Did you know that according to CDC, over two-thirds of adults in the United States are considered to be overweight or obese? That’s a number that many of us are trying to change, and it’s likely why you’re here reading this post.

Losing weight can feel like a battle, with confusing diets, the challenge of finding time for exercise, and the constant temptation of unhealthy foods. It’s tough, and you’re not alone in feeling stuck.

This article is here to help simplify things and give you 19 easy to follow tips to Lose Weight, reach your goals and live a happier, complex free life.

We’ll cover practical steps like eating more protein and drinking more water, setting goals you can actually achieve, and the benefits of tracking your progress. By the end, you’ll have a clear understanding of how small changes, like cutting back on sugar and alcohol, can make a big difference in your weight loss journey.

Let’s dive in and discover how to tackle weight loss effectively and perhaps even enjoy the process.

Easy To Follow Tips to Lose Weight

Eat more protein
Drink more water
Set a measurable weight loss goal
Eat more veggies
Keep a journal of your process
Find like minded people
Stay motivated
8. Add daily walking to your routine
9. Embrace strength training
Avoid processed foods
Throw away anything unhealthy and don’t buy again
Intermittent Fasting
Chew slower
Eat smaller portions
Keep track of your calories with an app
Get a Fat Burn Supplement
Cut out refined carbohydrates
Stop Drinking Alcohol
Follow the 80/20 rule

1. Eat more protein

Eating more protein can really help you lose weight in a smarter way. It makes you feel full for a longer time and helps your body use up more energy to digest it. This means you end up burning more calories.

Eating enough protein is also important for keeping your muscles strong, especially when you’re on a weight loss phase..

You want to make sure you’re losing fat and not muscle, so your metabolism stays active. Foods like lean meats, beans, eggs, and dairy are great for getting the protein you need.

2. Drink more water

Drinking lots of water is important for reaching your weight goals. Water is super important for your body to work right every day, and it helps speed up your metabolism, which again, means you burn calories faster.

When you drink more water, you mightn’t feel as hungry because your stomach feels fuller, so you end up eating less.

Also, if you drink water instead of sugary drinks, you take in fewer calories. Research shows that drinking water can make your metabolism work faster for a bit, so you burn more calories even when you’re just sitting around. [1] [2]

3. Set a measurable weight loss goal

Setting a clear goal like losing 5 pounds in 3 months is a smart move. It helps you know exactly what you’re aiming for, making your weight loss journey easier to manage.

Just saying ‘I want to lose weight’ is too vague. And saying ‘I want to lose 10 pounds’ without setting a deadline can leave you feeling upset or stuck.

Picking a goal you can really achieve and giving yourself enough time to get there helps you stick to good habits.

This way, you focus on making changes in your eating and living habits that are good for you in the long run. succeed over time.

4. Eat more veggies

Eating more veggies is a smart move if you’re looking to lose weight. Veggies are full of important nutrients and fiber which help you stay full for longer.

They’ve few calories but take up a lot of space on your plate, so you can eat a lot without eating too many calories.

This is really helpful for losing weight because it means you can eat enough to feel full without eating too much.

Also, the fiber in veggies makes your digestion slow down. This means you get energy slowly and avoid sudden hunger pangs caused by blood sugar spikes.

✅ The basic principle of the Keto-Diet (which is one of the fastest weight loss methods) is keeping carbohydrates at around 20 grams per day. To achieve that – without too much thinking is to eat protein from meats and vegetables. As simple as that.

5. Keep a journal of your process

Keeping a journal of how you’re doing on your weight loss plan can really help you figure out your eating habits and see where you might need to make some changes.

Writing down everything you eat, how much you move, and how you’re feeling at different times can show you what’s working for you and what’s not.

This knowledge lets you make smart choices about what to eat and how much to exercise, based on what you’ve actually observed, not just guessing.

Also, having a record of what you’ve achieved, even the small wins, can keep you motivated and focused on your goals.

It’s not only about the numbers on the scale but also getting how your daily choices affect your overall health. Keeping up with your journal just like sticking with your diet and exercise plan is important if you want to see results over time.

✅ To find fellow journalists, you can look up this community on Reddit called “Journaling“. It boasts almost a million members, so, you’ll find alot of motivations and tips on how to start documenting your efforts.

6. Find like minded people

Joining a group of people who think like you do, especially in online spaces or local meet-ups, can really help when you’re trying to lose weight. It’s good to have others around who understand what you’re going through.

