3 Weight Loss Tricks to Help You Achieve Your Goal

Here’s 3 weight loss tricks for you (minus the bullsh*t). Each of these tips goes into making weight loss less of a chore. Less of a monotonous number tracking exercise. And more of a sustainable everyday behavior pattern that you don’t have to think about.

(Looking for some workout ideas? Check out this article!)

Tip 1: Protein and Veggies

Lean protein and veggies.

WOAH…ground breaking stuff here (pls don’t click off yet).

You’ve basically heard this one from every human who has ever existed. Why do I think it bears repeating?

While I think everyone on a base level understands that lean proteins and vegetables are “healthy”. I don’t think the understanding extends much further than that.

It’s something we all just accept as solid advice. Yet never really bother to ask many questions about.

“Of course veggies are good for you everyone knows that.”

Lean proteins and veggies get the stamp of approval for being “healthy”, particularly in a weight loss scenario, because they have two really great perks going for them. For one these foods tend to have a high satiation effect (meaning you are going to feel fuller longer). Second they tend to have a lower calorie cost to them.

Best of all, there’s no catch to those two perks.

You’d think for a food that’s going to both make you feel full longer and not hit hard in the calorie department there’d have to be a catch. But really it only get’s better. All that protein is going to go to good use repairing muscular damage from physical activity for you. Meanwhile, all those veggies are going to provide the vitamins you need to keep yourself going day to day.

One of the main pitfalls for weight loss is many individuals get stuck in a constant loop of feeling hungry. They feel that they are being limited in the amount of meals/size of those meals they are able to eat over the course of a day.

Making the conscious effort to make the majority of your meals consist of lean proteins and vegetables effectively solves this problem. I genuinely believe many people would be surprised by just how much food you can have over the course of the day so long as it remains in these two categories.

Don’t get me wrong this isn’t me saying that carbohydrates and fats are unhealthy. Nor am I saying that you’re stuck with just lean protein and veg for the rest of your life. In reality we need those carbs and fats. Carbs are our bodies preferred source of energy. Meanwhile, fats are going to help you actually absorb the vitamins from all those veggies.

They just don’t happen to be great weight loss foods.

Whereas the protein and veggies are going to leave you feeling full and satisfied. Carbs and fats usually lack that same punch. This makes it easier to overeat foods consisting largely of only carbs or fats and subsequently still feel like you need to eat more afterwards.

Just think about this. If you had to match bowl for bowl chips vs. grilled chicken salad, how easy it would be to demolish bowl after bowl of chips. Compared to how quickly you’d hit a wall eating all that chicken and veg.

You want your main strategy to be, fill up on the protein and veggies. Then have the carbs and fats as smaller sides or add ons  to help hit your basic nutrition needs.

The only other advice I have to add is make sure you switch things up. This is a fun, easy, and satisfying way to eat a bunch of food without worrying too much about calories, so long as you are switching things up.

There’s only so may times one can look down at that same plate of boring chicken breast and broccoli before you’ve crushed your soul into tiny bits.

There’s more to the world of lean proteins and vegetables than basic grilled chicken and broccoli. Get out and explore.

Tip 2: Control Your Environment

This tip increases your success rate with a weight loss goal substantially…if you actually do it

Success with a given behavior change can be directly effected by the environment which you are trying to make that behavior change in.

So, if your desired behavior change is weight loss, it’s probably a good idea NOT to keep your favorite snack food ready to go in the pantry. Tempting you at every given hour of every given day. There’s no more surefire way to eat healthy than legitimately having the only options available to you be healthy.

Now this tip only really works if you can hold it together in the grocery store (Be strong friend). I’d error on the side of caution and simply not buy anything you normally get cravings for that can throw you off your weight loss goal. You’ll find yourself saying something like “oh I’ll only have this every so often as a treat” but it’s a different story when you’re back at home and the cravings kick in.

I’m not telling you never to enjoy your favorite foods ever again, just to put a light obstacle in your way. It’s much easier to discern when you are eating out of boredom or have a craving that will shortly go away when the food in question goes from being 5 feet away in your kitchen to a 10 minute drive to the grocery store.

Likewise, this just normalizes healthy eating for you when healthy food is all you will have in the house. It will become more of an ingrained behavior that this is what you eat on a daily basis, everything else is a treat. As a bonus this could also help those of you who indulge in take-out maybe a little more than you’d like save some money. If you have a lot of bomb healthy foods stocked up you’re going to feel less-inclined to pick up the phone for delivery.

I understand this plan isn’t 100% fool proof. The follow up question to this is always what happens when my co-worker brings in donuts to work, what happens when I go out to eat with my friends?

Like I said this is just increasing your chance of success and increasing the amount of times you’re making good choices. If everything you are eating at home is on point than these moments outside of the house aren’t going to hurt as much. Even if you do cave and have that donut, it’s not going to be as bad as if you were snacking at home AND now snacking at work which starts to pile up on you.

On top of that if caving outside of your home was something you were worried about, your at home environment could still help you out. Prep up some of those healthy foods to take with to work and you’ll have another incentive to stay the course.

If you’re weight loss goal is a big deal to you I highly recommend this tip. It takes some willpower issues/ human emotion issues that can mess with our goals out of the equation. You are effectively taking away your ability to make a “bad decision” in the first place.

Tip 3: Don’t Diet

If you want genuine, sustainable weight loss, or simply the ability to maintain a particular body weight for long periods of time, don’t diet.

What I mean is the process you use to lose weight shouldn’t feel like a chore. Nor should it be a rigid, dogmatic set of rules.

You shouldn’t be waking up each morning with this stress already fresh in your mind that if you don’t follow a picture perfect routine down to the letter you are going to fail.

The ideal point I like to see individuals hit is a healthy relationship with food. Healthy enough that their diet has the flexibility that they can enjoy foods they like. They can go out with their friends and have a few drinks without being stressed out about how it’s effecting their progress. Overall healthy enough that they can just enjoy their life, be human, and not get stuck being so robotic with their diet.

The best diets don’t have outright restrictions on them. Instead they focus on positive behavior change and good decision making. That’s why I cringe at internet diet plans that get sold where the main gimmic is you can eat whatever you want. BUT NONE OF *insert culprit food item here* OR YOU WILL GET FAT.

Will they work? Some of them sure…but they aren’t actually teaching the individual following them how to setup their own healthy eating habits. They just get handed a rigid rule set. Follow it and you succeed. Break it and you fail.

Following steps like calorie counting, macro tracking, maybe even a slightly rigid diet routine for a short period can be a good first step for someone that feels completely lost when it comes to weight loss.

But it’s not the endgame.

Ideally, these things end up being tools for you to learn what works, and what doesn’t. From there you can start to loosen the reigns and essentially “freestyle” your own diet. Create something both with what works for you and makes you feel the best on a daily basis.

If the diet feels like a chore there’s only so long you’re going to be able to hold on before slipping back into old habits.

If you combine these 3 weight loss tricks together you’ll be on your way to more sustainable diet habits!

(Check out this video for more practical weight loss tips!)

 

 

Matt Molloy

Matt Molloy

I'm a graduate the University of Pittsburgh with a major in Exercise Science. I’m a local guy (North Penn) and athletics has dominated my life. I've led teams in basketball, baseball, soccer, golf and my passion, long distance running. I've been strength training for 6 years with a focus in power-lifting but have recently stretched to strongman since joining the pride here at the Den. When I’m not in the gym I enjoy, spending time with my friends, music, and relaxing and playing some video games.