Want to make the weight loss process 10 times easier? Then stop trying so hard. Here are 5 painless ways to lose weight that use very little effort.
Follow the 80/20 Principle
If you don’t already know what the 80/20 principle is, it’s an idea that 80 percent of your results come from 20 percent of your efforts. This connection has been made in just about every aspect of our lives – business, economics, and even fitness.
Wouldn’t it be nice to only have to put in 20 percent of the effort to lose weight and still get the majority of the results? That is entirely possible and likely the way most people should be approaching their weight loss goals.
Why? Because people have a tendency to over think the process. Not only do they get stuck in information overload, but they also take an all-or-nothing attitude towards weight loss.
Focus your attention on the main ideas of weight loss – eat whole foods 80% of the time, get active, make healthier decisions, and you will begin to notice your body composition changing without having to really even try.
Boost Your NEAT
Non-exercise activity thermogenesis (NEAT) is the amount of energy you use to do things other than sleeping, eating, and exercising. For example, cooking, cleaning, walking to your car, making the bed, and carrying groceries are all examples of NEAT.
What has been noticed in recent years is how much of an impact NEAT has on the number of calories you burn during the day. In fact, it is thought that NEAT contributes the majority of our calorie burn each day, and is thought to be the key determining factor in an individual’s resting metabolic rate .
What does that mean for us? It means that finding small opportunistic times to move a little more can burn an extra 10 calories here and there, which add up over the period of the day. Try living a slightly more active lifestyle, and the pounds will drop without giving it a second thought.
Focus on Being Healthier
What’s the easiest way to lose weight without trying? How about not trying to lose weight at all? That’s right. Since weight loss and gain is a side effect, we can influence the cause/effect dynamic by focusing our attention on trying to be healthier.
By simplifying our lifestyle choices down to the question – “Is this action going to make me healthier”, we can begin to lose weight via attacking the core of the problem.
You don’t have to worry about how much protein you should eat or whether you should eat carbs after 6pm or if you should exercise at a particular heart rate. Instead, just make better decisions in regards to your health than you previously were, and your body composition will begin to normalize to a healthy weight.
Enjoy Your Exercise
I’m a big fan of strength training for fat loss, performance, and overall health. However, I’m completely aware that not everyone likes to lift weights. If you are one of these people, don’t!
Nothing will burn you out faster or make you feel like you’re trying too hard than doing exercise you don’t enjoy. Exercise is supposed to be fun. If you do it right, it will feel like childhood playtime.
To lose weight without trying you need to choose exercise that you will look forward to doing for the rest of your life. As the slightly altered saying goes – if you do exercise you enjoy, you’ll never exercise a day in your life. Think about the activities you enjoy doing and then get creative in finding ways to make them more difficult and challenging.
Stop Counting Calories
I personally like counting calories. I might not do it every day, but I still do it every now and then to make sure I’m eating what I think I am. I think it provides valuable information for people trying to lose weight.
On the other hand, I will admit it’s not for everyone. In fact, some people thrive simply by practicing moderation and portion control. It’s a sort of mindless eating that isn’t mindless at all.
They follow the 80/20 principle outlined above by eating whole foods 80% of the time and then not beating themselves up the 20% of the time when they eat “fun” foods.
They don’t just practice food quality moderation, they also practice food quantity moderation – otherwise known at portion control. Once you’ve established healthy eating habits, it’s much easier to just eat a little less.
Portion control is a form of calorie counting. If you haven’t had much success with calorie counting, perhaps put it on the back burner for a bit and instead focus on what you’re eating.
By eating 80% of your calories from whole foods, you essentially create an environment that makes it difficult to overeat. Eating whole foods creates the calorie restriction all on its own.
So, if you’re looking for ways to tone down the weight loss noise, any of the 5 methods outlined in this article will help simplify your weight loss pursuits. Take weight loss one day at a time and don’t overwhelm yourself.