Weight Loss: 15 Best Tips for Fast and Lasting Weight Loss

by Mike Richardson | Mar 28, 2020 | fitness

Weight loss and exercising more account for well over half of all new year’s resolutions each year. Here’s a few statistics for you:

• About 45 million Americans go on a weight loss diet every year.
• Only 5-8% actually achieve lasting weight loss
• Over 30% of Americans are obese. More than half of all Americans are either “overweight” or “obese.”

The 15 mistakes listed here aren’t the same ones you’ll find in every other copy and paste article. This is a much deeper look at the problems keeping you from achieving a goal that could really change your life.

Why do so few people achieve lasting weight loss?

There are many factors that result in a failed weight loss resolution. From the obvious diet and exercise issues, to deeper psychological factors, we’ll discuss the 15 biggest mistakes to avoid if you’re trying to lose weight this year.

Recommendation: Grab a pen and paper. If any of these resonate with you, write them down. Summarize what you get out of the article, and get motivated to crush whatever weight loss goals you have this year.

1. Have a “Why” Statement.

This could easily be the best tip for achieving any goal, and none more so than losing weight.

We’re all really good at knowing what we’re doing. We also can easily explain how we’re doing it. But can you really explain why you’re doing it?

When you have a goal of losing weight, your “what” would be trying to lose weight. Your “how” might be, exercise more and eat less. But your why is a much deeper question, and requires a deeper explanation. It is the source of your motivation for wanting to lose weight.

What is your Why?

Maybe you want to feel better and have more energy for life. Maybe you want to feel sexier and more confident. Whatever your deepest reasons are for wanting to lose weight, you need to define them and put them down on paper.

The why statement should resonate with you on a deep, emotional level.

Your “why” statement should be reviewed daily to keep you focused on the reasons you’re doing what you’re doing. In the darkest moments, when you’re feeling like you want to give up, it will come to your rescue and remind you of your vision for a better version of yourself.

To Do: Write down your why statement, and put it somewhere you’ll be able to see it every day. In your wallet, on your mirror or on the bedroom wall.

2. Take Massive Action Towards Weight Loss

Most of us dabble in all sorts of things, without ever achieving mastery of any of it. The reason? We never fully commit to it. We leave room for failure, or lose focus when something else has our attention.

Taking massive action means you are 100% sure that you’ll achieve your goal, because you’re willing to do whatever it takes until you reach it. It happens when you finally decide that you cannot go on living in your current circumstances.

Understanding your “why” can spark you to take massive action. Here’s a really motivational video where Tony Robbins explains how to take massive action.

3. Don’t Keep Calories Too Low

It’s a fact that you have to have a calorie deficit to lose weight. That means you’re expending more calories than you’re consuming every day.

Many people think that by this logic, they should eat as little as possible. This is a huge mistake, and can have some very negative consequences, such as:

• Loss of muscle and strength
• Increase in stress hormones, causing inflammation and signalling the body to store fat.
• Slower metabolism. As the body tries to conserve energy due to limited nutrition intake, it will actually fight off weight loss. This is known as Adaptive Thermogenesis (AT).
• Decreased energy and impaired immune system.

A 2015 Study showed that calorie intake below 1500/day should be avoided by active people. Numerous studies have shown the negative effects of consuming less than 1200 calories per day.

The bottom line is that our bodies adapt to everything that we do. The way the body adapts to an energy shortage is by slowing down, and trying to hold on to as many calories as possible.

To Do: It’s far more productive to focus more on what you’re eating. Base every meal around lean protein, and have whole, single-ingredient foods make up a big part of your diet. This alone can have a dramatic effect on your health and success in losing weight.

4. Too Much Exercise is Not Beneficial

It’s another easy trap to fall into. The more exercise we do, the more calories we burn, right?

Not so fast…

One particular study placed overweight, sedentary women into four groups: No exercise, low exercise, moderate exercise and high exercise. They then predicted how much weight they should lose over a 6 month period based on how much activity they were doing.

The graph below shows the results. While it was predicted that the high exercise group should lose the most weight, this is not what actually happened. The moderate activity group lost the most weight.

Why?

It’s important to understand that in a given day, there is only so much energy to go around. Our body cannot infinitely supply energy. When exercise levels, activity and stress go beyond a certain point, the brain will take over and begin pulling energy away from other functions.

Recovery Debt

When this happens, we end up accumulating a recovery debt. When this becomes a chronic problem, our body’s homeostasis becomes completely disrupted. Hormones go out of control, our insulin sensitivity decreases, and the body is unable to properly recover from all the demands being placed on it.

Read: 10 Ways to Boost Recovery

To Do: Pay attention to your body. If you’re feeling run down, perform low intensity cardio, or even go for a long walk. Recovering from the daily stress we place on our body is essential for staying healthy and for long term weight loss.

5. Eat More Protein for Faster Weight Loss

Protein is probably the single most important component of a weight loss diet. Getting at least 30% of your daily calories from protein will:

• Boost your metabolism
• Reduce your apetite
• Improve fat burning and weight-regulating hormone levels

Studies have shown that high protein diets result in improved body composition, greater weight loss, and greater reductions in fat-mass.

