Maddie No, this easy weight loss tip doesn’t include a fad diet or useless product. It contains a real, safe, and proven method for losing weight!
Hey friends! My name is Maddie, and at 16 years old I lost 60 pounds; I did it through both healthy and sustainable methods. The coolest part is, I’ve been able to keep the weight off for several years now (something that truly seemed impossible at the time).
I had struggled with losing weight my whole life, but I found that these two simple methods really helped me to succeed in terms of fat loss. I’d also say that I owe my long-term success to this awesome easy weight loss tip that I’m about to share with you!
This post is all about the BEST tip you can use to make weight loss easy.
*Note: This post includes several Amazon affiliate links, which means I’ll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
What we’ll cover…
- So, what is this easy weight loss tip?
- Low-calorie dense foods: what are they?
- The importance of protein & fiber
- Strength training: why it’s crucial for weight loss
- Cardio vs. strength training: which is “better?”
After reading this post, don’t forget to check out…
12 AMAZING Tips About Lifting Weights for Women
What Is a Calorie Deficit and Why Is It Important For Losing Weight?
11 Important Things You NEED to Know Before Weight Loss 60 Pounds
7 Insanely Important Tips for Your First Day at the Gym
So, what is this easy weight loss tip?
Alright… now for the good stuff! As simple as these may sound, low-calorie dense foods in addition to strength training have been not only the reason I was initially successful with losing weight, but also why I’ve been able to keep the weight off for good.
I’ll explain in more detail below, but I can say wholeheartedly that I owe most of my health-related accomplishments to those two things.
Low-calorie dense foods: what are they?
Looking for easy weight loss tips without exercise? Eating low-calorie dense foods is the only answer you need! Low-calorie dense foods are those that contain a lot of substance for fewer calories.
In other words, they allow you to become full or satisfied without being packed with calories. Low-calorie dense foods are the opposite of high-calorie dense foods: butter, avocados, cheese, and peanut butter are a few examples.
Notice how all of the listed foods are relatively healthy, but that doesn’t deny the fact that they are very calorie-filled foods. The fattier the food, the more calories it contains compared to its carb and protein-filled counterparts. This is because…
- carbs have 4 calories per gram
- protein has 4 calories per gram
- fat has 9 calories per gram
Examples of low-calorie dense foods
I already gave you several examples of high-calorie dense foods above; so now let’s take a look at a few low-calorie dense foods for easy weight loss tips healthy eating:
| Chicken & turkey breast |
| Greek yogurt |
| Fruits & vegetables |
| Low-calorie bread & wraps |
| Fish |
| Egg whites |
| Popcorn |
There are TONS of low-calorie dense foods and recipes out there. Here I only provided a very limited sample; I just wanted you to get a general idea of what kinds of foods to be looking for.
Also, notice how none of the foods listed above have a high-fat content.
(RELATED POST: What Is a Calorie Deficit and Why Is It Important For Losing Weight?)
Food Journal
We are OBSESSED with this incredible food journal by PLANBERRY! t allows you to easily track your nutrition. They offer such adorable designs, and you can’t beat the content inside the journal either!
The importance of protein & fiber
First, I want to say that it is 100% okay to eat foods containing fat. In fact, it’s healthy to do so! You just need to watch the number of fatty foods you’re consuming, especially when you want easy weight loss tips at home without exercise.
Second, I want to briefly discuss the importance of protein and fiber for reaching your weight-related goals. Both of these are satiating, meaning they make us feel full. So, unless any present medical reasons tell you not to, I (and most other sources) suggest consuming 0.5-1 gram of protein per pound of body weight.
As for fiber, the Mayo Clinic recommends 21-25 grams for women, and 30-38 grams for men daily. Eating these suggested amounts will reduce the risk of overeating, therefore aiding in weight loss.
Examples of high-protein & high-fiber foods
| HIGH-PROTEIN FOODS |
| Lean meats |
| Greek yogurt |
| Eggs/egg whites |
| Edamame |
| Fish |
| Protein bars/powder |
| Soy |
| Cottage cheese |
| Almonds |
| HIGH-FIBER FOODS |
| Beans |
| Broccoli |
| Berries |
| Popcorn |
| Avocados |
| Whole-wheat pasta |
| Pears |
| Spinach |
| Oatmeal |
Notice any overlap between these and low-calorie dense foods?
Strength training: why it’s crucial for weight loss
Looking for easy weight loss tips without dieting? Whether you want to strength train at home or in a gym, the muscle you gain will support your fat loss in amazing ways! There are many benefits of strength training, but I will focus on the main one: having more muscle on your frame allows your body to burn calories more efficiently.
This means you burn a greater amount of calories altogether–you’ll be able to lose weight fast(er) and you’ll have a much higher chance of keeping it off in the long run. I have many great posts explaining weight training and how to do it properly, but I feel it’s necessary to mention several important details here.
You NEED to strength train with heavy weights for this to be effective (do not use 2lb and 5lb dumbbells). Obviously “heavy” is relative to the individual in question, but the main takeaway is that you need to be CHALLENGING YOURSELF.
I will link a few of my other posts dedicated to explaining strength training and the best exercises to lose weight below:
(RELATED POST: How You Can Create an Effective Workout Routine (for Beginners)
(RELATED POST: Strength Training at Home | How You Can Do It Successfully)
Cardio vs. strength training: which is “better?”
Both cardio and strength training have their own benefits, but contrary to popular belief, I strongly believe that weight training is just as important, if not more important than cardio is for weight loss.
I explained one of the coolest benefits of strength training above, and that benefit is something cardio cannot give you. Although, cardio is great for improving heart health and overall fitness, and it burns many calories in the short-term; therefore, it is best to incorporate both types of exercises into your lifestyle.
HOWEVER, if you could only do one, I would choose strength training any day.
The takeaway
My best, easy weight loss tip includes consuming low-calorie dense foods in addition to doing strength training. Low-calorie dense foods allow you to feel full while eating fewer calories. Protein and fiber are directly related to low-calorie dense foods–they’re both important to incorporate into your diet.
Strength training (more specifically having high muscle mass) allows our bodies to burn calories more efficiently–this makes long-term weight loss so much easier. Cardio and strength training each have their own important benefits, so it’s best to incorporate both into your daily life.
