Can You Lose Fat in Your Face?

While it is possible to lose fat in your face, it is untrue that you can target fat loss in any specific area. Spot reduction or losing weight in a targeted area is a myth. As you lose weight, your body will reduce fat in all areas with your genetics determining which areas see the most significant fat loss first and which areas lose fat last.

Some people are lucky to see the fat melt off of their faces quickly, while others might have to hide that double chin much longer as they progress in their weight loss journey

Losing Fat in Your Face

Some people believe that it is possible to target specific areas for fat reduction. Unfortunately, the science says otherwise. There are no specific exercises to lose fat in your face. The best way to see change in any area of your body is with a combination of diet and exercise. In order to lose face fat, you must lose fat across your entire body.

You Can Lose Fat in Your Face

In order to lose that face fat, we must burn fat stores throughout the body.

Fat loss occurs when you burn stored adipose fat (fatty acids) via fatty acid oxidation into carbon dioxide. This carbon dioxide is exhaled via expiration. This literally means you burn fat through your nose and mouth. So in order to burn the fat necessary to have that chiseled jaw line, we will need to burn more calories per day than we consume so our body will use stored fat for energy metabolism.

This can be accomplished through calorie reduction and exercise.

If exercise isn’t your thing, you should checkout these 100 tips to burn fat without exercise.

The best way to lose fat is to reduce your daily calories consumed. The most safe and effective way to do this is to reduce intake by 500 calories per day. This will lead to a pound of fat loss per week from nutrition alone. You can increase the weekly fat loss through daily exercise.

If you are serious about weight loss, I highly suggest starting a strength training and cardiovascular training program. Here is a beginner-friendly three day per week strength training split.

If you are interested in running for weight loss, this running for weight loss article will get you started down that path. If walking is more your style, check out this 30 day low-effort fat loss challenge.

Achieving Facial Aesthetics

While targeted fat loss in the face is impossible. It is possible to tighten the muscles around the face in order to enhance facial aesthetics. This facial muscle training is suggested to counter balance aging by reducing vertical lines of the face and fight the dreaded double chin.

In a study, the “smile exercises” showed results in 30 days with only 3 minutes dedicated per day.

Not only does this exercise help muscular tone in the face, forced smiling has been shown to decrease stress and improve mood. These exercises may benefit your mental wellbeing in addition to reducing fine lines and saggy jowls. (1)

Smiling also activates the mirror neurons of those around us. If we smile around others, this can be contagious to those around us.

The exercises and more information can be found in this article:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190816/

In addition to the article above, I found a decent video that walks you through an exercise that could reduce the saggy chin that can occur as we age or gain weight. I won’t lie, I have not done these exercises and they seem silly but it theoretically makes sense. If you have done this, let me know if it has worked for you.

Can Intermittent Fasting Help?

Intermittent fasting can help with not only fat loss but can also help with loose skin. When no calories are coming in from eating, the body must turn to its saved reserves to provide energy. This typically comes from adipose fat through several metabolic processes and energy pathways.

In addition to the reduction of fat loss, autophagy occurs at a much higher rate. (2)

During autophagy, the body will consume damaged or old cells in order to recycle them. This is a very simplified explanation of the process of autophagy but for the context of this article, it will suffice. As the body breaks down old skin cells, skin elasticity is improved. This is also a huge benefit for people that have loose skin from losing a significant amount of fat in a short period of time. Once the body has a break in digestion and starts recycling old cells, the excess skin can be broken down into basic building blocks that body can use elsewhere.

The use of intermittent fasting can serve in multiple ways by making a weekly calorie deficit easier and also inducing autophagy so that the skin can become tighter around the face and neck.

Reduce Water Retention

Water retention can make your face appear more puffy than usual. Water retention is caused by a variety of issues ranging from hormonal to nutrition-based. If you believe you are experiencing abnormal water retention due to hormonal issues, you should see a doctor immediately. Untreated hormonal issues can cause serious health concerns besides water retention.

Eat Less Carbohydrates

The body stores glycogen in the muscles, liver, and fat cells. A glycogen molecule is bound to three to four molecules of water. Eating surplus carbohydrates can lead to a higher level of glycogen being stored in the body thus increasing water retention in the body.

Anyone that has been on a keto diet has noticed this flush of water weight on about day three of the diet. Once glycogen stores are depleted and the body starts using ketone bodies for energy, the body maintain much less water.

I am not advocating a keto-based diet but reducing carbohydrate intake can reduce water retention in the body. There are merits to undergoing a keto-diet for weight loss but that is outside the scope of this article. In order to keep this simple, reduce the amount of carbohydrates especially high-glycemic carbs you ingest daily.

Eating less carbohydrates can also reduce hunger cravings later in the day thus reducing the chances of overeating later in the day. While it is ultimately calories in versus calories out, keep carbohydrates low will usually result in better fat loss outcomes especially in the long-term. (3)

Consume no more than the Recommendation Daily Allowance of Salt

Eating over the RDA of salt daily can lead to water retention as well as hypertension and other cardiovascular issues such as stroke and heart disease.

Packaged and processed foods are usually very high in salt content. Check your labels and make sure you aren’t eating too much salt.

The daily value of sodium is less than 2,000mg per day. (4)

Stay Hydrated

Drink plenty of water.

Ensure that you are drinking plenty of water throughout the day. Drinking more water will reduce bloating and puffiness in your skin.

Water will also help with weight loss through blunting hunger and increasing metabolism. (5)

I would highly suggest individuals drink 17 oz of water 30 minutes prior to meals. In a study of fifty overweight girls that did this, they all lost weight within 8 weeks with no other intervention. (6)

Conclusion

There is no such thing as spot reduction. You cannot target fat loss in just your face. The good news is that weight loss will eventually occur in your face as you lose weight overall. Genetics play a role in where fat loss occurs first but eventually you will lose fat in your face.

A good fat loss routine will help you reach your goal of fat loss in your face.

Your goal should be fat loss in general but if you are feeling froggy, you can try facial exercises, intermittent fasting, and a low-carbohydrate diet to reach this goal faster. Keep hydrated and try not to exceed the RDA of 2,300mg sodium per day.

Stay Fit!

Sources:

1. Kraft TL, Pressman SD. Grin and bear it: the influence of manipulated facial expression on the stress response. Psychol Sci. 2012;23(11):1372-8. doi: 10.1177/0956797612445312. Epub 2012 Sep 24. PMID: 23012270.

2. Bagherniya M, Butler AE, Barreto GE, Sahebkar A. The effect of fasting or calorie restriction on autophagy induction: A review of the literature. Ageing Res Rev. 2018 Nov;47:183-197. doi: 10.1016/j.arr.2018.08.004. Epub 2018 Aug 30. PMID: 30172870.

3. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87. doi: 10.1017/S0007114513000548. Epub 2013 May 7. PMID: 23651522.

4. Center for Food Safety and Applied Nutrition. (n.d.). Sodium in your diet. U.S. Food and Drug Administration. Retrieved February 14, 2022, from https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

5. Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9. doi: 10.1210/jc.2003-030780. PMID: 14671205.

6. Vij VA, Joshi AS. Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res. 2013 Sep;7(9):1894-6. doi: 10.7860/JCDR/2013/5862.3344. Epub 2013 Sep 10. PMID: 24179891; PMCID: PMC3809630.

How to Gain Weight and Build Muscle Fast as a Skinny Guy

Gaining weight and building muscle as a skinny guy is an uphill battle. “Hardgainers” can spend years in the gym without success if they are not eating for their body type. I personally experienced years of limited gains in the gym during my early Army career. I was hitting the gym three to five times per week consistently and doing everything right… or so I thought. I was stuck below 225 bench press for years. It didn’t matter what routine I tried, what supplements I took, or what I did, I could not build muscle. Once I started researching the problem, I realized my mistakes.

Here are five scientifically proven tips that will help you overcome the struggle to build muscle as a skinny guy.


1. Eat like it’s your job.

Your first objective is to gain weight. This will come by increasing your daily caloric intake. The key to weight gain is to gain it in a controlled manner. Gaining fat isn’t the primary goal here even though fat gain may occur especially in a heavy bulking phase. You want to limit the amount of fat gained while maximizing muscle development.

Nutrition is listed first here because it is by far the most important aspect of gaining muscle and getting huge for hardgainers.

Calculate current total daily energy expenditure (TDEE). This is the amount of calories you burn every day.

Once you know your TDEE, you will want to start conservatively by eating 500 more calories per day. A great way to ensure you are eating enough is to track your calories. There are many great apps out there that do this.

Protein is King

There is a strong association between dietary protein intake and lean mass as well as muscle strength. (1)

Aim for between 1.2g protein to 2.2g protein per kg as your daily target. This translates to between 0.55g per pound body weight and one gram per pound of body weight.

For a 160 pound person, this equates to between 88g and 160g protein daily. I would definitely advise you to start closer to the 160g protein daily as a hardgainer.

Consuming at least 0.4g of protein per kilogram of body weight each meal, spread out across at least four meals, is required to maximize anabolism (muscle growth). This will equate to 1.6g protein per kg. If you use the upper daily intake of 2.2g protein per day, you would aim for 0.55g protein per meal. This means you should aim for between 25g and 40g per meal. (2)

This might seem difficult to reach. This is where extra whey protein and weight gainers can help.

Aim for 1 pound of weight gain per week. If you are not making gains after a month or so, it is time to increase your calories by 500 per day.


2. Track your fitness goals and metrics

Next you will want to track your goals and metrics for success. Without a plan and objectives, you have no concrete way to gauge your weekly success. Tracking your metrics will help with overall motivation and increase your likelihood of success for the long-term.

Track your Workouts

Tracking your workouts ensures you make progress. Going into the gym without a plan is a recipe for disaster. I personally use JeFit. It allows me to create or find workout routines and track my progress. I use it during my workout to track my lifts and the rest counter between sets helps too. I am not affiliated with JeFit but it is definitely a great app and I highly recommend it.

JeFit gain muscle

Track your Nutrition

You want to make sure you are in a calorie surplus every day. The best way to do this is to take out the guess work and track your calories daily. Myfitnesspal is the app I am currently using to do this. Since I typically eat the same meals frequently, I really like how I can create custom meals to update my calories with ease. It also has a bar code scanner for food to make updating your calories much easier.

food tracking gain muscle

Track your Body

Weigh yourself once a week at the same time. I advise people to weight themselves first thing in the morning since weight can fluctuate drastically throughout the day. This will let you know if you are making progress.

I highly suggest that hardgainers keep track of their body measurements with a tape measure. The workout app JeFit has a measurements tracker that you can use to keep up with your body measurements. This is something you should use to keep motivation high or make adjustments quickly when you realize you aren’t progressing like you want to be.

In addition to the body measurements, the app also tracks your 1 rep max for your lifts. You want to make consistent gains especially while eating in a calorie surplus. This is a great way to ensure you are using that calorie surplus to build lean body mass and strength instead of just fat.


3. Focus on sleep and recovery

Recovery and sleep are key in gaining muscle mass. You will want to ensure you are giving your body adequate time to recover and grow.

Lack of sleep leads to loss of muscle mass through a decrease in protein synthesis and increases the degradation of anabolic pathways. (3)

Sleep is essential for muscle recovery through many pathways primarily hormone secretions and keeping cortisol levels in check. (4)

Getting enough sleep is one aspect of recovery. It is also important to give your muscles adequate rest between workouts. Muscle growth occurs when the muscle is mechanically damaged in order to grow back bigger to adapt to the stress it was exposed to. If you are not giving your muscles time to repair before breaking them down again, you are hindering muscle growth. Working out three days in a row has been found to cause weakness that persists for at least three days. This study doesn’t even take into account the long-term loss of potential benefits from doing this over extended periods of time. (5)

Avoid this pitfall and get 8 hours of sleep per night with at least one day between strength training sessions.


4. Use science to train

The most critical aspect of gaining muscle for hardgainers is using science to develop a routine. There are too many genetically gifted people out there giving advice that just won’t work for hardgainers. It’s best to use peer-reviewed science to achieve maximum success.

You want to focus on muscle hypertrophy versus strength if gaining size is your goal.

It is important to maximize the hypertrophic response by training to muscle failure. This means going to failure will illicit more muscle growth. A good hypertrophy-based routine will employ between 3 to 5 working sets with the repetitions between 8 and 12 reps with 60 to 90 seconds rest between sets. You should focus on the concentric phase (contraction) between 1 to 3 seconds and the lowering or eccentric phase lasting between 2 and 4 seconds. (6)

The push/pull/legs split routine uses this approach and provides enough rest between workouts to provide adequate recovery time to maximize growth.

