Looking for a way on how to lose weight effortlessly?
Then you’ve probably heard of things like eating smaller portions, counting calories, taking fat burners, going on juice cleanses, using body wraps, freezing your fat, or whatever else that’s out there that promises instant results.
That if you just do this one thing, the fat will magically go away.
The truth is, none of those things work. Or they don’t work long term. Because a lot of them over promise quick results, but severely under deliver. And once you stop doing it, if it works at all, the weight comes right back on. And then some. But you already know that.
And this can really be summed up by one of my favourite quotes. Which is actually my first tip if you want to know how to lose weight effortlessly. (This video breaks it down in further detail.)
How To Lose Weight Effortlessly
1. Nothing worth having ever comes easy
We’re starting with the big picture here so you can start having the right expectations moving forward.
My point here is that no matter how hard you look, there’s no magic pill that will make you lose weight without putting any effort at all when it comes to eating a proper diet and exercise.
However, there are ways to change the way you look at the process to make it a lot easier. Because getting your mind in the right place to me, is step number one when it comes to achieving a successful weight loss transformation. It starts with what’s going on between your ears and getting it right.
And I know that that doesn’t sound as appealing as a magic pill. But these methods are real. And these psychological, as well as physical tricks, that I’m about to share with you will really help you lose weight effortlessly and keep it off for good.
I’m confident in them because these are the exact same tips that I give to all my students in my programs. This is basically the next best thing to a magic pill.
2. Voluntary hardship
This is a very important concept that you need to understand. Losing weight is not easy. If it was, everyone would be walking around with a six pack and we wouldn’t have an obesity epidemic right now.
But there are ways to put yourself in the best position possible if you want to know how to lose weight effortlessly. Like eating a proper diet that moderates your insulin levels and making supportive lifestyle choices that activates your fat burning mechanism.
But in either case, it’s still gonna be a process. How much easier is it to just shove food down your throat every time you’re having a bad day instead of sticking to the plan? And that’s another problem. We use food to make ourselves feel better.
That’s where voluntary hardship comes.
If you’ve been following my YouTube channel, you’ll know that I’m a big fan of intermittent fasting and all of it’s amazing benefits especially when it comes to fat loss. And I think that intermittent fasting epitomizes the concept of voluntary hardship more than anything.
Here’s the definition of fasting. An abstinence from food, or a limiting of one’s food, especially when voluntary and as a religious observance.
The keyword there is voluntary. You’re voluntarily taking a break from eating.
Same thing when it comes to exercise. And we’re gonna dive into exercise more in a second. But if you want to have a nice looking butt, or put muscle on your legs, you gotta do some squats. Preferably with weights. And guess what? It’s not easy. There’s no free lunch. You’ve gotta put in the work.
Do I enjoy intermittent fasting? It’s definitely gotten a lot easier because I’ve been doing it for 10 years now. But I still get hungry sometimes when I fast.
But I know that regardless of what I think or how I feel that day, I know that I have to fast. I know that I have to show up every day, I have to show up to the gym, and most importantly I have to show up for myself. And I’m willing to pay that price every single day because I don’t wanna go back to my old self. I like this current version better.
And here’s a very important concept about fasting. You’re not denying yourself of food. You’re just delaying it. Which leads me to my next tip on how to lose weight effortlessly.
3. Delayed gratification
Let’s talk about this awesome concept. My point here is eating a healthy diet, especially if you’re so used to eating junk and working out, might suck. Especially at the beginning. With exercise alone, it’s not pretty. You’re gonna be covered in sweat, you’re breathing hard, then you’re sore the next day. And then you gotta do it again.
But this goes back to putting yourself through voluntary hardship to get something in return. The gratification you get is you get a better looking body and you feel better.
Do you know what’s worse than that feeling of voluntary hardship though? It’s the feeling that you get afterwards from constantly reaching for instant gratification. Anyone that’s given into their urges and completely mailed it in has felt like absolute garbage by the end of the day.