Here’s a list of some of the best protein sources for a weight loss diet:

• Lean meats like chicken breast and white fish
• Beans: Black beans, Lima beans, Garbanzo beans (also high in fiber!)
• Low-fat cottage cheese
• Eggs or Egg whites

To Do: Base every meal around protein. Shoot for 25-30 grams of protein at each meal. You can also use a protein supplement. Whey protein, or if you prefer, there are vegan options such as pea protein that are high quality.

6. Alcohol Can Hurt Your Weight Loss Goals

I don’t want to be the one to ruin the party, but I have to tell you…

Weight loss can be completely derailed by having too many drinks. The main reasons why alcohol is counterproductive for weight loss are:

• Alcohol contains empty calories. Zero nutritional value, but still provides energy that has to be burned off..
• Alcohol will be used as energy first before fat. That means that when you drink, fat burning ceases until your body has burned the alcohol away.
• Regular drinking reduces testosterone levels. Lower testosterone = less muscle. Less muscle = slower metabolism. Slower metabolism = … you get the idea.
• Alcohol affects nutrient uptake in the digestive system.
• Drinking makes you HUNGRY! You’ll eat more after having a few drinks. (You’ll think of me when you’re ordering Mexican food at 1:00am)

To Do: Having a few drinks once in a while isn’t likely to stop you from achieving your weight loss goals. Stay away from binge eating when you drink, and try to limit how often you consume alcohol.

7. Don’t Rely on Motivation and Willpower to Lose Weight

“Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.”

Jocko Willink

We’ve all felt the spark of motivation. We get excited to start something, jump right into it, and soon find that our motivation has left us. Where did it go?

Motivation vs. Willpower

Motivation is our desire to do something. Willpower is our ability to get it done. The problem? Willpower is fleeting. One really interesting study terms this “Decision Fatigue.” Exercising our willpower over and over results in fatigue, until it is finally spent and we are no longer able to execute our motivations.

How to Overcome limited willpower

It’s only a matter of time before willpower will fail you. To overcome this obstacle, here are 3 things you can do:

1. Develop routines: From the moment we open our eyes in the morning, our day is full of decisions. Limiting how many decisions you have to make can reduce decision fatigue and prolong willpower. Have your meals planned out. Have your workouts planned ahead of time (or use a program).
2. Develop habits: Research has shown that over 40% of what we do every day is done on autopilot. If you eat donuts every morning, that will become a habit. Likewise, if you prepare your meals every other night, have a morning ritual of reviewing your “why” statement, and work out every day at 5:00am.. those things will also become habits that will no longer require decision-making energy.
3. Increase your mental toughness: Discipline is certainly one form of mental toughness. So is controlling your emotions. If you want to learn how to improve your mental resilience, check out my article on 6 Habits for Serious Mental Toughness.

Motivation and Willpower alone will never be enough to achieve long term, lasting weight loss. You’ll need to establish routines, habits and will have to have a personal why statement to remind you of what you’re trying to accomplish.

8. Don’t Get Too comfortable with your workouts.

It’s one of the three fundamental aspects of any training program:

Progression

The other two are specificity and overload. Progression means that you must continue challenging your body in order for it to improve.

If you’re doing the same exact workout without ever making it more challenging, your body will stop improving. This is because:

1. Over time, the body gets more and more efficient at doing whatever tasks we do all the time. More efficient means it takes less energy to do it.
2. The body has adapted to the activity already and no longer needs to improve to accomplish the task.

To Do: Try adding some new exercises to your routine, walk or run a little faster, or start lifting weights if you aren’t already. You have to give your body a reason why it has to make changes.

9. Don’t Rely on Weight Loss Pills to Lose Pounds

Americans spent around $2 Billion dollars last year on weight loss supplements. And that number is only going up. So, do they work?

The truth about diet and weight loss supplements

The truth is that you never really know exactly what you’re taking when you buy a supplement. Supplement companies can make all kinds of claims, and do not have to disclose exactly what’s inside the product.

The most popular fat loss supplements, like Hydroxycut, contain stimulants like caffeine that boost metabolism and speed up fat loss. While this may work, you can simply get the caffeine naturally through a cup or two of coffee, without the added mystery ingredients.

Caffeine

Studies show that caffeine can increase metabolism by up to 11% and boost fat burning by up to 29%. And that was on only 100mg of caffeine! The bottom line, it works, and chances are you’re already drinking a lot more than 100mg per day.

To Do: Basing your diet around protein and limiting sugary foods is a far better and more effective approach to losing weight than relying on diet pills. Use natural caffeine, which has proven health benefits, along with a solid diet strategy, to achieve lasting weight loss.

10. Lift Weights For a Toned Body

Neglecting resistance training is a huge mistake people make when they set out to lose weight. There’s an important fact you should understand about your metabolism:

Muscle is the engine driving your metabolism. More muscle = higher metabolism.