Make sure you are focusing on progression workout to workout. Aim to either increase the weight or the repetitions every week. If you are eating in a surplus with enough recovery between workouts, this should be easy to do especially for beginning lifters.

Every four weeks, take a deload week. This deload week is a week of lifting lighter weights and is a great reset to prevent stagnation.

If you like working out at home, here is a free scientifically validated workout program. This 8-week program uses bodyweight exercises and achieved an average of about 3 lbs. of lean body mass gained in just 8 weeks.


5. Stay motivated and focus on small wins

Finally, you want to stay motivated and focus on weekly goals. Having short-term realistic goals will motivate you to continue with a plan. This is where results happen.

Make sure you are tracking your calories and reaching your target total calories and protein every day. Every week weigh yourself and update your body measurements. This will provide you with feedback. This feedback will ensure you are staying on track with your goals and making progress.

Tracking your nutrition and workouts is important. There is a significantly higher chance of success when tracking your progress.

Remember that building muscle is a slow process. Building muscle takes time, so be patient and stay motivated. It’s not easy to build muscle as a skinny guy who has never had results in the gym before. If you are consistent, however, your hard work will pay off over time.


Conclusion

Skinny guys have the odds stacked against them. Many people have advice for building muscle, but it can be difficult to find advice that is tailored for skinny guys. Focus on your nutrition foremost especially getting enough calories per day. Train to failure using a hypertrophy based program. If you are not getting results after a month, it is time to increase your total calories by an additional 500 per day. Lift 3 times per week and get 8 hours of sleep per night.

Finally, stay motivated and focus on short-term goals.

Sources:

1. Jun S, Cowan AE, Dwyer JT, Campbell WW, Thalacker-Mercer AE, Gahche JJ, Bailey RL. Dietary Protein Intake Is Positively Associated with Appendicular Lean Mass and Handgrip Strength among Middle-Aged US Adults. J Nutr. 2021 Dec 3;151(12):3755-3763. doi: 10.1093/jn/nxab288. PMID: 34494110.

2. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.

3. Dattilo M, Antunes HK, Medeiros A, Mônico Neto M, Souza HS, Tufik S, de Mello MT. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011 Aug;77(2):220-2. doi: 10.1016/j.mehy.2011.04.017. Epub 2011 May 7. PMID: 21550729.

4. Dáttilo M, Antunes HKM, Galbes NMN, Mônico-Neto M, DE Sá Souza H, Dos Santos Quaresma MVL, Lee KS, Ugrinowitsch C, Tufik S, DE Mello MT. Effects of Sleep Deprivation on Acute Skeletal Muscle Recovery after Exercise. Med Sci Sports Exerc. 2020 Feb;52(2):507-514. doi: 10.1249/MSS.0000000000002137. PMID: 31469710.

5. Stewart RD, Duhamel TA, Rich S, Tupling AR, Green HJ. Effects of consecutive days of exercise and recovery on muscle mechanical function. Med Sci Sports Exerc. 2008 Feb;40(2):316-25. doi: 10.1249/mss.0b013e31815adf02. PMID: 18202569.

6. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.

The Push/Pull/Legs Split Routine for Maximal Gains

The push/pull/legs split is unquestionably the most efficient workout split available since all of the muscle groups that are involved in it are trained simultaneously. By utilizing movements that target complimentary muscles, you can maximize your workout while reducing the time you are in the gym.

It is important to keep in mind that training experience and goals play an important role in designing a workout routine. The push/pull/legs split isn’t the ideal workout for an absolute beginner. It is a good routine for an individual with some lifting experience. If you are an absolute beginner in good health, the best starting routine would be Starting Strength or a similar full-body workout. This type of program will maximize your beginner gains and build a solid starting foundation.

What is the push/pull/legs split routine?

This routine divides the body into three workout days. During these three days, you will focus on a type of movement: pushing movements, pulling movements, and a leg focused day. The workout will start with movements that target the largest muscles then proceed to focus on smaller muscles as the workout progresses. For example, the bench press works the chest directly and the shoulders and triceps indirectly. This is the first exercise performed during push day followed by shoulder work such as the shoulder press and finishing out with tricep work. In most routines, you’ll focus on all the targeted muscles, fatiguing the biggest first and then concentrating on the smaller muscles as you near completion.

The first day in the split is the push day.

The push day will focus on pushing movements that will primarily target the chest, shoulders, and tricep muscles.

The second day in the split is the pull day.

The pull day will target your back and biceps with pulling movements. This is also a good day to focus on your forearms because the back and biceps exercises work them indirectly.

The third day in the split is the legs day.

This day is a specific day dedicated to training the legs. This is a fantastic time to do some core and abdominal training to ensure you are targeting all muscle groups with this split.

Why Use a Push/Pull/Legs Split?

This split targets all the muscle groups while providing adequate rest time. The workouts are progressive and ensure you completely fatigue the muscle groups by focusing on specific movements.

The split also ensures you can adequately resistance train the entire body in just 3 days per week. This is perfect for someone who is busy and can’t dedicate 4 or 5 days per week to weight lifting.

Exercise adherence is the most important aspect of any training routine. If you are not quite a beginner but not quite advanced, this routine should help you stick to a routine since it is much easier to make it to the gym 3 times per week versus 5 times.

Push/Pull/Legs Split Routine for Hypertrophy

Hypertrophy is the breaking down of muscle fibers by mechanical damage to increase their size. Hypertrophy is best achieved with 10-12 reps with a 3 second concentric (up) and eccentric (down) movement. The rest periods between sets is between 60 and 90 seconds.

Push Day – Hypertrophy

  • Flat Barbell Bench Press 3 sets of 10-12
  • Incline Dumbbell Bench Press 3 sets of 10-12
  • Dumbbell Shoulder Press 3 sets of 10-12
  • Lateral Dumbbell Raises 3 sets of 12-15
  • Cable Tricep Pushdown 3 sets of 10-12

Pull Day – Hypertrophy

  • Cable Lateral Pulls 3 sets of 10-12 (or pullups)
  • Bent over Rows 3 sets of 10-12
  • Back Extensions 3 sets of 10-12
  • Dumbbell Curls 3 sets of 10-12
  • Hammer Curls 3 sets of 10-12
  • Forearm work (Wrist curls pronated and supinated)

Leg Day – Hypertrophy

  • Barbell Squats 3 sets of 10-12
  • Calf Raises 3 sets of 12-15
  • Dumbbell Lunges 3 sets of 10-12
  • Leg Extensions 3 sets of 10-12
  • Leg Curls 3 sets of 10-12
  • Ab work

Push/Pull/Legs Split Routine for Strength

Strength focused routines have a focus on less repetitions and more weight with more rest between sets to maximize the amount of weight lifted. The repetition range for strength is between 5 to 8 reps with about 4 to 5 sets. There are many variations on this ranging from 3×3 powerlifting style to the typical 5×5 strength routine. The general consensus on rest periods focusing on strength are typically around 1 minute 30 seconds and 2 minutes between sets. This allows the muscle time to restore glycogen and prepare to move heavier loads.

Push Day – Strength

  • Flat Barbell Bench Press 5 sets of 5
  • Incline Dumbbell Bench Press 5 sets of 5
  • Dumbbell Shoulder Press 5 sets of 6-8
  • Lateral Dumbbell Raises 5 sets of 6-8
  • Cable Tricep Pushdown 5 sets of 6-8

Pull Day – Hypertrophy

  • Cable Lateral Pulls 5 sets of 5 (or weighted pullups)
  • Bent over Rows 5 sets of 5
  • Back Extensions 5 sets of 6-8
  • Dumbbell Curls 5 sets of 6-8
  • Hammer Curls 5 sets of 6-8
  • Forearm work (Wrist curls pronated and supinated)

Leg Day – Hypertrophy

  • Barbell Squats 5 sets of 5
  • Calf Raises 5 sets of 6-8
  • Dumbbell Lunges 5 sets of 6-8
  • Leg Extensions 5 sets of 6-8
  • Leg Curls 5 sets of 6-8
  • Ab work

Conclusion

And there you have it – the push/pull/leg workout split. This isn’t a one-size fits all approach especially with the rep and set ranges. These are general guidelines that you can use to start a push/pull/legs workout split. Unless you are specifically training for strength, I highly recommend you follow the hypertrophy split routine. This one will help to build muscle. If you think you aren’t getting enough protein in your diet, check out this article on the benefits of whey protein.

The exercises can be switched out for similar exercises especially if you are unable to do the movements. A good example of this is some people cannot do squats so the leg press would be a great substitution. The key to any program is to create a program that you will stick to. This is one of the domains that shooting for the stars and failing isn’t always the best solution. When it comes to physical training, making a routine that you will stick to daily is the best way to achieve success. It’s all about exercise adherence.

100 Evidence-Based Ways to Lose Weight without Exercise

Exercise isn’t required to lose weight. All that is required to lose weight is an energy deficit. Good dietary and lifestyle choices are essential to losing weight. With the use of appropriate habits, weight reduction can be achieved without effort.

Your body burns a certain amount of calories per day depending upon your activity level, current body weight, genetics, and individual factors. The total daily energy expenditure (TDEE) is this number of calories used per day after exercise is accounted for. The target for weight loss is approximately 500 calories per day less than TDEE. This will lead to 1 pound (3,500 calories) of weight loss per week.

The most important thing for weight loss is your diet, not exercise. It is much easier to not eat 500 calories than to exercise for 500 calories. Would you rather skip dessert or run 5 miles?

It’s all about calories in versus calories out. (1)

With that in mind, I will share 100 evidence-based ways to lose weight without exercise by increasing your daily calorie deficit. If you are serious about weight loss, you should check out our free effortless 30-day weight loss challenge.

Evidence-Based Proven Ways to Lose Weight without Exercise

1. Drink more water –

This is one of the simplest and most effective ways to lose weight. It removes all doubt about whether you are truly hungry or actually thirsty. Studies have shown time and time again that increased water consumption causes reduction in fat.

Drinking 500 ml (16.9 oz) of water increased metabolic rate by 30% in a study of 14 people (7 men and 7 women).The effect was apparent within 10 minutes and lasted approximately 35 minutes, resulting in a thermogenic response of around 24 calories. The boost in metabolism occurs as the ingested water is heated from 71.6F to 98.6F. (2)

2. Eat more protein –

Eat more protein at every meal. Protein increases metabolism and helps you lose weight. It can also help prevent muscle loss while losing weight. A study found that protein increases the metabolic rate more than carbs and fat. (3)

Protein requires more energy to be broken down in your body than carbohydrates or fats, which can result in a boost to your metabolism. Protein takes the most energy to digest, and as such it causes the greatest increase in one’s metabolic rate.

Your metabolism increases by approximately 4% for every 100 calories of protein consumed in a day.

3. Increase fiber intake –

Psyllium husk is a great, inexpensive source of fiber. It increases fullness and decreases hunger. (4)

Increasing soluble fiber in your diet improves body fat, fasting glucose, and fasting insulin in overweight adults. (5)

Soluble fiber soaks up water and becomes thicker and gel-like.  As a result, it slows down digestion, increases fullness, and decreases hunger. A reduction in appetite translates to a lesser calorie intake per day.

4. Eat less or avoid sugar –

Avoid sugar or limit your sugar intake to under 50 grams per day. Sugar is the main culprit for weight gain, not fat.

One of the easiest and most effective ways to include this in your daily routine is to stop drinking sugared drinks like Cola. Calorie sweetened beverages are notorious for weight gain. (6)

Added sugar was

5. Get enough sleep –

Sleep deprivation can cause weight gain. Lack of sleep increases hunger and appetite. Sleep deprivation has been associated with a slew of unpleasant consequences, including increased hunger, food cravings, and eating larger serving sizes. (7)

The body’s rhythms are based on the 24-hour day. This is known as our circadian rhythms. This is the wake and sleep cycles that regulates our body’s biological processes and is known as our molecular clock.

As darkness sets in, the body’s biological clock instructs the cells to slow down and prepare for a restorative night of sleep. This is a result of melatonin release. During sleep, our body goes through numerous vital processes that are necessary for us to function at our best.

6. Start a food log –

A food diary might be a fantastic method to discover how we eat. We generally underestimate or overestimate how many calories we eat per day. (8)

By starting a food log, we can become aware of our eating habits. This awareness might result in improved food choices.