This kind of group doesn’t just offer a shoulder to lean on; they can also share some great tips and experiences like healthy eating ideas or workout plans that actually work. Talking about all the ways to stay healthy can make you more committed to living better.

Plus, seeing how well others are doing and sharing your own journey can keep you motivated. Losing weight isn’t just about looking different; it’s also about taking care of your mind and emotions by connecting with people who get it.

7. Stay motivated

Speaking of motivation, both journaling and talking with like minded people can boost your motivation levels.

Keeping your motivation up while losing weight is really important. It helps you stick to making better choices for your health. It’s totally normal to sometimes feel unsure. When that happens, just think about why you’re doing this.

Short goals that you can hit can make you feel good and help keep you going. Thinking about your success can make your brain act like you’ve already succeeded, which helps keep you moving forward.

Celebrate every win, no matter how small, because it helps you keep going.

And, don’t forget the reason you started this journey. It might be to feel healthier, have more energy, or feel better about yourself. Keeping that reason in mind can help you stay on track.

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8. Add daily walking to your routine

Adding a walk to your day is an easy thing to do and can really help you with losing weight. It gets your metabolism going and makes you feel better overall. [2]

Walking is easy on your body and helps burn calories. It also keeps your blood sugar levels steady, which means you’re less likely to snack too much.

Plus, going for a brisk walk is great for your heart, lowers stress, and can help you sleep better. All of these are key to losing weight the healthy way.

You don’t need fancy equipment or a gym to start. Just walking for 10 minutes each day and slowly adding more time can really make a difference in getting healthier.

If you want to learn more about walking on a daily basis, check this article we’ve wrote a while ago on 14 Proven Things That Happen To Your Body When You Walk Every Day.

9. Embrace strength training

After you start walking every day, it’s a good idea to add some strength exercises to your routine. This helps with losing weight even more. When you do strength exercises, you build muscle and burn calories at the same time.

Adding these exercises makes sure your body is strong and balanced, which is great alongside cardio activities like walking.

You can begin with light weights or just your body weight, and it’ll still make a big difference in your health and weight loss efforts.

Also, doing these exercises can make your bones stronger, help your joints move better, and improve how you stand and walk.

10. Avoid processed foods

Stopping eating processed foods is a big step towards losing weight for good and making your health better. These foods often have a lot of added sugar, bad fats, and salt, which can make you gain weight, up your chances of getting long-term health issues, and mess with how your body tells you it’s hungry.

By eating foods that are whole and full of nutrients instead, you’re not just getting rid of bad stuff in your diet but also giving your body the good stuff it needs to work well.

This change helps your metabolism, makes your digestion better, and keeps your appetite in check, making it easier to manage your weight.

It’s all about feeding your body with real food that’s good for you, not just cutting back on calories.

11. Throw away anything unhealthy and don’t buy again

To start eating healthier, the first step is to clean out your kitchen.

Get rid of all the junk food and promise yourself not to buy it again. This helps because if you don’t see unhealthy snacks around, you won’t be tempted to eat them.

Having a kitchen full of healthy options can really help you lose weight and feel better. When bad food choices aren’t around, you’ll slowly stop craving them and won’t snack on unhealthy stuff as much without thinking.

Instead, make sure your kitchen has lots of good stuff like fruits, veggies, biltong and nutst hat are good for you.

These kinds of foods are great because they help you feel full and are actually healthy.

12. Intermittent Fasting

After you’ve got your kitchen filled with good food options, trying out intermittent fasting can help you lose weight by planning when you eat.

I am not going to discuss the myriad of benefits that intermitted fasting does to our skin, metabolism, anti-aging through autophagy.

But I am going to tell you that there are many studies that prove that intermittent fasting can make your metabolism work better, helping your body use energy in a smart way. [3] [4] [5]

It’s important to find a fasting schedule that fits with your daily life, so you can keep it up.

You might try the 16/8 method, where you don’t eat for 16 hours and then have 8 hours when you can eat, or you might try fasting every other day.

The main thing is to be consistent. Pay attention to how your body feels and make changes if you need to, so fasting becomes a helpful part of your overall plan to lose weight.

13. Chew slower

Eating slower can really help you with losing weight because it lets your body understand when it’s full. When you take your time chewing, you’re not just enjoying the taste more; you’re also helping your stomach tell your brain that you don’t need any more food. [7]

Studies have found that people who eat quickly tend to weigh more than those who eat slowly. [8]

So, making a point to chew your food well is a simple but powerful way to keep your meal portions in check without feeling like you’re missing out on anything.

