Have you tried to lose weight and burn fat before, only to fail to reach the exact results you were looking for? Did the weight on the scale not budge as much as you’d like, or not at all?
Or maybe you experienced some weight loss results from your efforts, but eventually gained the weight back.
If any of this is sounding familiar and you’re feeling frustrated, you’re definitely not alone. According to research, an estimated 45 million Americans go on a diet each year.
That’s A LOT of people!
With convenient, fast food chains on what feels like every street corner, sugary snacks jumping out at you in the grocery store (especially now during the holiday season), and feeling so busy like you can’t get to the gym, trying to lose weight may feel near impossible.
After much research, I’ve realized that successful weight loss doesn’t usually come from 1 single HUGE change.
Rather, successful weight loss is the result of many small but important choices that add up to make a big difference
It can be all too easy to overcomplicate weight loss. Let’s bring it back to the exercise and nutrition basics with 4 small (but important!) things you can start doing today that can help you achieve sustainable, realistic weight loss results.
Let’s check them out below:
4 Tips to Simplify Weight Loss
Eat Protein In Every Meal
Protein is important for helping with lean muscle-building, but guess what? Eating protein is also beneficial when trying to lose weight.
That’s because protein helps repair your muscles to build back stronger after exercise, and protein also has a satiating effect. Eating enough of it can help keep you feeling fuller for longer periods of time, which can essentially help you stave off hunger when you’re cutting calories for weight loss.
One thing you can start doing right now is to include protein in every meal. This will help make sure that you are getting enough protein to support your workouts, and also help keep you feeling full between meals, so you can control your hunger and lose weight.
Here are some great high-protein food sources to consider:
Eggs (around 6g of protein per large egg)
Chicken (about 53g of protein per chicken breast)
Cottage cheese (around 27g of protein per cup depending on the brand)
Lentils (around 18g of protein per cup)
Salmon (around 19g of protein per 3 oz)
It’s important to focus on getting protein from whole foods as much as possible, but a well-formulated, tasty protein powder for women can also be a great way to supplement your efforts and satisfy your cravings. A protein powder made with high-quality protein like whey can make it easy and convenient to fuel your muscles and help you manage your appetite.
2. Quick Exercise
I know, I know. You may be rolling your eyes at “exercise” being a solution, but here’s the point: it doesn’t need to be for hours on end at the gym, and it doesn’t even need to be strictly with weights.
There are so many benefits to exercise, especially:
You burn calories while exercising.
The more lean muscle you build, the more calories you burn even when you’re not exercising.
Exercise should always be part of any solid fitness plan.
I also know life gets busy, and feeling like you have to confine yourself to the gym every single day for hours on end can be a bit unrealistic.
Here’s a possible solution: Try quick (15-20 minute) bodyweight workouts at home. More specifically, HIIT exercises. HIIT stands for high-intensity interval training, and it is great for those strapped for time.
You can alternate between strength-building exercises like burpees, bodyweight squats, and even bodyweight lunges.
Just think, if you can squeeze in a quick at-home exercise each day, you’ll be burning calories, and if you’re building lean muscle, you’ll burn more calories throughout the day.
3. Eat Fibrous Foods
Getting enough protein in your diet can help you manage your appetite, so you can keep your calories in the weight loss range. So will eating fibrous foods.
Fibrous foods can help keep you feeling satisfied, and here’s why: they can help your meals feel more filling and also, fiber takes longer to digest, which can help you feel satiated.
Aim for foods that have a high water content, too. Focus on fibrous foods that provide more nutritional bang for your buck, like fruits and vegetables. That way you can make sure you’re supporting your overall health!
4. Don’t Drink Your Calories
Here’s the last tip, but just as important as the rest: pay attention to the liquids you drink.
It can be too easy to accidentally drink too many calories during the day, especially if you drink lots of juices, soda, coffee, etc.
Another danger of drinks is that they an oftentimes be packed with a lot of calories that don’t really do much for your hunger, so you could potentially just be loading up on calories during the day without ever feeling satisfied.
Take this, for example:
12 oz of soda: Depending on the brand, this can be upwards of 140 calories
12 oz of lemonade: Depending on the brand, this can also be around 140 calories
Iced Latte: Depending on the brand, this can be upwards of 190 calories
See what I mean?
If you’re needing a tasty drink, one option may be to look for zero-calorie sweeteners that you can add to your water, or instead of reaching for a regular soda, reach for a diet instead.
Keep It Simple
At the end of the day, burning fat and losing weight takes some dedication and hard work. There’s no miracle pill you can take to magically achieve results overnight either, as much as some may wish.
By making small, important changes in your diet and exercise routine, and by being consistent, you will achieve results.
You can achieve real, lasting results by keeping things simple. Start these 4 tips above, and then build on them with even more healthy, sustainable habits!