Again, this goes back to us turning to food to make ourselves feel better. But if you delay that instant gratification. And you put yourself through voluntary hardship by skipping a meal or two through intermittent fasting. You’re actually eating when you’re actually hungry, not just because you’re bored. And you’re working out even though you don’t feel like it. It’s gonna be so much more gratifying when you finally eat that meal. And more likely than not, you’re gonna gravitate towards a healthier option because you don’t wanna throw away all that good work you’ve done all day.
And this creates a positive feedback loop. Your success mechanism kicks in. And the chances of you showing up and doing the same thing the next day is pretty high. This also works the other way. If you get discouraged, that can start snowballing in a negative way. That’s why it’s so important that you show up for yourself to keep feeding that positive feedback loop.
Because how you show up for one thing is how you show up for everything. If you show up for yourself and say no to that morning donut and delay that instant gratification, then you’re gonna feel good about yourself. You’re most likely gonna show up to the gym and make better food decisions the rest of the day.
4. Delay, don’t deny
A lot of motivational gurus teach the all or nothing attitude if you want to know how to lose weight effortlessly. You gotta go all in. You should never eat junk food ever again.
Ugh. Good luck with that.
We’re extremely flawed as human beings. The more you tell someone they can’t have something, the more they want it.
That’s where the concept of delay but don’t deny comes in. I love following the 90/10 rule with this. 90% of the time, follow the plan. Put yourself through voluntary hardship and embrace delayed gratification. But it’s just that. You’re just delaying. Do that 90% of the time. Then the other 10%, live your best life. Eat cheese cake. I love cheesecake.
In terms of what that looks like? If you eat 3 meals a day, that’s 21 meals in one week. 90% of 21 is 19 meals. All those 19 meals need to be on point. And you get bonus points if you skip breakfast. Think of your body burning your fat for breakfast and using it for energy whenever you do this. That is literally the secret on how to lose weight effortlessly.
Let’s get to the fun stuff. 10% of 21 is two meals. Which means you can have two cheat meals. And you wanna eat those two meals in one day. And if you have a lot of weight to lose, I wouldn’t even eat two cheat meals. I would just eat one. Again, voluntary hardship and delayed gratification applies to cheat meals as well.
5. Eat the best healthy food you enjoy
I’m gonna use pickles as an example here because for some reason, everyone loves it. But I hate it. It’s gross. I can’t wrap my head around eating a rotten cucumber. I won’t eat it. Same thing with Kale. Yuck.
My point here is that you need to find healthy foods you enjoy eating. Otherwise, you’re not gonna stick to it.
For me, I eat once a day. And I do some form of physical activity every day. I show up for myself every day. And then I have an optional cheat meal once a week. Sometimes I don’t even take it. That’s my version of voluntary hardship and delayed gratification.
When I have my one meal, I eat the best healthy foods I enjoy. Your #1 nutrition goal is to revolve your diet around single ingredient, mostly unprocessed, nutrient dense foods. You wanna eat a high fat, moderate protein, and low carb diet. Because it’s the best diet to moderate your insulin levels so you can tap into your fat burning mechanism effortlessly. It’s also the best diet to activate your satiety hormones which keeps you full longer so you don’t need to snack in between meals. That is the blueprint if you want to know how to lose weight effortlessly.
Personally, I eat a lot of cruciferous vegetables because they’re extremely filling. It satisfies me because I’m a volume eater. I eat roasted brussels sprouts, cauliflower, broccoli, a little bit of roasted sweet potatoes and purple yams, eggs, two different types of animal protein, and I eat nuts and dark chocolate as my dessert. It’s healthy, and I love it. So I’m able to stick it. So you need to find a set up that works for you. Find the best healthy foods you enjoy, so your diet will feel effortless.
6. Do workouts you enjoy
This is the same concept as the last tip. You wanna eat the best healthy food you enjoy and you also want to do physical activities you enjoy.