It takes energy to grow, maintain and repair muscle tissue. Resistance training can raise your resting metabolic rate (the amount of calories you burn at rest) and speed up fat loss. That means you’ll burn more calories, even when you’re at home watching netflix.

Studies show that a combination of cardio and resistance training gets the best results for weight and fat loss. If you’re not lifting, consider implementing some resistance training into your routine. You’ll get stronger, lose more fat, and look better.

11. Ignore fancy Marketing Labels When Making Food Choices.

It’s a hugely successful ploy by food companies. Slap a label like “low fat” or “all natural” on a product, and people will assume it’s healthy.

Unfortunately, the “no fat” healthy fruit drink has 60 grams of sugar in it. The “all natural ingredients” cupcake has 20 grams of unhealthy fat.

Read the nutrition label

Instead of being lured in by fancy marketing, turn the product around and read the label in the back. Look for how much sugar it has, how much fat it has and how much protein it has. Stay away from high sugar foods at all costs.

The best approach is to have whole, single-ingredient foods make up as large a percentage of your diet as possible. This way you know what you’re eating, you know it probably has a lot of nutritional value, the fats are much healthier, and it’s going to be a lot better for your weight loss goals than any processed food could possibly be.

12. Most People Overestimate How Many Calories They Burn

A 2015 study showed that people tend to overestimate how many calories they burn while exercising by 3-4 times what they actually expended.

To make things worse… the study found that when people were asked to compensate for how much energy they expended in their workout by eating, they ate 2-3 times more calories than they actually burned in the workout.

This is a common mistake people make when trying to lose weight. We exercise and mistakenly believe we burned 700-800 calories, when in reality we actually only burned around 200-300. We then allow ourselves to eat a big meal to compensate for the exercise we just did, believing the workout will negate the food.

To Do: Pay attention to how many calories you’re eating, and don’t overestimate how many calories you burn, because you probably burned less than you think. An hour of jogging will burn less than 400 calories. Don’t be discouraged by this. Add resistance training to your workouts, and mix up the type of cardio you’re doing. Along with healthy eating, long term results will be all but guaranteed!

13. Have a Vision

Along with having a “why” statement, having a clear vision of the end result is critical to achieving your weight loss goal.

Beginning with the end in mind is one of the 7 habits outlined in Stephen Covey’s bestseller “The 7 Habits of Highly Successful People.” It means beginning each day with a clear vision for what you want to accomplish.

Having a vision of exactly what you want to look like when your weight loss goal is achieved can keep you motivated to make the right choices throughout the day. Seeing that vision in our mind can give us clarity in making decisions every day that we know will lead us toward our ideal vision.

To Do: Take 5 minutes and visualize looking in the mirror at yourself, seeing what you look like and imagining how you feel with your goal achieved. Be as vivid as possible. Do this every day for 5 minutes.

14. Stay Away From High-Glycemic Carbs and Sugar Drinks

If there’s one thing that has contributed the most to our obesity problems, it has to be sugar.

High glycemic foods like white bread, donuts, soda and cake are cheap and taste amazing. Eating these foods causes a huge release of dopamine in the brain, which causes us to feel good and want more. This essentially becomes an addiction.

What happens when you eat high-sugar foods?

Eating high-glycemic foods causes a massive spike in insulin, which is an energy-storage hormone. This causes that huge dose of sugar to be converted into glucose and then into fat, which then gets shuttled into cells for storage.

Repeat this process over and over for years, and you can see how easy it is to gain weight over time. We have a sugar epidemic, and if your goal is weight loss, you NEED to leave the sugar fix behind.

Here are a few ways you can cut back on the sugar:

1. Stop drinking sugar drinks like soda, gatorade and fruit juice.
2. Eat low-glycemic fruit, like watermelon, to help curb the cravings.
3. Drink more water, or zero calorie flavored water.

15. Sleep is Crucial For Burning Fat

Studies have clearly shown a link between poor sleeping habits and obesity.

A 2010 study found that when a group of dieters were sleep deprived (5.5 hours/night), they lost significantly more muscle mass and less fat mass than when they slept for 8.5 hours per night. When sleep deprived, the subjects also expressed that they were much hungrier.

When we sleep, our body is active. Repairing tissues, regulating hormones and preparing us for the stress and activity of the upcoming day. When we don’t sleep enough, we incur a recovery debt and cause our body to be in a sympathetic stress-state. The result is a cascade of catabolic hormones, inflammation and poor insulin sensitivity.

Getting solid sleep is a huge part of being healthy, and is critical to any weight loss goal. Try to develop a bedtime routine, limit screen-time before bed, and make the room cool and dark.

Conclusion

The statistics certainly aren’t on your side, and I hope this article helped shed some light on why so many people fail to achieve their weight loss goals. Armed with some new knowledge and tools, you can dust yourself off and get after it.

Take massive action, write your “why” statement, have a vision. Drink some coffee, lift some weights, and crush some goals!

I hope this article was helpful, and as always… I hope it somehow helped you get a little closer to that best version of YOU!

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Mike (Supastrong)

Bioforce Certified Conditioning Coach and personal trainer. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve.

@Supastrong