14. Eat smaller portions

Eating less at every meal can really help you lose weight. When you eat smaller amounts, you’re not just eating fewer calories. You’re also helping your body digest food and use nutrients better. Eating this way helps you feel full with less food.

Eating smaller amounts can naturally lead to eating fewer calories, which is important for losing weight. It’s about teaching your brain and stomach to feel happy with less.

15. Keep track of your calories with an app

Using a simple calorie tracking apps like My Fitness Pal, Noom or Yazio to track your calories can help a lot if you’re trying to lose weight.

It shows you clearly what you’re eating every day. Knowing exactly what and how much you eat helps you make good choices to reach your weight loss goals.

You are also documenting your efforts. You are getting reminded your goals. Very important.

Most of these apps have big lists of different foods, so it’s easy to keep track of everything you eat. They also tell you about the nutrition you’re getting, making sure you don’t just eat less but also get the right vitamins and minerals.

This way, you’re not only working on losing weight but also taking care of your overall health.

It’s important to remember that losing weight isn’t just about eating less; it’s about eating smart and making sure your body gets what it needs.

16. Get a Fat Burn Supplement

I know that this tip might sound a bit controversial but bear with me.. These supplements do work (the good ones) whatever health gurus might say.

We recently review Stripfast5000 Fire Bullets and the comments by real users on Amazon and their official website, got me blown away.

It’s important to pick supplements that have good science behind them (like Stripfast5000), and that use natural stuff like green tea, caffeine, Raspberry Ketones, African Mango etc. These have been proven to help your body use more energy and burn more fat.

But, you should talk to a doctor or a health expert before you start taking any kind of supplement, just to make sure it’s a good fit for your health goals and your current health situation.

Keep in mind, these supplements ARE NOT MAGIC PILLS. They work best when you’re also eating well and moving your body regularly. They’re meant to support your weight loss efforts, not do all the work for you.

17. Cut out refined carbohydrates

Cutting down on refined carbs often helps you lose weight faster. This is because these carbs, like white bread and sweets, can cause your blood sugar to go up and down too quickly.

They don’t have fiber like whole grains do, making them get digested too quickly.

This quick digestion can make your blood sugar and insulin levels spike. If you eat more whole foods like veggies, fruits, and grains that haven’t been messed with, you won’t have these spikes.

Plus, these foods are good for you and fill you up more, so you end up eating less without feeling hungry.

Making this change in what you eat can really help you on your weight loss journey, giving you benefits now and later on for your health.

18. Stop Drinking Alcohol

Cutting down on your alcohol drinking can really help you with losing weight since drinks like beer, wine, and cocktails have a lot of hidden calories.

Here are some tips to help you tackle the drinking issue:

If you still want to hang out with friends, that’s fine.. I know I do.. But, try to go out for drinks just once per week.
When you do drink, go for drinks that don’t have as many calories, like vodka or gin, instead of beer or whiskey. Red wine is a good choice too because it’s said to be good for your health if you don’t have too much.
Try to not stay too long at parties or when going out. I personally aim for 2-3 hours, so I don’t end up drinking too much.
And don’t forget to drink water in between your drinks. Just ask for a bottel of water and have a couple of sips before ordering your next drink. It keeps you hydrated and helps you not drink too much alcohol, which is good for losing weight.

19. Follow the 80/20 rule

After talking about how alcohol fits into losing weight, let’s look at a good way to eat: the 80/20 rule.

This means you eat healthy 80 percent of the time and let yourself enjoy treats 20 percent of the time.

So for example, if you eat five times a day, that’s 35 times a week.

So, 28 times you put something in your mouth should be healthy, and you can have something more fun for the other 7.

It’s like allowing yourself a small treat every day, which helps you feel less bad if you don’t stick to your diet all the time.

But, it’s important to not go overboard; have a small piece of chocolate, not a whole box. This way, you can lose weight without feeling guilty.

Conclusion

In conclusion, reaching your weight loss goals is achievable with a holistic approach. By incorporating more protein and veggies into your diet, staying hydrated, and cutting out refined carbs and alcohol, you’re laying a solid foundation.

Don’t forget the importance of setting measurable goals, keeping a journal, and considering a fat burn supplement. Remember, it’s about balance; follow the 80/20 rule for a sustainable path.

This evidence-based strategy ensures you’re nourishing your body while working towards your weight loss objectives.

19 Easy To Follow Tips to Lose Weight, Reach Your Goals and Live Happier