7. Calculate daily calorie needs –

In this articles intro, I highlighted the importance of calories in versus calories out when trying to lose weight. That is the most important consideration.

The best way to actualize weight loss is to find out how many calories you burn per day.

Here’s a free TDEE calculator I use.

TDEE Calculator: Learn Your Total Daily Energy Expenditure

8. Make a calorie goal plan –

If you followed step 6 and step 7 above, you know about how many calories you eat per day and how many calories you burn per day.

The next step is to figure out a calorie goal plan.

If you want to lose a pound per week, then you will need to reduce calories by 500 per day.

9. Weigh yourself weekly –

This is an important step.

Weigh yourself at the same time and on the same scale. This is important since our body weight can fluctuate drastically throughout the day.

I advise weighing yourself on the same day each week. I usually weigh myself on Sunday to prepare myself for the upcoming week. This reinforces my habits if my weekly goal was met. If the goal was not met, I have the opportunity to reevaluate my current plan.

10. Increase healthy fat intake –

Fat has been demonized in the past but is starting to be more understood as an important macronutrient. Dietary fatty acids function as a signaling molecule with a wide range of impact on physiological processes. One of those signaling molecules is leptin which plays a role in hunger.

Fat is known to decrease hunger and reduces blood sugar rebounds which cause cravings later in the day.

Not all fats are created equal though. Trans-fats are horrible for your health and can lead to weight gain. Eating high-fat and high-carb meals increases weight gain.

Increasing healthy fats in your diet can lead to an increase in fat oxidation or the bodies ability to burn fat. (9)

11. Decrease carbohydrate intake –

Carbohydrates are known to rev up insulin secretion. This spike in insulin leads to hunger and cravings which often results in increased caloric intake.

Even though it’s not the only macronutrient, carbohydrates have been villainized. This is due to its role in insulin secretion which can lead to increased hunger.

Also, it has been shown that high-carb meals can increase weight gain over time.

According to some research, a low carbohydrate diet may be more effective for weight reduction than exercise. (10)

12. Practice mindful eating –

Put your attention on how you feel when you eat, chew more, and savor your meal. This will aid in digestion and slow down eating. Taking longer with each bite allows leptin and hunger hormones to react. It takes the body about 20 minutes before satiety or fullness is realized. By increasing time chewing and eating, overeating is reduced. (11)

In addition to avoiding overeating, mindful eating has been shown to significantly improve numerous other weight loss measures. People have noticed a reduction in food cravings, better portion control, lower body mass index, and reduce body weight. (12)

Mindful eating is an fantastic way to lose weight without exercise.

13. Don’t snack –

Snacking can be a significant contributor to eating excess calories. The typical snack food is generally high in sugar, highly processed, and very calorie dense.

Snacking at night is particularly harmful if you want to lose weight. (13)

14. Skip breakfast –

Intermittent fasting has received both positive and negative attention lately. There are passionate supporters on both sides of the debate, with some studies supporting both viewpoints. While there are probably tons of factors behind the lack of consensus, it boils down to do what’s best for you.

If skipping breakfast is easy for you and you enjoy the catecholamine energy boost you get from it, do it. It can provide an easy way to reduce your total daily caloric intake. (14)

If you need breakfast and feel awful when you skip it, eat breakfast.

15. Don’t skip breakfast –

If you read above, one of the tips is to skip breakfast. If this doesn’t sit well with you, my advice is to not skip breakfast. Studies support this method as well for weight loss.

I came across a research on meal timing for early vs. late eaters. It consisted of 42 nonsmoking homemakers using the Mediterranean diet on a 600 calorie deficit. One group ate the majority of their calories in the morning hours while the other group ate more in the evening hours. The researchers found that individuals who ate early in the day had better weight reduction than those that ate later in the day. (15)

16. Drink 16 oz water 30 minutes before meals –

For 8 weeks, 50 overweight girls were told to drink 500ml (16.9 oz) of water three times a day, half an hour before each meal for the purpose of weight reduction. The body mass index (BMI), as well as a body composition score, were used in the research to assess weight reduction. The subjects improved across all three parameters in 8 weeks, with no additional therapy beyond drinking water 30 minutes before each meal. (16)

Drinking water before meals can improve satiety and reduce calorie intake. This is a good strategy to implement before meals.

17. Eat eggs –

Eggs eaten for breakfast reduce the calories consumed later in the day.

A three-way crossover randomized study was conducted to evaluate the influence of different meal types at breakfast on eating throughout the day in 30 healthy men. They ate eggs with toast, cereal (cornflakes) with milk and toast, or a croissant and orange juice. At 30-minute intervals, pictures were used to assess subjective hunger, satiety, and fullness. The amount of food eaten was measured by weighted ad libitum (eating as much as you want) lunch and evening meals. The egg breakfast improved satiety, hunger, and desire to eat later in the day among participants. (17)

18. Eat more nuts –

Nuts are a wonderful source of nutrients, including protein, healthy fats, and fiber, all of which assist you to feel fuller for longer.

Nuts are energy-dense yet not linked to weight gain owing to their appetite suppressing effects. (18)

19. Reduce alcohol intake –

Alcohol contains a lot of empty calories and drinking large quantities over time can add pounds to your waistline.

Alcohol also tends to reduce your inhibitions which can lead to overeating and other unhealthy behaviors.

The occasional glass of wine or drinking in moderation is associated with minor weight gain and is much healthier than excessive alcohol consumption. (19)

20. Eat less at night –

Significant weight loss has been observed in subjects who ate their largest meal at breakfast and reduced calories as the day progressed. This makes sense since we generally need to utilize calories throughout the day and require them less in the evening. This also supports the study showing reduced eating at night helps circadian rhythms. (16)

21. Plan a cheat meal once per week –

Restricting your diet can lead to overindulging once the restrictions are lifted. A better option is to have a cheat meal once a week and schedule it. This will prevent you from overindulging in unhealthy foods.

This will also keep cravings at bay while allowing you to enjoy delicious food guilt-free. This will increase adherence to a healthier eating lifestyle.

22. Move around more –

Sedentary behavior is associated with weight gain and cardiometabolic risk. (17)

The best way to combat this is to move more throughout the day. If you realize you have been sitting for a while, get up and walk around. As crazy as it sounds, fidgeting-type behavior has been shown to have thermogenic and calorie burning effects. (18)

I am not suggesting you nervously fidget about but interrupting long periods on inactivity with movement can help increase weight loss and decrease cardiometabolic risk.

23. Gut health –

Obesity is caused by imbalances in the gut microbiota, which inhabit the intestines. (19)

Probiotics, prebiotics and resistant starch promote weight loss by improving gut health. The best options are foods that contain healthy bacteria for your gut health. Probiotic foods such as yogurt, pickled vegetables, sauerkraut, and kimchi are ideal for this.

Increasing fiber intake can also promote the growth of healthy bacteria. Resistant starch is simply fiber that resists digestion and continues to feed your gut microbiome with healthy bacteria. Psyllium husk is another beneficial supplemental fiber.

24. Try a standing desk –

If your job requires extended sitting, a standing desk may help reduce the negative effects of prolonged sitting. After all, prolonged sitting and sedentary behavior are directly related to weight gain and a range of negative health consequences. (20)

25. Go outside –

Exposure to natural light helps regulate circadian rhythms and supports weight loss.

Vitamin D is also essential for a healthy metabolism and adequate exposure to sunlight helps maintain proper vitamin d concentrations. (21)

After all, vitamin D deficiency was 41.6% in US adults. The highest rate was seen in African Americans at 82.1% and Hispanics at 69.2%. (22)

If you are unable to get outside more, consider supplementing with a vitamin D supplement containing calcium for increased absorption.

26. Drink tea –

Both green tea and black tea contain caffeine which has been shown to enhance fat burning in humans. (23)

Tea is known to have anti-inflammatory, anti-oxidant, and cardiovascular benefits in addition to other health functions. (24)

27. Drink coffee –

Tea is great but coffee really packs a punch with its caffeine content.

Caffeine is a well-known metabolism booster and fat burner. (25)

A few cups of coffee each day can help keep your burners on and your metabolism running like a well-oiled machine. Just make sure to add some healthy fats and protein and avoid sugar for best results.

28. Avoid diet sodas –

Studies have shown that by simply replacing diet sodas with water you can lose fat while reducing fasting insulin levels. (26)

29. Use a food tracker app –

This one may seem like a no-brainer but food tracking apps are extremely beneficial for weight loss. Keeping track of your calories, macros, and nutrient intake is important to not only lose weight but keep it off.

If you don’t know what you’re eating how can you make better choices? Tracking takes the guesswork out while helping you become more aware of your eating habits.

30. Don’t drink your calories –

If weight loss is your goal, you need to reduce the amount of calories you drink.

This includes alcohol, juices, energy drinks and soda. These items should be eliminated if possible or at least limited as much as possible.

If you want to lose weight without exercise, eliminate drinking calories.

31. Learn about nutrition –

There is no better way to become healthier than to learn how nutrition and food affects the body. As you become more aware of how food affects the body, it may become easier to eat healthier.

32. Understand the glycemic index –

The glycemic index (GI) is a system that ranks foods based on the impact they have on your blood sugar.

Lower glycemic foods have a minimal impact while high glycemic foods cause drastic spikes in the blood sugar.

Eating low glycemic foods is beneficial for weight loss as it helps maintain healthy blood sugar levels and avoid insulin spikes that lead to fat gain.

33. Try meal prepping on Sunday –

Making a plan is a great way to stay on track and easier than trying to make healthy choices when you’re hungry.

Preparing a meal plan for the entire week or even month takes a lot of stress out and makes sticking to your diet plan much easier.

34. Pack a lunch –

Eating out or picking up lunch during the work week can add hundreds of calories and carbohydrates to your daily intake.

Instead, bring a nutritious lunch that you cooked yourself. You may also save money by doing this.

35. Keep your fridge stocked with healthy options –

We have all been there. It’s getting late and you forgot to defrost some meat. You go to the refrigerator and discover that you have nothing to prepare. As a result, you order in.

By keeping healthy options readily available, you can avoid these types of situations and stay on track with your nutrition plan.

36. Eat out less –

It’s enjoyable to eat out, but it may be a quick path to weight gain. Restaurants tend to have meals that are very calorie dense. After all, this is what leads it to tasting so good. High carbohydrate and high fat meals are generally very tasty. Every once and a while is fine but eating out frequently can lead to weight gain.

37. Choose healthier options when eating out –

When you do go out and eat, there are ways you can minimize the damage. Most restaurants have a “healthy option” on their menu. This could be an alternative to eating calorie dense food.

38. Take half your food to-go –

If you are eating out, consider taking half of your meal to-go before you even start eating. This precludes the need to eat everything on your plate. This is especially beneficial to reduce caloric intake since some entrees contain upwards of 2,000 calories!

39. Avoid buffets –

Buffets are some of the worst places to eat while trying to lose weight. The food is laid out like a smorgasbord and it’s almost irresistible. The sheer variety and size of the portions is mindboggling and it may be too much for anyone to handle.

There is also the desire to “get your money’s worth”. This means eating as much food as possible which is definitely not good for your body composition.

40. Reduce screen time –

We are a society that is addicted to our screens. TV, computers, cell phones and other electronic devices have taken over our lives in many ways. We use them for entertainment and information gathering, but they may be affecting our health in a negative way.

Screens emit blue light which suppresses melatonin and disrupts your circadian rhythm. This can lead to poor sleep which leads to weight gain. If you are spending an excessive amount of time in front of a screen, the chances are high that you are sedentary as well. These two risk factors can lead to weight gain.

Try to limit screen time for better overall health.

41. Eat a healthy snack before eating out –

This can help you avoid eating too much appetizer food, which is known for having high amounts of carbohydrates, fat, and calories.

42. Control your portions –

Most people don’t realize how much they eat. But studies show that we tend to eat around 20% more than the recommended serving size.

Controlling the portion size is a great way to reduce total calories consumed. (27)

43. Try intermittent fasting –

Intermittent fasting means intermittent eating. You cycle your food intake into an 8 to 12 hour window. For example, you may only eat between the hours of 8am to 8pm.

This allows your body to fast in between these periods which boosts growth hormone secretion and fat burning.

44. Relax –

Cortisol is a stress hormone, and it plays a role in your ability to metabolize fat. It can also cause cravings for sugar and craving.

Too much cortisol can be bad for your health, so try to reduce stress as much as possible. This will allow you to have better control of your calories consumed.

45. Try Meditation –

This tip goes hand in hand with the above tip to relax more. Stress and obesity are linked. (28)

Meditation can be a great way to reduce stress and improve sleep quality.

