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You’re probably wondering if simple weight loss tips is even a thing. Losing weight isn’t easy. But it also doesn’t have to be impossible.
Have you ever noticed that it seems like some people can gain or lose weight super fast? Sometimes even both. There are people that gain weight super quick but can also lose weight super quick.
Anyway, my point is that we aren’t all built the same.
- 1 What body type do you have?
- 1.1 Simple Weight Loss Tips
- 2 Don’t Make Losing Weight Difficult
What body type do you have?
There are 3 body types: endomorph, mesomorph, and ectomorph.
Endomorphs have a tendency to store fat and usually have a pear-shaped body.
Mesomorphs are muscular and have high metabolism.
Ectomorphs are typically long and lean and have difficulty gaining muscle.
As mentioned on Bodybuilding.com, you’re not completely bound to one category or the other because your lifestyle, genetics, history, and training style all play a part in how your body looks.
Knowing what type of body you have can help you determine the perfect diet and workout routine specifically for your body type later on. But for now let’s stick to these simple weight loss tips I list below.
Simple Weight Loss Tips
There’s no magic pill or some crazy secret to burning fat and losing weight. But there are things you can start modifying right now for any body type and reap the results as you stay consistent.
1. Get enough sleep.
Get at least 6 to 8 hours of sleep each night.
Sleep is important for your body to recover and actually helps weight loss. Studies have shown a link between not getting enough sleep and increased risk of obesity.
According to Sleep Foundation, lack of sleep may affect the body’s regulation of neurotransmitters, ghrelin (promotes hunger) and leptin (contributes to feeling full) by increasing ghrelin and decreasing leptin. Which ultimately leads to weight gain.
Another reason to get sufficient amount of sleep is to reduce stress levels.
Stress will cause your adrenal glands to produce an excess of the “stress” hormone, cortisol, into your bloodstream which elevates your blood sugar AND promotes fat storage.
2. Cut out added sugar.
The keyword here is “added” sugar. Don’t completely eliminate sugar out of your diet.
There’s a lot of things we eat that have natural sugars like fruit, milk, and carbs. But not candy, desserts, soda, donuts, and alcohol.
It’s important to be conscious of food labels. Write down the amount of sugar you eat each day if that’s going to help you stay on track.
Another way to reduce your sugar intake is to avoid or minimize drinking sugary drinks, alcohol, sweets, and other foods high in sugar during the week. And saving it for a special occasion or for the weekend (don’t go overboard or that defeats the purpose).
Added sugar is loaded with fructose which in turn increases your hunger and desire for food. Yes, I said fructose and not glucose (that will also be on the blog I am working on).
So we have these hormones called leptin that helps us regulate our hunger and tells our bodies when we need to stop eating.
Anyway, fructose causes resistance to these hormones so we tend to overeat which then causes us to ultimately gain weight.
3. Drink plenty of water.
Drinking adequate amount of water can be harder said than done. It’s recommended you drink at least half your bodyweight in ounces.
And if you’re working out- you’ll want to drink more water than that.
There’s been studied that monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks and found a significant reduction in weight, body mass index (BMI), waist circumference and body fat, Healthline.
Drinking water increases the number of calories you burn especially when the water is cold. It increases the number of calories burned by promoting the process of metabolizing fat called lipolysis. And it helps when the water’s cold because your body uses extra calories to warm the water up.
Have you noticed when you drink water, you feel fuller? Essentially, it works as a natural appetite suppressant. And you’ll most likely not want to drink your other sugary, high-calorie drinks or eat more than you should to lose weight.
4. Don’t skip meals.
According to Harvard Health Publishing, research suggests that eating 3 structured meals a day compared to fewer than 3 meals can help control appetite and lead to feelings of fullness.
The reason being is if you eat less than 3 meals- you’re more at risk for overeating and choosing less healthy foods.
5. Exercise portion control.
Fitness expert Jorge Cruise have 4 rules when it comes to his meals.
- Eat breakfast within an hour of waking up
- Eat every 3 hours after that
- Don’t eat within 3 hours of bedtime
- Stick to recommended portion sizes
As seen on Nourish by WebMD, Cruise recommends each meal averaging 400 calories; snacks, 100 calories; and dessert, 50 calories (like a Reese’s Mini), for a total of about 1,450 calories a day.
Do you ever go hours without eating or even the whole day and you just want to get down with a large pizza in one sitting? You’re basically trying to avoid that by eating every 3 hours to keep your blood sugar levels steady.
6. Eat high-protein meals.
Ever wonder why gym rats carry around a protein shake at all times?
Protein is an important macronutrient (carbohydrate, protein, and fats) for weight loss due to several reasons
It helps you maintain lean muscle, keeps you full longer which means you’re less likely to eat something that isn’t going to help you lose weight, and protein-rich foods require more calories to digest.
Read What foods are high in protein? for a list of 43 high-protein foods.
7. Eat slower.
There’s a lot of science behind why eating slower can help with weight loss.
One study I read on Healthline, examined weight change in 529 men over 8 years and the ones that reported being fast eaters gained more than twice as much weight as slow and medium-paced eaters.
The process of hormones telling your body that you’re full and to stop eating takes roughly 20 minutes. So eating slower helps you eat less by giving your brain time to signal that you’re full.
8. Workout high intensity.
Without going deep into the scientific reasons why working out high-intensity is great for weight loss, here’s a simple way to put it.
When you’re working out intensely, you’re basically depleting your body of oxygen (no brainer there), and forces your body to burn fat for energy.
9. Try Intermittent fasting.
Fasting has been around for thousands of years. Intermittent fasting is when you have an open window to eat and train your body to be insulin-sensitive. Meaning your insulin will go down and stay down so your body burns off fat for energy.
One of the most effective window to eat is 8 to 10 hours and preferably earlier in the day and away from bedtime.
For example, you could have an eating window from 8am to 4pm and fast from 4pm to 8am. You’d have an 8 hour window to eat and 16 hours with an empty stomach.
10. Stop stressing.
You know how I said intermittent fasting helps lower your insulin which ultimately helps you burn fat?
Well the stress hormone called cortisol makes you insulin-resistant. This means your insulin isn’t able to move sugar from the blood into your cells. And so your blood sugar rises.
Then, you’ll end up overeating and crave foods high in calories. Does stress eating sound familiar to you?
Don’t Make Losing Weight Difficult
But what makes it hard is when you create unrealistic goals like completely eliminating carbs and sugars out of your diet. You’re going to get burnt out and end up binge-eating.
The point in losing weight is to keep it nice and steady- not “lose 50lbs in 30 days and pack on the 50lbs again”.
These simple weight loss tips are going to lay down the foundation to creating the healthy lifestyle you’re wanting to live.