with yourself. I know I said it before but it bears repeating.
So where do you record your food diary? You could use an app like MyFitnessPal to log your daily intake which can also track your calories – I’ll touch on this a little later.
Alternatively, I’d recommend purchasing a food diary such as this one – it’s handbag sized so you can take it with you wherever you go and it can act as a motivator when starting your mission.
So now that you know what you are currently eating, this will help to figure out what adjustments you need to make.
If you typically eat a lot of fried foods try initially cutting this down to once a week. Fried foods are particularly high in calories so cutting your intake can make a huge difference without much effort.
Aim to eat a good portion of protein with every meal. Protein helps to boost your metabolism, reduces your appetite and lowers your hunger hormones. This means you will feel fuller for longer and will be less likely to reach for unhealthy snacks between meals. Another great benefit of upping your protein intake is that your body will burn calories when it digests protein making this change is a very easy way to lose weight.
Another easy way to lose weight is by adding more vegetables to your meals. Vegetables are rich in vitamins and nutrients to fuel your body. Filling up your plate with a healthy portion of vegetables will again keep you feeling fuller for longer but you will also consume fewer calories.
Serving your meals on a smaller plate is a simple way to trick your mind and enable easy weight loss. Here’s the thing. If you typically use large plates to serve your food, naturally you’ll want to fill up that plate but this can lead to overeating or certainly eating more than you think. Using a slightly smaller plate, you may still fill up that plate but it won’t include as much food or calories and you’ll still feel satisfied after your meal.
Set A Calorie Deficit For The Easy Way To Lose Weight
In order to lose weight you need to be in a calorie deficit. However, it’s fairly easy nowadays to figure out how many calories you should consume to encourage easy weight loss.
There are numerous calorie calculators available for free on the internet to set your calorie deficit. My personal preference is Macros Inc because they seem to be the most reliable to me.
Simply visit Macros Inc, select the option to lose fat and enter all of your details. One helpful tip here is to underestimate your activity levels because you’re probably not as active as you think!
Once you have completed your details you will receive the total number of calories you should consume on a daily basis (which includes your calorie deficit) along with your macros – the amount in grams of proteins, fats and carbohydrates that should make up your meals.
Again, I cannot stress the importance of recording your meals to keep track of your calorie intake and to ensure you are eating in a calorie deficit. It’s not difficult and it is most definitely an easy way to lose weight but it does require that little bit of effort just to complete your food diary or log your meals in MyFitnessPal.
I should also mention that MyFitnessPal will suggest a calorie intake for you. More often than not it will likely recommend you consume around 1200 calories per day. However, this isn’t completely accurate as MyFitnessPal expects you to eat back calories burned during a workout. Even if you use the most up to date fitness watch it’s tough to guarantee the number of calories burned during exercise. This is why I advise using Macros Inc to find your recommended calorie intake.
Weigh Out Your Food For The Easy Way To Lose Weight
Here’s another easy way to lose weight. Don’t estimate the amount of food you are eating when logging your meals because you’re probably eating way more than you think.
Invest in a set of digital scales such as these Salter Digital Kitchen Scales and take the guesswork out of your meal prep. These digital scales measure in grams, ounces, fluid ounces, and millilitres so you can be sure of exactly how much you are ingesting.
This is also a great way to learn the calorie amounts and macro nutrients of each ingredient. As you progress through your journey you will become more intuitive by figuring out which foods to eat more of and which ingredients to eat less often.
Don’t Drink Your Calories For The Easy Way To Lose Weight
Another easy weight loss hack is to avoid drinking your calories.
This might come as a shock but what you drink has calories too and probably a lot more than you anticipated. Therefore it’s important to be aware of what you are drinking. Try to avoid drinking sugary drinks such as colas and lemonades as they are typically laden with a lot of calories and added chemicals that can hinder your ability to lose weight.
You might also think that fruit juices are healthy for you but they contain a lot of sugars which can increase your likelihood of type 2 diabetes and weight gain.
An easy way to lose weight includes reducing your takeaway coffee habit. Now if you’re like me and can’t come to life without a cup of coffee then I know this might be a tough one. Instead of ordering your standard latte, cappuccino or caffeinated delight topped with cream (which is more of a dessert let’s be honest) go for a black Americano. If you just can’t give up milk swap to a lower calorie alternative such as Soy or Almond Milk.
Alcohol contains empty calories meaning there are no macro nutrients for your body to absorb. Not only that but when drinking alcohol your body will burn this off first before it burns calories from your food which can then lead to weight gain. I’m not saying you have to ditch alcohol completely and lead a sober life for the rest of your days. Life is for living after all. However reducing your alcohol intake will benefit you weight loss.
For a really easy weight loss hack simply replace a lot of your liquids with water. Drinking water will help to boost your bodily functions, increase digestion and act as an appetite suppressant. Increasing your water intake can help your body to stop retaining water, leading you to lose extra pounds of water weight.
If you find yourself craving a sweet drink try drinking flavoured teas or sugar free cordials on top of your daily water intake.
Up Your Activity Levels For The Easy Way To Lose Weight
I’ve talked at length about the importance of taking in regular exercise as part of a healthy diet and weight loss regime. Exercise will boost your metabolism and aids weight loss by burning fat.
While 80% of your efforts should be devoted to nutrition, the other 20% should be focused on upping your activity levels. You can do this in a variety of ways to avoid boredom with your routine or to fit around a busy lifestyle.
An easy way to lose weight by exercising could be simply going for a walk each day. Walk to work if you live nearby, or visit a park or nature spot.