There are many studies that show how positive effects meditation has on the body and mind. (29) (30)

46. Don’t eat and watch TV –

Distracted eating can lead to overeating. (31)

This is especially bad if you are trying to limit your caloric intake. A good way to combat this is mindful eating.

47. Eat at the same time –

Regular meal patterns can improve sleep, circadian rhythms, and decrease bodyweight. This is linked to a decrease in appetite as well as other benefits derived from improved sleep. (32)

48. Choose a parking spot at the end of the parking lot –

Walking burns calories. (33)

Why not do little things that promote walking more per day.

You not only burn more calories, but you also decrease the likelihood that someone will scratch or hit your automobile with their door.

Win, win.

49. Use smaller plates –

While the research is mixed, using smaller plates for normal weight individuals can lead to eating less. (34)

In theory, using smaller plates should reduce total calories consumed but there are many other variables at play. It doesn’t hurt to incorporate this technique in addition to others discussed in this article.

50. Use red plates –

The color red has been demonstrated to reduce snack food and cola intake. (35)

The findings suggest that red acts as a subtle stop signal that works outside of focused attention, lowering inadvertent food and beverage intake.

51. Don’t keep unhealthy food in the house –

“I can resist anything except temptation.” – Oscar Wilde

Temptation is the enemy of weight loss.

Don’t keep unhealthy food in your house if you want to lose weight. Out of sight, out of mind.

52. Be wary of diet food –

Aspartame and sucralose are zero-calorie sweeteners that are commonly found in sugar-free foods.

Unfortunately, these can lead to weight gain and other negative health consequences. (36)

53. Keep your house cooler –

A colder environment can lead to a higher metabolism. (37)

The body’s response to cold burns through glycogen stores. This also occurs during exercise. Exercising in cold climates could also increase calories burned compared to more temperate environments.

54. Make small behavior habits –

Adherence is the name of the game to lose weight without exercise. Making minor adjustments to your present routine might help you achieve your goal.

But don’t worry about making major life changes to achieve weight loss. Big changes often fail and you’ll likely rebound at some point. Begin with a few simple changes and increase them little by little. This can have a significant impact on your habits over time without you even realizing it.

55. Create healthy habits and track them –

One of the biggest reasons why people don’t achieve their desired results is that they lack a plan.

Tracking healthy habits can provide insight as to why some behaviors work and others don’t.

Start monitoring your habits, weight, and overall success now so you may achieve your long-term goals.

56. Consider talking to a licensed nutritionist –

Behavioral counseling has been shown to have positive outcomes in regard to cardiovascular health as well as achieving health related goals. (38)

Whether you choose to meet with a nutritionist, coach, or activity specialist, consider talking to someone who can help motivate you.

57. Cook your own meals –

The more control you have over your food, the better. There are a plethora of restaurants nowadays that serve high-calorie meals with large portions.

It’s critical to know what you’re eating and how many calories it contains.

You may save money by cooking at home and also have peace of mind knowing that you’re eating healthier.

58. Keep your healthier foods in sight on the shelves –

If you keep your healthy foods in plain sight, you won’t reach for something less healthy like ice cream or chips.

There’s also a growing body of research suggesting that a “health halo” effect may occur with healthy foods, meaning the more healthier food you eat, the more healthier food you will eat in the future.

59. Eat more veggies –

Veggies are typically higher in fiber and have a low-glycemic index. This means they can result in fullness faster without a rebound hunger later in the day.

60. Eat more salmon –

A diet rich in fish can have positive effects on cardiac health as well as lower levels of inflammation. (39)

In addition to the health benefits, people with higher fish intakes generally have lower levels of body fat. This is especially true in populations that eat fish as their primary staple.

To reap the health benefits, it is currently advised that you eat fish twice a week.

61. Eat more beans –

If you have made it this far in the article, you are aware of the benefits of fiber on weight control, hunger, and insulin sensitivity.

Beans are high in fiber and protein, which makes them excellent for satiation.

Legumes or beans are typically high in fat fighting compounds called saponins, which aid the body with reducing inflammation. (40)

62. Eat less bread –

Bread is one of the most popular sources of carbs.

However, it can also promote weight gain in some individuals when consumed excessively.

Bread can be very high in calories considering the small portion size.

For example, one slice of bread is about 80-110 calories.

If you have bread at every meal, that can add up to around 400-500 calories.

63. Eat spicy food like chilis –

A growing body of evidence is finding that adding chili peppers to meals can positively impact weight loss, insulin resistance, and markers of inflammation. (41)

Capsaicin is the active compound in chilis that provides many of these benefits.

You can add it to your food during cooking or take a supplement containing the compound.

Research suggests that capsaicin could be a long-term aid for weight control. (42)

Capsaicin along with caffeine has been shown to be especially synergistic. A bioactive supplement containing caffeine along with capsaicin and catechins increased 4 hour thermogenesis by 90kJ more than placebo after eight weeks. After a hypocaloric diet, these bioactive components may aid in weight loss maintenance. (43)

64. Eat more avocados –

Avocados are one of the best sources of healthy fats that can reduce inflammation, help manage blood sugar, and promote heart health. (44) (45)

Avocados are also nutritious and satiating, so you’ll feel fuller longer.

Remember, they’re calorie-dense, so eat and enjoy them, but keep an eye on the calories.

65. No food near your workplace –

If you bring food to work and eat at your desk, that will increase the chance that you’ll mindlessly munch and not be aware of how many calories you consume.

To avoid this, keep no food near your workplace.

66. Try a dopamine detox –

The biological mechanisms of dopamine detox are helpful for monitoring and assessing our current behaviors, as well as identifying new approaches to improve them.

The premise is to reduce negative triggers that lead to bad habits. This is especially beneficial for binge eating or eat unhealthy foods.

I cover dopamine detox more thoroughly here.

67. Eat more cinnamon –

Studies show cinnamon can be helpful reducing blood sugar spikes. This is especially beneficial for people with type 2 diabetes. (46)

It also indicated a reduction in waist circumference and other metabolic factors. (47)

68. Consider a vitamin D supplement –

Not everyone can go outside or be in the sun enough to get their needed vitamin D.

Therefore, you can take supplements or talk to your doctor about getting a vitamin D injection, if appropriate.

If you are at-risk for melanoma, you should avoid the sun or only get out in the sun for brief periods of time. Consult your doctor with any concerns regarding this serious subject.

69. Blue light blocking –

Blue light is present in screens especially our cell phones.

Exposure to blue light reduces melatonin. (48)

Melatonin is necessary for sleep health and a deficiency can lead to obesity.

Blue light blocking devices have shown positive benefits for reducing the negative effects of blue light. (49)

There might even be a blue light blocking setting on your phone that is worth checking out.

70. Eat enough calories –

Undereating can lead to overconsumption of calories later in the day.

Very low calorie diets also lead to a reduction in metabolism that can undermine weight loss goals. (50)

It is advised to figure out your total daily energy expenditure (TDEE) can eat 500 calories less.

Here is a calculator to figure yours out.

71. Take pride in cooking –

Preparing your own meals is one of the most powerful factors to weight management. If you like to cook nutritious foods, you’ll enjoy preparing them as a pleasant side benefit to your health-conscious goals.

72. Start gardening/yardwork –

Gardening or yardwork can be a great tool to control obesity. (51)

This is a fantastic way to enjoy the benefits of both the activity and being outside.

73. Try dancing –

Dancing can be just as beneficial at reducing weight as jogging or other similar activities. Middle-aged women who were overweight lost about the same amount of weight by performing low-impact dancing as they did jogging. (52)

74. Avoid packaged food –

Packaged foods are convenient but generally very calorie dense as well as unhealthy. Reduce these if you want to lose weight without exercise.

75. Avoid processed food –

Processed foods are often full of additives, sugar, and unhealthy oils. Processed food is also cheaper than healthier options. These factors lead obesity. If you can, avoid processed food in favor for fresher options.

76. Eat grapes or try resveratrol –

Resveratrol intake significantly reduced weight, and fat mass while also increasing lean mass. (53)

Grapes contain resveratrol as well as red wine.

While resveratrol may not have as many benefits as once believed, it has shown to provide some health benefits especially in regard to heart health. (54)

The Mayo Clinic does a good job summarizing the benefits of red wine and resveratrol here.

77. Eat enough dairy –

Calcium promotes fat loss especially in obese individuals in a calorie deficit. This effect was seen greatest in dairy products. (55)

Be careful with dairy and total calorie intake. Around 800mg of calcium through dairy is probably a good target to aim for. (56)

78. Try a calcium plus vitamin d supplement –

Since not everyone can eat dairy, a calcium supplement may provide the necessary calcium to aid in weight loss. It is best to take calcium with a vitamin D supplement to increase absorption. (57)

79. Complete darkness at bedtime –

Light exposure at night can reduce melatonin levels. (58)

If you have read the above tips on melatonin, you understand how important this hormone is for weight management and overall health.

A simple way to achieve complete darkness is through blackout curtains.

80. Traveling a short distance? Walk or bike –

Are you traveling less than a 1/2 mile? Why not increase your energy expenditure for the day and walk?

This is an easy way to burn more calories while being mindful of the environment.

Biking is another option to burn calories and reduce the burden on the environment produced by cars and trucks.

81. Play more –

Look for reasons to move around. Play with your kids or nieces and nephews. Walk your dog or a neighbors dog.

Once you start looking for opportunities to move your body, you will find more and more. This is an easy way to increase your energy while burning more calories every day.

82. Try yoga or daily stretching –

Yoga can be a great option for weight loss as well as overall health. (59)

Yoga can help to reduce cortisol levels through daily stress. A reduction in cortisol has positive health benefits that can help improve weight loss as well as reduce stress.

83. Keep busy –

Idle time to lead to bored snacking.

Keeping busy can also increase daily energy expenditure without the need for an exercise routine.

84. Walk around the house while talking on the phone –

If you talk quite a bit, an easy way to increase your daily steps is to walk around the house while on the phone. This is an easy method to reduce sedentary sitting while not even noticing the extra walking.

85. Try lemon in your water or tea –

Lemon can reduce blood sugar peak by 30% and delay it by more than 30 minutes. (60)

This is an easy way to limit the glycemic impact of foods.

Lemon polyphenols have been shown to increase fat oxidation and reduce body fat as well. (61)

86. Drink colder water –

At the beginning of this article, I highlighted the impact water has on metabolism. Part of the impact has to do with the requirement of water to be heated to body temperature.

Drinking colder water increases the energy required to do that.

87. Do body-weight squats or wall pushes randomly –

This may seem like exercise but its an easy way to break the habit of prolonged sitting. If you notice you have been sitting for a while, stand up and do 10 air squats or 10 wall pushes. It isn’t a workout but it will get your blood pumping and decreases harmful sitting time.

88. Switch out canola for extra virgin olive oil –

Canola oil has been shown to stimulate weight gain and obesity, while extra virgin olive oil reduces inflammation.

Extra virgin olive oil also improves insulin resistance which can have positive effects on body composition.

89. Keep a water bottle on you at all times –

One of the most beneficial activities you can do to maintain a healthy weight is drink more water. An easy way to do that is to carry a water bottle on you at all times. This increases water intake and reduces hunger since our body can mix the signals of hunger and thirst.

90. Eat more ginger –

Ginger could influence obesity through several pathways, including enhancing thermogenesis, reducing lipogenesis, suppressing lip absorption, and regulating hunger. (62)

Ginger water has been demonstrated to reduce body weight and improve energy expenditure as well. (63)

I am not advising anyone to drink ginger water but including ginger in your cooking could be an easy way to improve your health outcomes while practicing those new healthy cooking skills.

91. Grapefruit –

While the science isn’t completely in on the efficacy of grapefruit for weight loss, some studies suggest it is effective in curbing appetite and improving insulin resistance. (64)

92. Try a meal replacement shake –

Meal replacement shakes can provide an easier healthier alternative to eating on the go.

They typically have a high protein content and fiber to keep you full. I would check the labels though since some have high sugar content that can cause rebound hunger later in the day.

93. Don’t eat after 8pm –

Eating later in the evening can cause obesity due to effects from circadian rhythm disruptions. (65)

You don’t want to have calories late at night since it is close to melatonin production. These disruptions can lead to weight gain. (66)

94. Eat less carbs at night –

To add to the above tip, you especially want to avoid carbohydrates later in the evening.

Carbohydrates at night can stimulate hunger and extend the time between stopping your evening meal and morning calorie expenditure.

