It’s hard to believe that it is possible to lose weight without all the hardships that diet and exercise promise, but it is.
These easy methods below don’t require a lot of time or intense workouts and don’t even require you to follow a fad diet.
The only question is if you have what it takes to try these seven simple methods for shedding those pesky pounds.
It’s time for you to stop fooling yourself and face the reality that you’re never going to lose weight by following the same old eating habits that have led to your current weight problem.
My suggestion for you, read each of our 10 steps first. Then pick one. Next, follow the method for 14 days. Weight and measure yourself before you start and after the 14 days. Then decide if you want to continue with it or not.
Now decide on your next easy method.
You’re the experiment, your goal is to lose weight the easy way.
Ready?
Here we go…
Eating More Protein for Weight Loss
Many people don’t understand the importance of eating a healthy diet and don’t know how eating protein can play a key role in achieving your weight loss goals.
Protein is undeniably one of the most important macronutrients that you need to be consuming, as it is known to reduce hunger levels and make you feel fuller for longer. Additionally, it assists in repairing and building muscle tissue which is crucial for fat loss.
One misconception is that you only need more protein if you are a professional bodybuilder and that is not the case. In reality, there are many different reasons why someone may need to consume more protein and too many people just think it’s only for bodybuilders who want to have large muscles.
In case you are an aspiring bodybuilder, you will need a lot of protein in your diet for the muscles to grow. But the same goes for anyone else who would like to lose weight and get lean, toned, and look their absolute best.
Protein-rich foods have been shown to be more filling than carb-rich foods because they take longer to break down in the stomach.
Foods such as chicken, fish, steak, eggs, and high-protein dairy products are all examples of high-protein food that is going to leave you feeling fuller for longer. Carbohydrate and sugar-heavy foods like chips or cookies will only leave you hungrier and craving more.
Resulting in the calorie reduction you need to lose weight.
Stop Eating Sugar to Lose Weight
It’s time to eliminate all of the extra sugar you’re consuming. It very easy to underestimate how much you are consuming.
One of the reasons that sugar consumption is on the rise is that many foods contain hidden sugars, including some foods that wouldn’t normally be considered sugary. Products like tomato sauce and beef jerky can have a surprising amount of sugar in them.
Even products marketed as “light” or “low fat” can contain more sugar than their regular counterparts, according to a study conducted by the National Institute of Health. This can be a problem for many consumers who are not aware that these products often contain higher levels of sugar than those marketed as their full-fat counterparts.
The majority of low-fat food products, such as low-fat yogurts, will often contain sugar to make them sweeter. A single cup (245g) of low-fat yogurt can contain over 45g of sugar, which is about 11 teaspoons!
My personal preference is BBQ sauces and Ketchup. Yes, they both have lots of sugar, many BBQ sauce servings contain more than 2 teaspoons of sugar per serving and I LOVE my BBQ. Ketchups are also full of sugar – 1 teaspoon per serve. But who doesn’t use ketchup on their fries?
Always check the ingredients for added sugars. Being mindful about sugar consumption can become one of the tougher ways to lose weight, but it’s important that you start slow.
Eliminating sugar from a single food item and only focusing on those with a high sugar content is a good start. When cravings begin to subside, identify another food that contains sugar and toss it out as well.
Soon you will start to see changes. Please don’t try to eliminate all sugar at once, this is supposed to be easy to remember.
My friend Robby who is a personal trainer and gym owner says ‘slow is fast’. As you successfully eliminate each source of sugar from your life the wins keep getting bigger.
Now go BIG…
Use A Smaller Plate to Lose Weight
You could easily lower your calories with minimal effort by reducing the size of your plate which will reduce how much food you put on it.
Your plate will appear full but with less on it.
Here is a very easy way to reduce your portion size. When most people place food onto their plate, they tend to fill that plate with food.
Now is that simple and easy?
Just don’t go back for more.
Eliminate Sugary Drinks to Lose Weight
Do you want a super easy way to lose weight? Easy! Just stop drinking that sugary drink! I can hear you exclaiming that you “rarely drink soda”, but there are a lot of hidden sugary traps in our food and drinks.
You’re aware that soda is filled with sugar, but you may be surprised to know which drink sabotages your weight loss.
Beverages can be especially tricky when it comes to sugar content. Sugar is largely present in popular drink options and many varieties contain large amounts of hidden sugar that consumers may not even take into account as they drink throughout the day.
Let’s start with an easy drink that everyone knows is stopping you from losing weight, ‘Coke’. There are 39 grams of sugar in a 12-ounce can of Coke.
That is about eight teaspoons, and the average person consumes about six teaspoons per day.
Mountain Dew contains a whopping 46 grams of sugar, making it one of the most sugary sodas on the market. Only 3 other sodas have more sugar than this drink.
Apple juice and orange juice both contain 24 grams of sugar per 8 oz glass. The difference between them, however, is that apple juice has a much higher natural sugar content than orange juice in the form of fructose.
A 12 oz serving of grape juice contains 36 grams of sugar.
The popular sports drink, Gatorade, contains 38 grams of sugar per 20oz bottle. This is the equivalent of 8.25 teaspoons or one and a half tablespoons of sugar in each bottle.
Research has shown that chocolate milk has 24 or more grams of sugar per 8 oz serving, which is significantly higher than most sodas.
Premade iced tea typically contains around 35 grams of sugar per serving. On the other hand, when made from scratch with sugar substitutes, it’s possible to cut sugar intake down to a mere 5 grams per drink.
A margarita can have as much as 45 grams of sugar per drink. That is equivalent to the amount contained in up to four cans of Coca-Cola.
If you don’t see a good enough reason to make a change to water, tea without the honey and sugar, or something similar there is no way you will be losing weight.
Go ahead and make that change now.
Intermittent Fasting for Weight Loss
Intermittent fasting has become one of the most popular and possibly easiest methods for shedding weight, improving health, and more. Some may find intermittent fasting to be a frightening or uncomfortable experience, but it doesn’t have to be.
One of the main advantages of intermittent fasting is that you can apply it to your daily life without having to go out and buy expensive food or equipment. Furthermore, you will have more time available in your schedule to do other important things instead of constantly looking for what your next meal is going to be.
Intermittent fasting is a period when you do not consume any food. This time can last anywhere from a few hours to a full day. It is not necessarily a diet, but it does dictate when you can eat.
It is really simple. All you need to do is allow more time between your meals. This can be as simple as stopping after dinner at 7 PM and not eating anything until 7 AM, this would be a 12-hour fast.
You may find it challenging to start, especially when you are used to eating three meals and snacks every day. It is not something that you can simply change overnight.
There are many ways to practice the art of intermittent fasting. So, when you are ready to give this a try you will need to study this method of eating for a little while. Identify how you would like to change the times you eat and start.
You will change how you practice your fasting as you become more accustomed to eating this way. I have found that I prefer to eat my meals this way after giving it a try for 30 days.
A great start to learning about this old way of eating is from Dr. Steven Gundry, who has many videos on YouTube explaining this way of eating.
That is, 5 easy ways to lose weight without diet or exercise. Some people think that intermittent fasting is a diet, but to me, you just change the time that you eat, not what you eat. Now if you really want to increase your weight loss then diet and exercise changes will most certainly help.
But that’s for another day. Pick 1 of these simple changes and run with it. Don’t forget to measure your results and enjoy.