If you prefer to workout at home there are an unfathomable amount of personal trainers and workout routines available on YouTube for free. In fact, I started off by following The Body Coach and Millionaire Hoy, I’m now partway through Caroline Girvan’s Epic 1 series. I personally love the flexibility of working out at home and the variety of fitness programmes available for free.
If you feel you need more guidance or prefer the atmosphere and motivation a gym can provide then check out your local gym. Chances are they will have other perks included in their subscription like free classes to attend or other facilities such as use of their swimming pool.
Regardless of your approach, moving more will enhance your chances for easy weight loss.
Track Your Progress Month To Month For The Easy Way To Lose Weight
I recently talked about how to weigh yourself and touched on the importance of tracking your progress.
Just to recap, you should weigh yourself, take your measurements and of course take progress pictures at the beginning of your journey. Repeat this each month to gauge where you are and how far you have come. These pictures and measurements will also help to keep you motivated when you feel like you’re not making any progress on your mission.
Do You Need A Coach For Easy Weight Loss?
If you feel like you need a little help to get started, or even need some coaching on how to make these changes then you might consider hiring a weight loss coach or taking part in a plan instead of going it alone.
I found this to be particularly helpful when I started to lose weight. I tried going it alone for a while but I placed myself on a 1200 calorie diet and I was miserable. I made the mistake of initially allowing MyFitnessPal to set my calorie allowance (as I mentioned above – don’t do that by the way!) and I didn’t know what I should really be working towards.
This is one of the reasons I signed up for The Body Coach 90 Day Plan. In the beginning, I just needed something to set the parameters for me so that I could focus on the important part – losing weight.
As I continued with the plan I found the guidance in the plan and the support of The Body Coach team to be invaluable. It really set me up for long term success.
Check Your Mindset For Easy Weight Loss
If you want all the answers you will ever need for the easy way to lose weight then you need to make sure you’re in the right mindset. This is crucial and will play a massive role in your weight loss success.
Something you might hear quite a lot in the fitness industry is “Progress Over Perfection“. I cannot stress enough how true this is. You don’t have to be perfect and you won’t be perfect all of the time. Instead of obsessing over perfection, turn your attention and focus your energy on making progress with your goals and you will be far more satisfied overall.
You will slip up every now and again because guess what? You’re only human! Cut yourself some slack and don’t get sucked into a dark hole of regret. Simply realise that one slip up won’t ruin all of your hard work and continue with your mission.
If you are concerned that you will slip up too much there are a couple of things you can do. Firstly, read my top tips to stay motivated on a diet. I guarantee that you will feel reinvigorated and will be able to refocus your efforts.
Secondly, consider rewarding your hard work each month by doing something you enjoy. I am all about celebrating the wins and if you’re anything like me then you’ll feel even more determined to smash your goals. So have that glass of wine, or a meal out, or when lockdowns are a thing of the past consider a day trip. Do something that makes you happy each month. Just make sure to get back on it the next day.
Don’t Compare Yourself To Others On Your Easy Weight Loss Mission
This is probably one of my most important tips for an easy way to lose weight. Are you ready?
Every body is different so don’t fall into the trap of comparing yourself to anyone else. You are unique and different to everyone else. Your body is different to anyone else’s and most importantly you’re doing yourself a disservice by comparing your journey to that of someone else.
Look at it this way:
If we take 1000 people who all weigh exactly the same as you, are exactly the same height as you and have exactly the same build as you. Then place everyone on the exact same diet and exercise regime. In 6 months time, they would all have different results. Why? Because they are all different and have different genetics. They would all respond differently to the same nutrition and the same exercise.
Therefore, don’t worry about anyone else. For easy weight loss simply put the blinkers on and focus on your own body, your own goals and your own journey.
Be Realistic With Your Easy Weight Loss Goals – Don’t Take On Too Much At Once
Here’s a little honesty from me. I am the queen of taking on too much. However, this isn’t always a good thing and it’s something I’m actively working on.
So my advice to you, an easy way to lose weight is don’t take on too much then become overwhelmed. Be realistic with yourself, you don’t have to do everything immediately! In fact, I guarantee if you try to do everything at once you’ll either burn out or lose interest. Instead take baby steps. Make one simple change each day or if needs be each week, in order to form lasting habits.
Start with something simple like drinking more water and less sugary drinks. Instead of visiting your favourite coffee shop every day, just go every other day. Save fuel and walk to work if you can. Then progress to adding more vegetables and reducing the amount of fried or processed foods on your plate.
Before you know it you will have formed lasting habits leading to a lifestyle change rather than a diet.
Find Support For The Easy Way To Lose Weight
Here’s my final tip for an easy way to lose weight: surround yourself with like minded people!
Finding the right kind of support will set you up for success. Having someone or a group of like-minded people on a mission to lose weight is so important. You can share your ups and downs with people who really ‘get it‘ and you can seek advice or swap tips and hacks who are going through similar journeys.
I will offer a warning to be careful with weight loss buddies, particularly friends in real life. Why am I saying this? Well, there is a temptation to veer offtrack any time your buddy doesn’t want to workout or fancies a cheat meal, you might decide the same for yourself which can then derail your progress if this is a regular occurrence. I’ve been there and I know many others have too o it’s definitely something to be cautious of.
If you don’t have any close friends undertaking a weight-loss mission then why not join support groups on Facebook or Instagram? There are plenty to choose from and you’ll find a lot of inspiration from other people. It may be a shameless plug but come join me on Facebook or Instagram. I share loads of motivation, meal inspiration and I genuinely love hearing about your ups and downs.
Did you find my easy way to lose weight guide helpful? What is your favourite point? Would you add anything else? Let me know in the comments!