They are shown to disrupt sleeping patterns and circadian phases. (67)

95. Smile more –

Faking a smile can actually lead to being happier. (68)

Increased happiness can result in reduced stress hormones. Stress hormones such as cortisol lead to weight gain.

Fake it until you make it. 🙂

96. Volunteer –

If you have enough time at the end of the day, volunteer. This will not only increase your calories expended per day but it will help others. Helping others is a great way to improve your own mental wellbeing leading to an decrease in hormones that cause weight gain.

97. Mow your own yard –

This one isn’t fun. I dread mowing my own yard but by mowing your own yard you can save money and burn more calories.

Depending upon the size of your yard, you have the potential to burn a lot of calories. I use to pay someone to mow my own yard and it was much easier. However, I can honestly say that after I get done mowing, I feel pride in my yard and have a nice sweat going. If you are physically able, I would recommend mowing your own yard.

98. Stay away from fad diets –

Fad diets may sound like the best way to lose weight fast but they do not work in the long-term.

They are usually very calorie restricted and can lead to rebound weight gain once you inevitable fail the unrealistic diet.

99. Smart swaps –

An easy way to make healthier decisions is to swap out certain things you eat regularly for a healthier option.

This can be as simple as switching out that sugar filled coffee for an iced black coffee.

100. Check with your doctor –

Before you do anything that affects your health, check with a doctor.

If you can’t seem to lose weight despite your best efforts, there may be medical reasons behind it.

Conclusion

There you have it, 100 evidence-based ways to lose weight without exercise. It would be impossible to start all these at once but by picking a couple that resonate with you, you can start a healthier lifestyle today. I highly recommend taking a look at the first 15 tips in this article as a basis for your new healthier habits. I hope you enjoyed this article and ask you to share it with anyone that you think it can benefit.

Stay fit!

The Best Dopamine Detox Rules for Better Habits

Dopamine detoxing has been a popular topic especially amongst tech bros in Silicon Valley. It is quite possible that you have even heard your favorite famous person talking about it on Twitter. But dopamine detoxing is not a new thing by any means. In fact, the dopamine fast has been around for centuries. Since our society has moved on to widely addictive behaviors such as social media scrolling, it has picked up more attention as a productivity and mental health tool.

There are dopamine detox rules that you should follow in order to get the best results. First, you need to understand what dopamine is and what it does. Once you know the role of dopamine in the body, you need to understand how your behaviors affect dopamine. If you have undesirable behaviors, you may need to change your routine. You’ll need to establish dopamine detox guidelines after you’ve discovered your addictive behaviors. I will provide you with the most general and applicable rules that may help the majority of people.

The Best Dopamine Detox Rules

  • Avoid screens (phones, computers, TVs)
  • No junk food
  • No drugs to include cigarettes and alcohol (still take your doctor prescribed medications)
  • No thrill seeking or overly-stimulating behavior
  • No spending (shopping, gambling)
  • No masturbation (porn)

Let’s discuss the best dopamine detox rules and how to follow them!

What is dopamine?

Dopamine is a chemical messenger that is made from the amino acid tyrosine. It is used by the brain to control pleasure, motivation, learning, and sleep. Dopamine is also responsible for some of our behavioral responses.


What is a dopamine detox?

This trend first appeared in 2016 with the introduction of the 40 day dopamine fast and has picked up steam ever since. When we do something that dopamine deems pleasurable- like browsing our phones- it releases a surge of the chemical in our brains. This can be addictive and lead to dopamine overload. The premise behind this dopamine detox program was to reduce addictive behaviors and not necessarily dopamine itself. This is important since some people think the dopamine detox goal is to reduce total dopamine. We need dopamine.

A successful dopamine detox should curb addictive behaviors. This results from the way our body uses dopamine as a reinforcing tool for habits. This is classic operant conditioning. Habits that result in a positive outcome are reinforced while habits that lead to a negative outcome are avoided (reward vs. punishment).

Habits are formed when we receive a cue. This cue triggers an automatic routine or action. This routine is reinforced with a reward which solidifies this habit. There is a great book called the Power of Habit on this topic for the avid readers out there.

habit loop dopamine detox

When we receive the reward, a feel good chemical called dopamine is released in our brain. Every time this cycle is completed, we are hardwiring this behavior into our brain.

This is where a dopamine detox fast comes into play. By reducing negative behaviors via a fast, we are stopping the reinforcement of this chemical feedback loop. This can gives us tremendous health benefits especially if the habits we are performing are especially negative for our mental wellbeing.


What a dopamine detox diet isn’t.

  • Focusing on reducing the levels of dopamine
  • Avoiding all stimulating activities such as talking, socializing, or exercising.
  • Meditation 2.0
  • Band-Aid for future addictive behavior

A dopamine detox is not to reduce your overall levels of dopamine. This is a common misconception. We require a certain amount of dopamine to perform at our best, which is why it’s so important. For this reason, we should avoid completely stopping dopamine-inducing behavior such as interacting with other people or working out. These behaviors are not the behaviors we want to curb. Dopamine detoxing isn’t a new method of meditation either however it can be beneficial to mental health. Finally, it’s not a stopgap solution for future addictive behaviors. This can begin a new, negative feedback loop that has significant mental health ramifications.


What are the best dopamine detox rules?

One of the best dopamine detox rules is to avoid screens as much as possible. This includes phones, laptops, TVs, and any other electronic devices. The reason for this is that when we are exposed to screens, our dopamine levels surge. This can lead to dopamine overload and addiction. It’s important to break this habit and give our brains a break!

Another great dopamine detox rule is to avoid addictive behaviors. This includes things like eating junk food, smoking cigarettes, drinking alcohol, and using drugs. These activities can all lead to dopamine overload and addiction. It’s important to be mindful of our behavior and make healthy choices!

If an activity elicits a rush or is highly pleasurable, it may be worth adding on to your “Don’ts” list during your detox fasting periods. Use common sense here though. Not talking or avoiding exercise is probably not the smartest activities to eliminate since there are many studies showing the health benefits behind these activities.

Dopamine Detox for Social Media

Social media is an engineered dopamine machine. Software companies design these programs to spike dopamine over and over for increased user interaction. Getting your socialization through an app lead to antisocial behavior and undesirable social coping mechanisms. Social media dependence resembles substance dependence. (1)

Eliminating all social media use should definitely be on your detox list.

Dopamine Detox for Overeating

Mindfulness can reduce overeating and lead to healthier habits. (2)

Obesity is a contributing factor for most of the top causes of preventable deaths such as heart disease and diabetes. Eating gives us pleasure especially carbohydrates. This is because they release serotonin and dopamine in the brain. Serotonin makes us feel good while dopamine motivates us to continue seeking pleasure. This makes emotional eating a huge risk especially during times of sadness or feeling low. This is recipe for disaster.

I would cut out overeating period. This may not be feasible for some in the beginning but eliminating overeating as a detox rule should be on everyone’s list. You should also concentrate on getting rid of sugar while you’re detox fasting. Use this period to slowly shift your eating habits into healthier ones. If you are currently overweight, check out this 30 day weight loss challenge. It has 4 easy steps to start positive weight loss habit.

  1. Don’t eat to excess.
  2. Reduce sugar.
  3. Focus on eating healthier options.

Dopamine Detox for Shopping/Gambling/Spending money

Spending money can make us feel great. The moment we reward ourselves with that new item, dopamine kicks in. This is the same when a gambler wins a hand. He may lose the next 10 but he is trying to get that dopamine he received earlier. This can result in actions that are not rational such as betting money you don’t have.

Don’t shop, gamble, or spend any money during your fast.

Dopamine Detox for TV/Video Games/Internet

It’s critical to limit screen time. Screen usage especially at night time can affect circadian rhythms leading to a host of negative effects on the body and mind. (3)

TV and video games also can contribute to sedentary behavior which is unhealthy.

Eliminate all screens during the fasting period.

Dopamine Detox for Porn/Masturbation

Masturbation isn’t inherently bad. When it becomes compulsive or highly relied on, the problem arises. The goal is to use dopamine to reinforce positive behaviors and habits. Excessive masturbation can have detrimental effects on relationships and mental wellbeing.

Don’t masturbate or view porn during the fast.


What is the best dopamine detox schedule for me?

According to the author of The Definitive Guide to Dopamine Fasting, the best schedule is:

  • 1-4 hours at the end of the day (depending on work & family demands)
  • 1 weekend day (spend it outside on a Saturday or Sunday)
  • 1 weekend per quarter (go on a local trip)
  • 1 week per year (go on vacation!)

This recommendation seems pretty sound. The key is to reduce taxing the dopaminergic pathways with negative habit loops. If you are having trouble adhering to this schedule, reduce the requirements and slowly build up your dopamine restrictions. Just like exercise, the key is adherence to a program.


Is a dopamine detox right for me?

Unless you are a monk meditating for the majority of the day, it is possible for you to receive some benefits by modifying your daily routine with these detox rules. A dopamine detox fasting is an excellent approach to begin breaking the addiction cycle if you’re having trouble with negative behaviors. Remember, it’s not a quick-fix, but it may be a long-term solution to better mental health!


Dopamine Detox Rules Conclusion

Though dopamine fasting may seem difficult at first, it’s important to remember the benefits. By following these dopamine detox rules, we can improve our mental health and well-being!

Are you or have you ever done a dopamine detox? If so, what do you include in your detox? Let me know in the comments below.

Stay fit!

Five Ways to Get Fit without Leaving your Home

Today, with the hectic schedule most people have, exercising is often tacked on at the end of a long day. But what if you could exercise inside your own home with little effort? Here are five ways to increase your total calories burned without leaving your home!

Get in shape without leaving the house

There are many different exercises that can be done right in one’s home – and they don’t take much effort either!

Why should I get fit without leaving my home?

These five habits are great for anyone who wants a healthier body but isn’t interested in going to a gym or running miles on a treadmill. They involve little effort from the individual but have big impacts on one’s health and wellbeing.

Having these habits would definitely contribute towards being more fit without even realizing it! What makes these so special is that they require little physical exertion from the individual and can be done in the comfort of one’s own home.

These make it possible for those who want to be more fit but cannot afford a membership at a gym or find it difficult to motivate themselves to work out regularly.


Five Ways to Get Fit at Home

1) Walk around while talking on the phone or watching television

Did you know that it is actually possible to burn more calories by walking while talking on the phone or watching television? It might sound silly, but this way of working out can be made part of one’s daily routine.

The goal is to reduce sitting and laying as much as possible. Sedentary behavior is deadly. Epidemiological, physiological, and molecular evidence suggest that sitting too much contributes to obesity, more than 30 chronic illnesses and conditions, and high healthcare costs. (1)

2) Do simple yoga

Yoga does not have to be a demanding practice that only experts can complete. You may start with simple postures until you’re comfortable with them, and then build your routine up little by little. These poses are beneficial for people of all ages because they help keep muscles strong and flexible without causing any strain (which means less chance of injury). Yoga can burn calories as well as reduce stress, improve sleep quality, decrease fatigue, and improve well-being. (2)

Here is a simple yoga routine you can do at home.

That’s it!

Yoga requires little space and no special equipment. All that is needed is a yoga mat or even just some clean floor space to attempt these poses and feel the benefits of this activity on the body and mind!

3) Do simple body-weight exercises

Incorporate short bursts of activity each day, such as doing push-ups, tricep dips from a kitchen chair or wall squats while watching television. Throw in some crunches and planks and you’ve got yourself a short and simple workout! All that is needed to complete this routine is one’s own body weight.

Cardiorespiratory fitness may be improved in inactive persons through bodyweight training. (3)

4) Stretch before going to bed

It’s critical to stretch out all of your muscles after a long day of moving about at work or school. This will help you wake up feeling better than if you hadn’t stretched at all. Stretching may be fun, especially in the evening while listening to soothing music. If possible, relax in a pleasant room with the lights dimmed to help you unwind. This is a fantastic technique to get rid of your daily frustrations and prepare for restful sleep!

Stretching can help people with mobility issues who are unable to exercise because of their condition. (4)

5) Drink lots of water

This might sound obvious, but it is true that staying hydrated will help boost your energy, lower blood pressure, make you feel more active, and provide several health benefits. (5)

Studies demonstrate that drinking water enhances weight loss. This is one of the pillars of my 30-day weight loss challenge.

To keep track of how much water you consume, get a big bottle and fill it up every time you drink – making a mental note of how many big swallows it took to get to the bottle’s current level. Soon enough, this will become a habit, and you’ll be drinking more water than usual!


