5 Easy Ways to Lose More Weight This Year

5 easy tips you can use today to lose more weight this year and beyond.

I've got two things for you today, 5 easy tips you can use today to lose more weight and a quick request.

Two of these tips come from a talk Marie Spano, MS RD, CSCS, CSSD gave at the NSCA national personal training conference on The Top 5 Nutrition Questions Your Clients Have For You

Marie is an excellent speaker and registered dietitian who will give you practical nutrition advice that you can apply very easily to your life. She let me know in an email that she'll be hard at work on her blog this year so keep your eyes out!

You can find more of her work here.

Now to what you came here for.

1. Eat More Protein

Protein is important for building and maintaining the muscle you have (aka curves, tone and whatever else you want to call it).

Protein helps you feel fuller longer so you won't find yourself snacking as much between meals.

2. Sleep

Tip number one from Marie, believe it or not, skipping sleep can make a huge difference on your waistline.

In fact, this New York Post article briefly covers a study about how Sleep Is Just As Important for Weight Loss As Dieting.

3. Drink More Water

For a number of reasons, your pee color can lie to you about how hydrated you are. Because water is also available in food, if you're dehydrated and ignore it, your body can trick you into feeling hungry.

How much water is enough? Marie broke this down for us very easily. If you're not going to the bathroom every 2-3 hours, then you're dehydrated and need to drink more.

4. Eat Slower

Even if you're eating healthy foods, you can still gain weight if you eat too much of them. One of the easiest habits that you can start practicing today is to eat slowly. If you're not sure how long "slowly" is, it's about 15 minutes.

A few ways you can try this out:

  • Time how long it takes you to eat now, just being aware of the time will help
  • Try to add one minute to your time each week
  • Set down your fork between bites
  • If you're eating with someone, try to have a little conversation between mouthfuls

This is often one of the first thing that my clients do as it helps build awareness. Make sure you're being mindful of your portions.

5. Pick A Plan You're More Likely to Stick With

That crazy no carb diet you want to try out with your friends? If you love carbs, you likely won't stick to that thing very long.

In general, there is no magic diet. As long as you're getting enough protein (see the first point) and eating the right amount of calories, yes you can have your carbs and lose weight.

Please share these tips with people you care about!

Now About that Request...

Being in the fitness business, I know that you're smart and I'm likely not teaching you anything that you don't already know about food.

What I'm best at doing is helping clients simplify all of this information into a plan for them and holding them accountable to it.

If you're a professional who lives on the south side of Columbia, Missouri that wants help with this, fill out the contact form below.

I'd love to help you.