What you don’t wanna do is to fall into chronic exercise patterns. That’s where you’re just going to your 6am spin class every day, or go for an hour long run every day for example. If you want to know how to lose weight effortlessly, chronic cardio is something you don’t want to do.
All you need to know is that chronic cardio patterns leads to chronic stress levels. And chronic stress levels leads to chronic inflammation. Which is the root cause of all sorts of disease including arthritis, diabetes, cancer, obesity, autoimmune, and cardiovascular disease, and everything else in between.
You don’t just wanna do one type of exercise. You want to be inconsistent with your workouts. And your workouts don’t need to be confined within the four walls of the gym.
Exercise is all about movement. Your goal should be to move your body constantly every day. That’s how we evolved as human beings. Otherwise, you’d be a tree.
That’s why setting a goal to get 10,000 steps every day is so effective because it’s a big enough goal to get you moving constantly. On top of that maybe one day go for a run. The next day, ride your bike. The day after, lift heavy weights. Then do a high intensity interval training (HIIT) workout the next day. That sounds way more fun and engaging rather than doing the same thing every day. Again, you gotta like what you’re doing.
7. Treat your body like it’s a Ferrari
This one is super simple. If you drive a Ferrari, would you put cheap and dirty gasoline in it? No, you’d baby it. You’d put premium gas. You’d get it serviced. And you’ll always make sure that it’s in tip top shape.
You need to start treating your body the same way. You’re the asset. And our health is something that we take fore granted all the time. And we don’t really realize important it is until we get sick.
You only have one body. And you have to live in it. Treat it life a Ferrari. You wanna make sure you always give it all the TLC it needs by moving it, getting proper sleep, and eating premium food.
8. Change your vocabulary
This is super simple but so effective.
Change your vocabulary from, “I have to”, to “I get to.” When you say “I have to”, it almost seems like a burden. On the other hand, changing it to “I get to”, means you’re coming from a place of love and gratitude.
“I have to workout” changes to “I get to workout.” I get to move my body.
“I have to eat broccoli” changes to “I get to eat broccoli.”
Any quadriplegic would trade places with you to have the opportunity to get to workout. Any starving person would kill to get to eat broccoli. Changing your vocabulary switches the dynamic completely.
9. Have skin in the game
This is an unbelievably effective way to keep someone who wants to lose weight effortlessly accountable.
The human brain is really interesting. It’s programmed to avoid losing something it already has, than it is to gain something it wants. Use this to your advantage.
For example, whenever I really wanna be laser focused on achieving something. I’ll make a deal with my brother that I’ll give him money if I don’t achieve that goal. And I always end up achieving my goal because I don’t wanna give him money. Make it to an amount that it’s gonna hurt when you lose it. Don’t just bet $10.
And there are other ways you can do this. You can book a vacation and buy a bathing suit that doesn’t fit quite yet. I know some people who sigh up for physique shows that they have to get ready for.
Just put something at stake. Have skin in the game. Bet on yourself that you’re actually gonna achieve it.
10. Be nice to yourself
This might be the most important tip if you want to know how to lose weight effortlessly.
We can be so mean to ourselves sometimes. And it doesn’t really help.
Think about it this way. Think about a baby that’s just learning how to walk. It’s not pretty. They fall on their butts all the time. Sometimes they cry. Actually. they cry a lot.
But they keep trying. You don’t hear them say, “Umm maybe this isn’t for me. Walking is just not my thing.” No, they keep trying. They try and try until they can walk. They don’t give up.
You need to adapt that mindset. And, be nice to yourself while you’re at it.
When you mess up. When you fall on your butt. Get up and try again. Keep trying until you get it right.
But know that you’re doing your best here. I know you are. You are absolutely worth the effort. The only time when you actually fail is when you give up. When you stop trying. And you my friend, are not a quitter.
Just remember this one last thing. Wherever you are in your weight loss journey, you are one decision away from a completely different life. Which means that you’re one good meal away from moving closer to finally achieving your weight loss goals.
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