These activities don’t take very long at all, making them easy to work into busy schedules. Even just doing one of them for 30 minutes each day can help improve your health dramatically in just a few weeks!

1) Walk around while talking on the phone or watching television

2) Do simple yoga

3) Do simple exercises for your arms and legs

4) Stretch before going to bed

5) Drink lots of water

Exercise doesn’t have to be a difficult task that people dread doing at home. In fact, it may be quite pleasurable if done in the correct manner! These five methods may be used to integrate exercise into your daily routine from the comfort of your own home. Once they become habit, you might become one of those people who stays healthy without even trying. These pointers could help you wake up refreshed and ready for anything that comes during the day.


Conclusion:

The article discusses five very simple ways to integrate regular exercise into your daily life. The key here is to make them a habit, something you do automatically without having to think about it too much.

If you can develop this kind of automaticity in your lifestyle choices, then it will be much easier for you to maintain an active and healthy lifestyle in the long run!

Thanks for reading! I hope this article has helped you learn more about getting fit without leaving your home.

If you have any questions or feedback, please leave a comment below or follow me on Facebook.

Stay fit!

Shocking Benefits of Supplemental Boron

Boron benefits cannot go unstated. If you’re looking for a supplement with a range of health benefits, boron may be the perfect choice for you. Boron is a trace mineral that plays an important role in human health. It’s found in many foods, but most people don’t get enough boron from their diet alone. That’s why supplemental boron can be so beneficial. In this article, we will discuss the boron supplement benefits everyone should know about.

Some of the key boron supplement benefits include:

  • Improved joint health
  • Enhanced brain function
  • Stronger bones
  • Reduced inflammation
  • Increased free testosterone
  • Weight Loss

These are just a few of the many boron supplement benefits that have been discovered to date. More research is needed to determine all of the potential benefits of boron supplementation, but these are certainly some good reasons to consider adding supplemental boron to your diet.


Common boron benefits

Some of the benefits of boron include better bone health, reduced inflammation, and improved cognitive function. Boron can also help to regulate blood sugar levels and improve heart health.

Arthritis relief

One of the most well-known boron benefits is its ability to relieve arthritis pain. A study published in the Journal of Nutritional Science and Vitaminology found that boron supplementation was effective at reducing inflammation in people with arthritis. (1)

Bone health

Boron is essential for bone health. It helps to keep bones strong and healthy by promoting the absorption of calcium and magnesium. Boron also helps to reduce the risk of osteoporosis. (2)

Cognitive function

Boron has been shown to improve cognitive function in older adults. A study published in The American Journal of Clinical Nutrition found that boron supplementation improved mental performance and memory in participants aged 55 and older.

Blood sugar control

Boron can help to regulate blood sugar levels. A study published in The Journal of Nutrition found that boron supplementation improved insulin sensitivity and reduced the risk of type II diabetes.

Heart health

Boron can also help to improve heart health. In a study published in The Journal of Cardiovascular Nursing, boron supplementation was found to be useful in lowering bad cholesterol and increasing good cholesterol levels

Sex Hormones

Boron has been shown to increase free testosterone levels especially in healthy males. It has been demonstrated to raise free testosterone from 11.83pg/mL to 15.18pg/mL while decreasing estradiol. This increase occurred after only a week. (3)

Weight Loss

Boron intake may also help to prevent weight gain and obesity. Increasing the consumption of boron through diet may aid in lowering blood pressure and cholesterol levels, as well as improving lipid metabolism, obesity, and thyroid function. (4)

If weight loss interests you, check out this 30 day weight loss challenge.


How does supplemental boron work?

Boron works by helping the body to better absorb other minerals, including calcium and magnesium. It also helps to reduce inflammation and improve cognitive function. It’s biochemical processes in the human are not fully understood and beyond the scope of this article.


Who should take supplemental boron?

Anyone who wants to improve their overall health may benefit from taking supplemental boron. However, people with arthritis, bone health problems, or cognitive issues may particularly benefit from boron supplementation.


How do I take boron?

Most people only need a small amount of boron each day, so it’s best to take a supplemental boron product. The recommended dosage varies depending on your age and sex, but is generally between 0.25mg and three mg per day with an upper limit of 10 mg per day. (5)


What type gives the best boron benefits?

There is no one “best” type of boron. However, boron citrate is a good form of boron to look for in a supplement. Boron glycinate and boron aspartate are also good forms of boron. If you can get a chelated boron, it’s the way to go since it’s a more bioavailable form that helps absorption.


Does boron have side effects?

Although boron is a safe and beneficial supplement, it can cause some side effects in some people. The most common boron side effect is diarrhea. Other potential side effects include nausea, vomiting, and stomach cramps.

If you are allergic to carrageenan, you should avoid boron supplements. Carrageenan is a common additive in boron supplements and can cause allergic reactions in some people.


Are there any possible interactions with medications?

Yes, boron can interact with certain medications. If you are taking any medications, it’s best to speak with your doctor before adding boron to your diet.


Can you take boron everyday?

Yes, you can take boron every day. However, it’s best to speak with a healthcare professional before starting any new supplement regimen.


What is the best boron supplement?

There are many brands of boron supplements on the market. It’s important to do your research before choosing a supplement brand.

Lucky for you, I have done the research. Here are my top 3 boron supplements you can get on Amazon.

Nutricost Boron Capsules rank among the top boron supplements on Amazon. They are made with all-natural ingredients and feature a high dosage of boron per serving. If you’re searching for a high-quality boron supplement, I recommend Nutricost Boron Capsules. This brand is well-known for their quality.

Price: $15.95

Count: 240 capsules

Cost per serving: $0.07

Dose: 5mg per serving

3rd party tested

GMP Compliant, FDA registered facility

Made in the US

Best Naturals Tablets also rank high on Amazon for boron supplements. They are made with all-natural ingredients and boast a high dosage of boron per serving. If you’re looking for a cheaper alternative, I recommend Best Naturals Tablets.

  • Price:$13.99
  • Count: 240 tablets
  • Cost per serving: $0.06
  • Dose: 5mg per serving
  • 3rd party tested
  • GMP compliant, FDA registered facility
  • Made in the US

My personal choice for the best boron benefits

Swanson High-Performance Boron supplements are the best choice for boron supplementation. They feature a high dosage of boron per serving and are made with all-natural ingredients. This brand has a tri-boron complex from citrate, aspartate, and glycinate, so absorption should be much higher. If you’re looking for an affordable, quality boron supplement, I recommend Swanson High-Performance Boron supplements.

  • Price: $9.04
  • Count: 250 capsules
  • Cost per serving: $0.04
  • Dose: 3mg per serving
  • 3rd party tested
  • GMP compliant, FDA registered facility
  • Made in the US

Conclusion

Boron is a trace mineral that plays an important role in human health. It’s found in many foods, but most people don’t get enough boron from their diet alone. That’s why supplemental boron can be so beneficial. In this article, we have discussed the boron supplement benefits everyone should know about. Boron can help to improve bone health, reduce inflammation, and improve cognitive function. It can also help to regulate blood sugar levels and improve heart health. Anyone who wants to improve their overall health may benefit from taking a boron supplement. However, it’s best to speak with a healthcare professional before starting any new supplement regimen.

Thanks for reading! I hope this article has helped you learn more about the boron supplement benefits everyone should know about.

If you have any additional questions, you can follow me on Facebook or comment below. I will do my best to help you.

Stay fit!

How Long Does it Take to Get Abs?

The short answer is that it depends on your genetics, your current body fat, and the effort put forth.

You must get seriously lean to get visible abs. Your leanness is determined by the amount of fat you have or body-fat percent.

The key to getting shredded abs is a body-fat percent below 12% for males and 20% for females. The visibility of your abs increases as body fat decreases. So, your abs are much more noticeable at 10% body fat than at 15%.

Are you ready for abs?


Here are the four basic steps to get abs:

1. Reduce body fat

2. Build lean body mass

3. Strengthen your core

4. Be consistent


1. Reduce body fat

The most important step to get abs is reducing total body fat. This is accomplished by using more energy in a day than you consume. The tricky part is to eat enough calories to maintain a healthy metabolism while creating a calorie deficit.

The first step to reducing body fat is to reduce net calories per day.

Your net calories are the number of calories you eat minus the number of calories you burn per day.

Calories consumed – Calories burned = Net calories

If you want to lose fat, your net calories per day must be below zero. In other words, you must have a negative calorie balance to lose weight.

Running is a great way to increase the number of calories you burn per day. The best form of cardio training is high-intensity interval training (HIIT). This form of cardio has many studies to back its efficacy as a fat-burner. You will burn calories even after you complete your workout due to its long-lasting boost to metabolism.

The second thing is eating more protein.

I cover the benefits of a high protein diet enhancing weight loss here. If you want to know the science behind a high protein diet during a calorie deficit, I reference tons of studies so this is a must-read.

In a nutshell, protein is more difficult for the body to digest. This increases its energy requirements during digestion. This energy requirement during digestion is known as the thermogenic effect of food (TEF).

In a study conducted at the University of Milan, high-protein meals had a TEF of 62 calories for a 557 calorie meal. The high-carb meals averaged a TEF of only 21 calories while the high-fat diet didn’t fare much better with a TEF of 23 calories. (1)

High-protein diets have been shown to decrease hunger in the short-term, over 24 hours, and in the long run. (2)

This will make reducing calories and not over-eating much easier.

Since you will no doubt be in a calorie deficit during your quest for abs, higher protein intake is essential to maintain lean body mass. It is possible to lose a ratio of 25% muscle to total weight lost during calorie restriction! (3)

Luckily, this can be avoided with a high-protein diet. (4)


2. Build lean body mass

Higher lean body mass burns more calories even at rest. Your basal metabolic rate (BMR) is the number of calories your body burns at rest per day. It costs the body more energy or calories per day to maintain a body with more muscle. This means burning more calories while doing absolutely nothing.


This means you will need to perform some form of strength training.

I recommend using compound lifts such as bench press, squats, and deadlifts. These exercises recruit more muscle fibers than other exercises. Compound lifting spurs more muscle hypertrophy or growth while burning more calories.

If you need some lifting motivation, check this out.

It is possible to increase lean body mass by over 3 pounds (lbs.) and reduce fat weight by 4 lbs. in as little as ten weeks. The cherry on top is that the resting metabolic rate can increase by 7%. (5)

If you want abs, you need to start strength training today.


3. Strengthen your core

Everyone has abs. If you can’t see them, they are under a layer of fat. You will need to reduce that fat to show off those sexy abs. There is no point in having abs if they don’t serve a purpose though.

If you want abs, you want them strong and powerful. For this, you will need to include core training into your exercise routine.

Here is a simple routine you can perform at home in less than 15 minutes.


4. Be consistent

Success comes from persistence. If you want abs, you will need to put the work in. This doesn’t have to be hard though.

Exercise adherence or the ability to stick to a workout routine will the biggest determining factor in achieving your fitness goals.

In order to be consistent, you will need realistic goals. This means you will need to start with very easy objectives and increase them as your daily habits improve.

If your workout and nutrition plan requires minor changes to your current lifestyle, you are more likely to follow through with it long-term. Rome wasn’t built in a day and neither is a desirable physique.


The 6-pack Abs Success Formula
Resistance training + reduced caloric intake * consistency = 6-pack abs.

Resistance training increases BMR and helps reduce body fat.

Eating fewer calories than consumed will reduce body fat.

Add these two together and throw in the final ingredient – consistency and you will have those abs you so desire.


How long until I get abs?

If you want abs, a slower approach way be more successful.

Now that you realize the importance of consistency, you are probably wondering how long it will take to achieve your desired results.

Most trainers recommend reducing body fat by no more than 1 percent per week.

Rapid weight loss is a bad idea compared to slower sustained weight loss. In this study, subjects consumed either 500-750 calories less or 1,000-1500 calories less per day for a total of 15 weeks. The slow weight loss subjects lost an average of 12.1 lbs. While the rapid weight loss subject experienced an average of 11.44 lbs. Both groups lost about 12 lbs. but the slow weight loss group lost 1.1 lbs. of lean body mass while the fast weight loss group lost about 3.3 lbs.! This supports the idea that faster weight loss is not always better. (6)

It is important to note that this study had participants eating only 15% protein per day. If you read this article about supplemental whey protein, you will see that eating more protein can prevent lean body mass loss while dieting.

One percent per week may be too much for some individuals.

