If weighing and tracking every gram of food you eat is not for you, I have good news! You don’t have to track your macronutrient intake (macros) to lose weight.
From tracking macros to intermittent fasting and cardio to going keto, there are many different techniques people use to lose weight. At the end of the day, you will be more successful in reaching your goals if you use a method that fits in well with your lifestyle.
When it comes to losing weight, you need to be in a caloric deficit. This essentially means your body is burning more calories than you are consuming. For a lot people, this can easily be achieved through swapping out a high-calorie snack for a piece of fruit and moderately increasing their daily activity level. If you struggle to lose weight, try these tips I have listed below.
Eat High Volume Foods
Fruits, vegetables, eggs, greek yogurt, and cottage cheese are all great examples of highly satiating foods that you can eat a decent amount without consuming a heap of calories. Fruits and vegetables are particularly important to include in your diet if you are wanting to lose weight as they are high in fibre which will support digestion and leave you feeling satiated and full after your meal.
Simple swaps like having vegetables or salad with your dinner instead of a creamy potato bake can make a huge difference. If you are eating out, don’t be afraid to swap the fries for a side of salad or steamed green vegetables.
Consume a Sufficient Amount of Protein
Consuming protein with every meal is an effective way to keep fuller for longer and resist the urge to reach for unhealthy snacks. Sticking to lean protein sources like white fish, chicken, low-fat cheese, tofu, egg whites, and lean beef will help make your meals more calorie-friendly.
Protein powders are another great way to incorporate high-quality protein into your diet. Whey protein isolates (WPI) like R1 Protein WPI by Rule 1 Proteins are great to complement your weight loss efforts as they are high in protein, low in carbohydrates and fats, and also easy to digest.
Enjoy as a shake or add into oats, smoothies, or yoghurt bowls!
Lift Weights, Then Add Cardio
If you want to achieve that “toned” physique, then you need to start lifting weights. Weight lifting will not only burn a heap of calories but it will help sculpt your body and give you a great shape. If you are already consistently resistance training, adding in a cardio session or two is an additional way to help you burn more calories.
Set a Daily Step Goal
Walking is a great way to increase your non-exercise activity thermogenesis (NEAT) and burn calories with very little effort. Setting a goal of 10,000 steps per day is a great place to start. If you’re already fairly active during the day, set your goal a little higher!
Swap The Soda For BCCAs
Soft drinks contain a lot of calories, little nutritional value, and will not fill you up by any means (they will increase your hunger if anything). However, we all have those days where we just need a sweet beverage to get us through. Branched-chain amino acids (BCCAs) are a great alternative when you are craving something sweet and also support muscle growth and recovery.
Revive by Genetix Nutrition is a delicious advanced BCAA formula and the perfect replacement for your sugary fix. This supplement is caffeine-free, contains 13g of protein per serve, and has been enhanced with an electrolyte blend to support hydration.
Hot tip: Mix a serving of Revive with soda water if you want the full soft drink effect
Eat your Favourite Foods in Moderation
Two squares of chocolate taste exactly the same as a whole block! Avoid overeating by limiting the amount of calorie-dense foods you consume. Instead of eating a whole tub of ice-cream, have one scoop and add in some berries instead. Eating your favourite foods in moderation will help to reduce the urge to binge on them later on.