Subj: The Easiest Ways to Lose Weight
Losing weight is a marathon, not a sprint. And if you find yourself overweight by thirty or more pounds you need to realize that you didn’t get yourself into this mess overnight; therefore you can’t expect to get out of it overnight either.
I previously published an article titled How to Get a Six Pack in 2 Months. In it I lay out everything you need to know in order to safely and effectively lose body fat. I suggest you give it a read.
Ideally you should eat healthy food, precisely control your macronutrient intake, and work out once a day. But let’s face it, if you’re significantly overweight you most likely have a problem with willpower, meaning that you probably wouldn’t last more than a week or two on a more structured diet before going back to your old ways.
But just because you may not be able to stick to a more stringent fat loss program doesn’t mean I’m going to leave you high and dry. I still want to help you lose weight.
For those who want to decrease their body fat with as little effort as possible, the following habits will help you slowly lose weight over the course of a few months without requiring any drastic changes to your lifestyle.
I encourage you to implement as many of them into your life possible…
The Easiest Ways to Lose Weight
1. Morning Weigh-Ins
Daily morning weigh-ins can have a profound effect which far exceeds what you might expect. In 2008, Phil Libin (one of the founders of Evernote) lost 28lbs over the course of six months by doing nothing more than weighing himself every morning and then recording his weight. He made no attempts to alter his diet or exercise habits. All he did was track his weight.
Weighing yourself every morning not only gives you a daily reminder of your weight loss goals, but it subconsciously affects all the decisions you make that day.
This is one of the easiest habits you can implement which can still have profound effects.
2. Eat More Protein
Your first meal should include a hearty serving of protein. This will satiate your hunger for a good portion of the day. That’s because protein is incredibly filling. Carbohydrates on the other hand have the opposite effect and can actually increase your hunger. That’s why you can still be hungry after eating five pieces of birthday cake, while eating just three or four hard boiled eggs can completely fill you up.
The Steak and Eggs Fat Loss Diet is an old school bodybuilding diet which is traditionally used when a bodybuilder wants to cut weight. During the diet he eats only two meals a day consisting of just two ingredients, steak and eggs.
While the standard Steak and Eggs Fat Loss Diet is a bit extreme, a Modified Steak and Eggs Fat Loss Diet may be just what the doctor ordered if you’re trying to lose weight the easy way.
Rather than eating just two meals a day of steak and eggs, replace one of your meals with steak and eggs.
If even the Modified Steak and Eggs Diet is too much for you, try to at least get a little bit of protein into your breakfast, even if it’s just one or two hard boiled eggs.
3. Eat Slower
Eating is one of life’s many pleasures, but most people eat way too fast. Sometimes it seems they are just trying to scarf down as much as they can as fast as they can. Food is to be enjoyed and savored.
Not only does eating too quickly deprive you of the full experience, it can lead to you getting fat.
People who eat quickly tend to consume on average 33% more food than those who eat slowly.
What should happen when you eat is that as your stomach fills, your body secretes a hormone known as leptin which sends signals to your brain making you feel full. This process normally takes about twenty minutes. However what happens when you eat too quickly is that your body doesn’t have adequate time to send these signals to your brain and you end up overeating.
While High Intensity Interval Training (HITT) is all the rage right now, and has been shown in multiple studies to be superior to steady state cardio at both burning fat and maintaining lean muscle mass, good old fashioned walking is much easier and much more enjoyable, and isn’t totally useless when it comes to burning a couple extra calories.
A study at California State University showed that subjects who ran a 10-minute mile burned 190 calories on average, while subjects who walked a 19 minute mile burned 111 calories.
So while running is clearly more effective than walking, as it burns almost twice the calories in half the time, a quick 20 minute walk around your neighborhood each morning can still help you lose an extra 40,515 calories over the course of a year. (For reference, a pound of fat contains roughly 3,500 calories.)
5. Drink More Water
Drinking more water during the day has many positive benefits. In terms of weight loss, by filling your stomach with water you will feel less hungry and have less room in your stomach for food. I recommend filling a one gallon container in the morning and attempting to finish it by the end of the day.
Drinking a gallon of water a day also has the added benefit of helping you burn off a few extra calories. A calorie is defined as the amount of energy it takes to heat one kilogram of water by one degree Celsius. Therefore to maintain your core temperature after consuming one gallon of room temperature water over the course of a day requires your body to burn an extra 60.26 calories of energy. While that may not seem like a lot, over the course of a year that’s an extra 22,000 calories lost, not counting the weight you’ll lose simply due to the fact that you won’t be consuming as much food.
6. Caffeine Pills
Consuming caffeine is probably the simplest thing you can do to help you lose weight. While it’s not a magic bullet – as you still need to consume fewer calories than you expend in order to lose weight – the effects of caffeine make is particularly well suited for weight loss.
Caffeine increases your body’s basal metabolic rate, meaning that your body uses more energy simply doing the things it normally does. It also reduces food cravings, increases mental clarity and alertness, and reduces morning weakness.
I prefer caffeine pills rather than coffee for a number of reasons, but mostly because caffeine is better utilized by the body when consumed in its pure form.
My top recommendations are…
Red Burner is a combination of Caffeine and Green Tea Extract. It assists in fat loss and provides a smooth increase in energy without the jitters which can accompany some stimulants.
Lipodrene is a combination of Caffeine and Ephedra. This stack is more aggressive than Red Burner in terms of fat loss results, but can include side effects such as jitters and mild headaches.
Your New Morning Routine
- Wake up
- Weigh yourself
- Take a caffeine pill
- Go for a 20 minute walk
- Eat a protein dense meal
- Eat slowly
- Drink a gallon of water throughout the day
That’s it. These six habits can help you lose a substantial amount of weight with almost no effort.
So what are you gonna do? Will you implement these habits and finally lose all that unwanted weight, or will you forget all about this article once you leave this page and continue down the same road you’ve always been on?
The choice is yours.
Until next time.