This study recommends athletes reduce body fat by 0.7% per week for optimum fat loss. It also shows that between 1-2 lbs. of weight loss per week is superior for exercise performance. (7)
Since you are on this blog searching for tips about developing abs, I will assume you are not an athlete and simply want to have stunning abs. In that case, I will use the average American male and female for my examples below.

Here is your average American I will use for the examples below.


Free abs spreadsheet

I created a spreadsheet for the calculations used below. You can download it here.

If you find this tool helpful, please share this post with friends and family.

Getting abs as a man

How much weight do I need to lose?

The average male in the United States stands at 5’9 and weighs 199.8 lbs.

Kevin wants to get washboard abs. He is your average 20-something American male.

We are going to figure out how long it will take him to get abs.

I will make this simple and use his fat-free mass as a method of keeping track of his lean body mass or muscle.

At 199.8 lbs. with 20% body fat, Kevin has about 160 lbs. of fat-free mass.

The next step is to calculate how much weight he must lose to reach 10% body fat while maintaining his muscle.

I played with the numbers a bit until I reached a goal of reaching 10% bodyfat while keeping my fat-free mass a couple lbs. less than it is right now.

Again, I can’t stress the importance of eating a high-protein diet during this journey. I recommend whey protein shakes before the gym, after the gym, and before bed. Here is a detailed review of my favorite whey protein brands.

Unless you are genetically gifted or have high testosterone, there is a chance you will lose muscle mass as you lean up. With this in mind, I have included a little muscle loss in these calculations.

Kevin must lose about 25 lbs. of weight while only losing 2.5 lbs. of muscle.

With a conservative weight loss target of 1.5 lbs. per week, it will take him just over 16 weeks. If he really pushes it and loses 2 lbs. per week, it will only take him a little over 12 weeks.

How much to eat per day

This depends on your activity level, how many calories you burn per day, and current weight.

Using the example above, to lose 2 lbs. per week, Kevin must eat 2,126 calories per day along with doing his full-body resistance training program 3 times per week.

Bottom line:

If you are an average male like Kevin, you will need to lose about 25 lbs.

It will take a normal male about 16 weeks to get abs with consistent calorie restriction and exercise.

This can vary depending upon your current body-fat percent and the way you store fat. This is genetic.


Getting abs as a female

The average woman in the US weighs 170.8 lbs.

Meet Jill. She is recently single, ready to mingle, and wants to get abs.

She weighs 170 lbs. at 30% body fat giving her 119 lbs. of fat-free mass

She must reduce her body fat to 20% while keeping her fat-free mass relatively the same.

I estimated a loss of 3 lbs. of fat-free mass (keeping 116 lbs. fat-free mass) during her journey to abs. Typically, females have a more difficult time gaining and preserving muscle due to hormone levels.

Jill must lose 25 lbs to reach 20% body fat.

How much to eat per day

If Jill wants to lose 2 lbs. per week, she must eat around 1,428 calories per day in conjunction with a full-body resistance training program 3 times per week.

This is definitely on the lower end and not recommended. If she eats 1,688 calories per day she can lose 1.5 lbs. per week without risking her metabolic rate. Realistic goals will help her stick to her calories.

Bottom line: It will take a typical American female just over 16 weeks to get abs. This estimate is based on losing 1.5 lbs. per week. It is possible to reach this goal in a little over 12 weeks losing 2 lbs. per week.


Your plan for abs

Figure out where you are

You must know your body-fat percent.

There are many ways to determine your current body fat with varying degrees of accuracy. The most accurate is hydrostatic (underwater) weighing with other methods decreasing in accuracy as user-error increases.

If you want to spend a little money and accurately find out your body-fat percent, I recommend getting a bod pod assessment. It is as accurate as hydrostatic weighing and much easier. It will cost between $45-$60.

There are cheaper methods you can use at home. The two most popular methods are calipers and a tape measure.

The caliper method is relatively accurate depending upon the person taking the measurements. This method determines body fat by collecting skin-fold measurements. The most important part of getting an accurate reading with calipers is repeatability. You must use the same technique every time or your results will be inaccurate.

Skinfold Calipers

Circumference-based measurements using a tape measure are the fastest way to estimate your body-fat percentage at home. Simply collect the needed measurements with a tape measure and plug them into the US Navy Body Fat formula.

Now that you know where you are, figure out where you need to be to reach your body fat goal. This free online target weight calculator can help.


Figure out where you need to be

Once you figure out your target weight, you will need to decide how many lbs. of weight you want to lose per week.

Make this achievable and very easy in the beginning. The easier your plan is, the more likely you will stick with it. Sticking to your program is the only way to succeed. You can increase the intensity of your weight loss program once you get those habits built.

Calculate your target daily calories based on desired weekly weight loss. Remember, it costs 3,500 calories per pound of fat.

A simple way to determine how many calories to cut daily is to take the weight you want to lose in lbs. per week (for example 2 lbs. = 7,000 calories) and divide this number by 7. This will give you the number of calories you should reduce daily.

The Plan for Abs Summary:

  • Determine current body-fat percent.
  • Find your goal weight and body-fat percent.
  • Pick your weekly weight loss goal.
  • Calculate your calories per day.
  • Lift weights 3x per week.
  • Be consistent.

That’s it!



What’s the takeaway?

Consistency is key. Remember to aim for 1.5 to 2 lbs. weight loss per week.

An average person will get abs in 16 weeks of consistent calorie restriction and exercise.

Eat more protein and drink more water. If you want faster results, add cardio.

Genetic factors can play a role in metabolism and how the body stores fat. Everyone is different. If you want an individually tailored plan and don’t want to figure it out on your own, I suggest hiring a personal trainer.

Bottom line, if you want your abs to show then you need to reduce your body fat.

Is Whey Protein Good for Weight Loss?

I have noticed several users on Reddit and Quora asking if whey protein is good for weight loss. About a year ago in grad school, I recall reading a couple of studies showing whey protein’s statistically significant benefits on weight loss. I remember skimming a few of the studies. At the time, I was conducting pilot studies on caffeine so this information was quickly sent to my brain’s recycle bin.

Good news though! After reviewing some literature, I have the answer.

Whey protein has many wonderful beneficial health effects and promotes weight loss. Whey protein plays a direct role in improving satiety and decreasing hunger. In addition to reducing appetite, protein digestion requires more energy (calories) for digestion than carbohydrates or fat. This energy cost causes the body to burn more calories at rest. The long-term effects of whey protein consumption during a strength training program increase skeletal muscle mass and strength more than strength training alone. An increase in muscle mass leads to an increase in basal metabolic rate or the rate of calories burned at rest. A higher basal metabolic rate increases weight loss even at rest. Whew! That was a mouthful. Here is a summary of the benefits.

Whey protein benefits weight loss by:

  • Increasing metabolism
  • Decreasing appetite
  • Increasing muscle mass
  • Increasing basal metabolic rate (calories burned at rest)
  • Increasing acute post-exercise recovery time

I will cover each of these benefits in depth along with providing research to back up these claims below. If I haven’t bored you to death by then, you will find my whey protein recommendations near the bottom of this post.


What exactly is whey protein?

Whey protein is derived from a mixture of proteins isolated from milk during cheese production. It is heavy in amino acids, especially leucine which is known for its effects on protein synthesis and muscle formation.

Fun Fact: It takes 720 pounds of raw liquid to make one 5 pound bag of whey!

If you want to learn about the entire process of how whey protein is made, check this out.

whey protein from yogurt

What makes whey protein better than other sources of protein?

Whey protein boosts high essential branched-chain amino acids including high leucine content. This stimulates protein synthesis increasing muscle growth as well as decreasing muscle breakdown during dieting. Whey protein stimulates muscle protein synthesis better than other proteins such as casein and soy. (1)

As you continue reading, you will see why this is important in weight loss.


Does whey protein increase metabolism?

The thermogenic effect of food (TEF) is the calories required to digest food. TEF is higher with protein-heavy meals (to include whey) than carbohydrates or fat-based. (2)
The increase in energy consumption and heat to break proteins down into useable amino acids is thermogenesis. Thermogenesis means “heat creation” and is important to weight loss.

High protein diets lead to improved body composition and increased metabolic profile. These body composition changes last after weight loss due to increased thermogenesis, energy inefficiency, and metabolic changes from a high protein diet. (2)

Metabolic or energy inefficiency is desired when trying to lose weight. Since energy inefficiency causes the body to expend more energy to utilize macronutrients such as protein, the more inefficient your metabolism is, the more it burns calories during digestion.


Can whey protein decrease appetite?

Whey protein decreases hunger. This decrease in hunger has been shown to occur in the short-term, over 24 hours, and in the long term when a high-protein diet is followed. (3)

The easiest way to increase protein consumption is supplementation. Whey protein is better than casein protein for increasing satiety and decreasing hunger. (4) (5)


Will whey protein can lead to increased muscle mass?

People lose more fat, increase strength, and increase skeletal muscle better with whey than without while performing a resistance training program. (6) (7)

The key to increasing muscle mass while using whey protein is to lift weights. This study showed that over a year only participants that lifted while taking whey increased muscle mass. (8)

The good news is that both younger (6) and older (8) people see these results with a combination of whey protein and resistance training.

An increase in muscle mass will cause the body to burn more calories at rest by increasing your basal metabolic rate (BMR). (9)

A higher BMR leads to easier weight loss.


Does dieting cause muscle loss?

Dieters can lose lean body mass (LBM) or muscle during caloric restriction equivalent to roughly 25% of the total weight lost. (10)

After reading the paragraphs above about BMR and muscle, it is apparent this is bad if you want to continue losing weight or more specifically fat. The silver lining is that supplemental whey protein can enhance fat-free mass when combined with exercise. (11)


Can whey protein decrease recovery time and perceived soreness?

In addition to supplementation enhancing total body anabolism, it improves acute recovery times in resistance training routines. (12) (13)

A lack of soreness and increase in recovery time means more time exercising and more time burning calories for weight loss. Recovery time is an undervalued variable when improving your health and losing weight. Simply put, more time working out equals more time losing weight.


Are there any other health benefits?

Whey protein is a cost-effective supplement that provides many essential amino acids that can enhance immune function and provide anti-oxidant support on top of the weight loss benefits. (14) .

Supplementing after strength training reduces inflammation and improves metabolic function compared to placebo. (15)

Age-related decline such as sarcopenia, reduced skin frailty, and decreased immune function can be reduced with supplementation. (16) (17)


Best whey protein dosage for weight loss

Hopefully, I have convinced you of the wonders of this weight loss supplement.

You have told all your friends about whey by sharing this post. 🙂

And now, you are probably wondering the best way to use it.

Three times per day is the answer.

How much protein should I consume daily?

The recommended daily allowance for protein is 0.8g protein per kg or 0.36g protein per lb of body weight. For a 180 lb person, this equals about 65g protein per day. The problem with only consuming 65g of protein during a diet is the inevitable muscle loss which leads to a reduction in metabolic rate. (10)

There exists a large body of scientific evidence to support protein intakes above the recommended dietary allowance (RDA) (0.8 g protein/kg/day) to promote the retention of skeletal muscle and loss of adipose tissue during dietary energy restriction. (18)

One study suggests athletes consume from 1.8g to 2.7g protein /kg of body weight while on a reduction of 500 calories per day during a weight loss or fat reduction cycle. (11)

However, daily protein recommendations to maintain muscle and increase fat loss during calorie restriction vary significantly from 1.2g /kg to 3.1g /kg. (19) (20) (21)

The question remains, “How much protein per day is ideal for weight loss while retaining muscle?”

This depends entirely on the severity of calorie restriction, amount and intensity of exercise, and individual metabolism.

For non-athletes and regular folks that just want to lose their love handles, the upper end of these recommendations may not be necessary. I would suggest 1.8g protein per kilogram or 0.8g protein per pound of body weight per day. This recommendation is on the low-end of the recommended intake during weight loss. However, it can be adjusted week by week as you fine-tune your fitness routine and nutrition.

Our total protein intake should look like this: weight (lbs.) * 0.8 = daily protein intake

For a 180lb person, this equals about 144g of protein.

This is an easily achieved goal with whey protein shakes.

How many protein shakes per day?

Free-living overweight adults experienced an improvement in fat distribution, insulin resistance, and other health markers by consuming three whey protein shakes (20g protein each) per day along with exercise training. (22)


When should I consume whey protein?

You should consume 20g of whey protein before exercise, after exercise, and before bed.

Pre-exercise whey dosing

There is an increase in muscle circumference, strength, and exercise volume in as little as 12 weeks when consuming whey protein prior to strength training. (23)

Consuming whey protein before cardiovascular exercise has shown to increase fat oxidation while decreasing the breakdown of protein or muscle especially in a fasted state. (24)

Post-exercise whey dosing

Muscle growth is increased and recovery is improved with supplemental whey post-exercise. (13)

Whey protein before bed

Athletes supplementing with whey protein before bed experienced improved recovery and reduced muscle soreness. (11) (25)


Is supplementing with whey protein safe?

I am not a doctor and this blog does not offer medical advice. Disclaimer.

However, based on research I have gathered, protein consumption above the recommended RDA is safe and effective for most people. For example, protein intake of 1.4g protein per kg body weight has been shown safe and effective for elderly subjects with metabolic impairments. (26)

It is important to note that chronic and excessive consumption can cause adverse effects on kidney and liver function. (27)

However, this safety concern is debated by researchers.

A meta-analysis of over 300,000 studies confirmed whey protein’s efficacy and safety profile. (28)

The key take-away is to supplement with whey intelligently and avoid excessive use. Even water is deadly in excess.

Side Effects

Most people do not experience side effects with whey protein. Some people especially with milk sensitivity can experience side effects with excessive doses. Side effects include (29)

  • increased bowel movements
  • acne
  • nausea
  • thirst
  • bloating
  • reduced appetite
  • tiredness
  • headache

Top 5 Whey Protein Products of 2022

I have been using whey protein daily just about my whole life and these are the products I use and recommend. These rankings may seem harsh but these are comparing my top 5 against each other.

Ranking my top 5 recommendations

I used four categories to determine the overall brand rankings. All metrics are weighted equally.

Value – This metric isn’t just the overall price of the product. Since these products vary in total servings and protein per serving, the price per serving and the price per 25g of protein were used to determine value.

Nutrition: This was calculated by the amount of protein relative to sugar, carbs, and fat.

Taste: This subjective ranking is based on my personal preference. There are many flavors but I only have experience with the chocolate varieties and this is how I graded this category.

Mixability: This is a semi-subjective ranking based on my belief in how easily the powders mix and dissolve into room temperature water. The same protein shaker cup was used for all products.


1. Amazing Muscle 100%

  • Size: 5 lbs
  • Cost: $44.99
  • Servings: 67
  • Cost per serving: $0.67
  • Total protein: 1675g
  • Cost per 25g protein: $0.67

Pros: Advanced formula with whey protein isolate as a primary ingredient along with ultra-filtered whey protein concentrate makes this whey protein #1 in mixability. It has 5.5g BCAAs along with 4g glutamine. This company boasts being a GMP-certified facility with purity and potency testing.

Cons: Contains 6g carbs. It doesn’t have the best macronutrient profile.

Bottom Line: Even though this whey protein product doesn’t have the best macronutrient profile, it leads the way in pricing, mixability, and has the second-best taste. I highly recommend it.


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2. Optimum Nutrition Gold Standard 100%

  • Size: 5 lbs
  • Cost: $59.99
  • Servings: 74
  • Cost per serving: $0.81
  • Total protein: 1776g
  • Cost per 25g protein: $0.84

Pros: Banned Substance tested. This gives competing athletes peace of mind. Comes in a wide range of flavors. The mixability of this product is above average. It has over 5.5g of BCAAs and over 4g of glutamine.

Cons: It’s not the cheapest but it’s not the most expensive either. It is the second most expensive per 25g of protein.

Bottom Line: This product ranks first in taste and second in nutritional profile. There are many flavors so the chances of finding one you like are high. Here is a safe bet if you haven’t purchased whey before.


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3. Nutricost

  • Size: 5 lbs
  • Cost: $67.95
  • Servings: 64
  • Cost per serving: $1.06
  • Total protein: 1920g
  • Cost per 25g protein: $0.88

Pros: This product contains the best macronutrient profile with 30g protein, 1g net carbs (1g fiber), and 1g fat. Made in a GMP compliant, FDA Registered facility. This product contains to most total protein.

Cons: Most expensive with a cost per serving of $1.06.

Bottom Line: If you have the money, this is the whey protein to buy. This product contains the best macronutrient profile and once you account for total protein in the price, it isn’t priced much more than the Optimum Nutrition Whey Protein.


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4. MusclePharm Combat 100%

  • Size: 5 lbs
  • Cost: $52.79
  • Servings: 67
  • Cost per serving: $0.79
  • Total protein: 1675g
  • Cost per 25g protein: $0.79

Pros: Banned-substance tested. Gluten-free with no artificial dyes. Great flavors.

Cons: This whey protein sits comfortable in the middle of the pack on all measured metrics.

Bottom Line: This product sits pretty much in the middle of all categories. This is another safe bet if you are unsure which protein to go with. If you see a flavor you like, I would try this product.


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5. Body Fortress

  • Size: 5 lbs
  • Cost: $40.79
  • Servings: 45
  • Cost per serving: $0.91
  • Total protein: 1350g
  • Cost per 25g protein: $0.76

Pros: Contains some carbs which is beneficial especially post-workout. This product contains 30g protein per scoop which ties for the most overall.

Cons: Second most expensive whey protein per serving with the least amount of total protein. This product contains the highest carb and sugar count. This can be beneficial post-workout but not ideal before bed.

Bottom Line: Even though it is the second most expensive protein per serving, it still ranks 2nd overall in value due to its higher protein content and lowest overall price. If you see a flavor you like, this product may surprise you. If you find a good deal on it, I wouldn’t pass it up.


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There you have it, my top whey recommendations.

Overall best whey protein:

Highest quality whey protein:

Best value whey protein:


How did I go about ranking these products?

I ranked each product on a scale from 1 to 5 with 5 being the highest. Total scores were calculated by adding the total points in each category.

Conclusion
The scientific literature confirms that whey protein is beneficial to short-term and long-term weight loss. The benefits received from supplementing with whey protein should not be ignored. I hope that you learned as much from reading this article as I did researching it. Please share this article with family and friends who could benefit from whey protein.

Do you have any other brand suggestions or personal experience with these brands?

Let me know in the comments below!

30-Day Low Effort Fat Loss Challenge

Not everyone wants to push the limits when it comes to working out or losing weight. But everyone wants results. If you want real results, finding a weight loss program you can stick to is super important. Exercise adherence is a major determining factor in whether someone will be successful with a new workout plan. This means you might have to find a low-effort weight loss program that you can easily add to your hectic life. This is especially true when just beginning. With that in mind, here are 4 actions to start a low-effort weight loss program. As the post title states, I would treat this as a 30-day challenge to determine if these tips work for you.

If you want low effort weight loss, start these four easy steps today.

Walk 3 Miles per Day

Walking is a low-impact, easy way to start an exercise program. It is one of the easiest exercises to begin since all you need are you and some walking shoes.

Can I really lose weight walking?

You bet. A 160-pound person walking for an hour at a 3 miles per hour pace can burn around 300 calories. This is 2,100 calories per week and well over half a pound of fat.

If you have access to a treadmill, you can increase the calories burned per session by increasing the incline. This is a great way to ensure weekly progress in your low-effort weight loss routine. Let’s assume we have a 160 person walking at 3 mph for an hour. At a 1% grade incline, this person will burn approximately 300 calories. If you bump the incline up to 5%, the same person will burn about 385 calories. This is a difference of about 85 calories per workout and 595 calories per week! This brings the weight loss up to over ¾ lb per week!

If you want to play with the numbers, here is a free tool to calculate calories burned walking at various inclines and speeds.

If running is more your flavor, check out this post to maximize your weight loss with running.

Eat 500 Fewer Calories per Day

Reducing your calories by 500 calories per day equals a pound of weight loss per week.

Your nutritional intake or “diet” plays a huge role in your ability to lose weight. Most people have no idea how many calories per day they eat or they grossly underestimate their total calories. For this reason, it is very important to track your daily calories. I suggest using an app on your smartphone. I use MyPlate but there are many other food trackers out there.

Once you have started tracking your calories, you will need to reduce your total calories by 500 per day. Reducing your calories by 500 per day may seem like a lot but it isn’t. A plain bagel with cream cheese can easily net you over 500 calories. If you drink coffee, that iced caffe vanilla frappuccino might run you over 500 calories as well. Your best bet to determine where to cut calories is to track your calories for a few days. Once you see where your daily calories come from, it will be much easier to make changes to your diet to reduce your calories by 500 per day.

Eat More Protein

How can protein increase weight loss?

Eating protein causes you to burn more calories than eating carbohydrates or fat.

It costs the body more energy to digest protein than any other macronutrient. The more energy your body spends, the greater the weight loss.

The thermogenic effect of food (TEF) is a measure of the energy or calories it takes to digest the food you eat. In a study conducted at the University of Milan, 10 normal-weight healthy women received a randomized meal containing 557 calories of either 68% protein, 69% carbohydrates, or 70% fat. Their energy expenditure was measured 7 hours later with indirect calorimetric measurements using an open-circuit ventilated-hood system.

TEF for protein was 62 calories while carbohydrates and fat were 21 calories, and 23 calories respectively. The subjects completed a satiety questionnaire 7 hours after each meal and the highest sensation to fullness occurred with the protein meals.

Eating protein can increase thermogenesis

In another study, thermogenesis after consuming a high-protein, low-fat meal was increased 100% compared to a high-carbohydrate, low-fat diet in healthy young women. This study indicates that the added energy cost of eating a high-protein diet is beneficial for weight loss. This study collaborates with the results of the previous study that measured the thermogenic effect of food.

Can eggs cause weight loss?

Your food choices at breakfast can make or break your eating habits for the rest of the day.

eating eggs to lose weight

In a study from the European Journal of Nutrition, 30 healthy men participated in a three-way crossover randomized study to determine the effects of different meal types at breakfast on eating throughout the day. They ate either eggs with toast, cereal (cornflakes) with milk and toast, or a croissant and orange juice. Subjective ratings on satiety, hunger, and fullness were recorded at 30-minute intervals using a picture scale. Energy intake was assessed by weighted food intake ad libitum (eating as much as you want) lunch and evening meal. Participants showed increased satiety, less hunger, and a lower desire to eat later in the day with the egg containing breakfast.

These three studies showed that eating protein has a positive effect on increasing calories burned per day and reducing the total calories consumed.

Bottom line… if you want to lose weight, eat more protein and eat more eggs.

Drink More Water

Drinking water is mentioned almost anytime you hear someone talking about weight loss. This is for good reason too.

Water can induce thermogenesis. Cold water cannot be used in the body until it is heated to 98.6F. Heating the water to this temperature requires energy. This increase in energy consumption can aid in weight loss.

In a study of 14 subjects (7 men and 7 women), metabolic rate increased 30% by drinking 500 ml (16.9 oz) of water. The increase was noticed within 10 minutes lasted about 35 minutes for a total thermogenic response of about 24 calories. How was this done? These calories were burned as the body warmed the ingested water from 71.6F to 98.6F.

The study above showed up the short-term effects of drinking water and increasing metabolic energy requirements. Will this actually lead to weight loss though?

It appears so. Fifty overweight girls were instructed to drink 500ml (16.9 oz) of water, three times a day, half an hour before breakfast, lunch, and dinner for 8 weeks. In the study, body weight, body mass index (BMI), and a body composition score were used as weight loss indicators. The girls improved on all three measurements in 8 weeks with no other intervention besides drinking water 30 minutes before each meal.

Those studies are short-term effects of water on weight loss though. Can drinking more water increase weight loss in the long term?

Yes, it can. In this study, increases in water consumption and weight loss over 12 months were analyzed. This study tested 173 premenopausal overweight women (25-50 years) who reported drinking less than 1L per day in the beginning. Each of the participants was assigned to read a book dedicated to a certain diet type, attend 2 months of nutrition classes, and were measured at baseline, 2, 6, and 12 months. The focus of the study was determining the efficacy of different diets on women in free-living conditions for 12 months. Surprisingly, the main determining factor in weight loss was less about the diet type and more about water intake.

Warning: Drinking too much water in a short period can cause hyponatremia. Hyponatremia occurs when sodium is diluted in the bloodstream from excess water consumption. Sodium is vital to many bodily functions to include heartbeat. This can be fatal. For more information on hyponatremia, click here.

Low Effort Weight Loss Challenge Tracker

Bottom Line

These four science-backed methods are easy to start today and can lead to losing over 1.5 lbs. per week.

If you are just starting to workout and want to lose weight without reshaping your life around fitness, I suggest you try these methods.

I hope you found this article helpful, please share with your friends and family using the buttons below.

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