Today, I’m gonna show you the top 10 weight loss tips of 2021. Think of it as this years greatest hits when it comes to weight loss advice. It’s the best of the best, because you deserve the best.
As always, it’s all about taking a multifaceted approach that really moves the the proverbial weight loss needle in in the right direction. And that’s what Im gonna give you today.
Top 10 Weight Loss Tips Of 2021
Let’s start with a low hanging fruit that will yield immediate results.
1. Change your environment
I’m the type of person where if there’s junk food in the house, it’s not a matter of if I’m gonna eat it. It’s only a matter of when. It’s like a ticking time bomb. I know I’m not alone on that. My biggest weakness are sweets. I have a sweet tooth.
So, what did I do to fix this? It’s simple. I stopped stocking my house with trigger foods.
I firmly believe that your environment determines your success when it comes to losing weight.
The lowest hanging fruit is controlling what goes in your fridge and pantry.
Here’s the thing. Human beings are not wired for self control. We’re just not. We’re actually wired to overeat.
So if you have chips, cookies, pop, candy, ice cream, granola bars, protein bars which are really just glorified Snickers bars, or whatever you trigger food is. If those things are always within arms reach, guess what you’re gonna eat?
All I’m getting you to do is create a barrier between you and your impulse.
Here’s a very important concept you need to understand. What you stop eating has far more impact to your health than what you start eating.
For example, if you’re someone who drinks coke or diet coke. You always have it stocked in your house. Then all of a sudden, you stop buying it and you just start drinking water. Your life will change.
2. Stock your house with better options
Once you do a complete purge of your fridge and pantry of all the junk food in your house, you gotta replace it with something else. Otherwise, you have no food.
You’re gonna end up eating out. Then it becomes a free for all. The chances of you ordering something healthy is 50/50 at best.
If you have kids, this is the perfect time for you to set an example and save them from years, if not decades, of misery by giving them real food instead of junk.
If your child is obese, the likelihood of them being obese as an adult is all but guaranteed.
Learn some basic recipes of 2 to 3 healthy meals you like. You don’t need to be a top chef. You’re absolutely worth the effort.
Here’s a pro tip for you. Freeze a serving or two of whatever you meal prep as a back up plan. If you fail to plan, you plan to fail.
Life happens. Sometimes you run out of food, you forget to buy groceries, or whatever. Having healthy frozen meals for emergency use is an absolute game changer because it prevents you from making bad decisions.
There are many things in life that you have no control over. But one of the things that you have complete autonomy is what gets stocked in your house. Use that to your advantage.
Put yourself in the best position to succeed by taking control of your environment.
3. Follow a time restricted eating schedule consistently
Aka intermittent fasting.
When I first heard about this concept, it sounded insane. It goes against conventional wisdom. Nowadays, I like to call it conventional stupidity.
But I decided to try it anyway because eating six small meals a day wasn’t working. I was also always hungry, I had no energy, and I wasn’t losing weight. Why not try something else?
You don’t even need to be perfect when you do this. My diet still wasn’t perfect when I started TRE but it kinda just shows the power of honouring our natural circadian code.
All I did was limit my eating window to 8 hours. Also known as a 16 hour fast. I just skipped breakfast.
After just 8 weeks, I had a completely different looking body. I couldn’t believe it.
I know it’s not a “fad” because I’ve been able to maintain my results ever since. All my students? Same thing.
If you wanna know more about this topic…
4. Schedule an optional weekly cheat meal
A lot of people tend to have an all or nothing attitude. They’ll say, “I’m never eating dessert again,” when it’s one the things that brings them joy. Good luck with that.
This is just basic human physiology. The more you tell someone they can’t have something, the more they want it.
And however long you can hold off on your caloric kryptonite is usually just built on the strength of your willpower.
There’s only one problem with that. You only have finite amount of it. And it leads to a very unhealthy relationship with food which is a big problem for a lot of people.
That’s why I like to go the other way. You can have it, just not all the time.
Think about it this way. If you skip breakfast all week, think of it like putting tiny deposits in an imaginary little piggy bank. Then once a week, you make an optional withdrawal in the form of a cheat meal.
Who doesn’t want a way to enjoy their favourite treats guilt free? You can even call this your carb re-feed day.
This also helps to keep your metabolism happy because you should not be on a calorie deficit for extended periods of time.
So, yes. It’s okay to have pizza and ice cream every once in a while. Just be sensible about it.
Next, this is kind of a two-for-one deal.
Optimize muscle by getting enough high quality protein and doing resistance training.
Why? Because muscle is the mechanism of health. It’s your metabolic currency. It’s the largest site for glucose disposal.
The more muscle you have, the more metabolic flexibility and carb flexibility you’ll have.
When you think about your basal metabolic rate, which is the calories you burn at rest, it’s the amount of muscle you have. Muscle is metabolism.
Also, the higher the muscle mass, the better the protection against all cause mortality. It’s like a suit of armour.
So really, the best way to lose weight and fix everything is optimizing muscle and changing your weight loss paradigm.
It’s not about being over fat. Which is why it hasn’t worked for so many people. It really is, from a metabolic perspective, about being under muscled.
People often wonder why they regain the weight they worked so hard to lose. The solution is muscle. They don’t have enough muscle.
If we’re being real, you probably don’t have enough muscle. But, that’s okay. Now you know better. You have to fix your metabolic composition first.
If you optimize muscle, by prioritizing protein and everything else I’ve told you so far. As well as doing resistance training, the weight will come off AND stay off.
You also need to eat at least 30-50 grams of high quality protein per meal to trigger muscle protein synthesis.
By high quality, I’m talking about protein from animals and animal products.
Because it has the most abundant and bioavailable amino acids. Namely Leucine, because it’s what triggers the all important muscle protein synthesis through mTor.
Not all protein are created equal. Plant protein and animal protein are not the same. Not even close.
If you don’t get that bolus amount of protein, the body is just gonna go for short term survival. That’s a very important concept you need to understand.
And no, resistance training doesn’t have to be heavy. As long as you have enough volume and it’s intense, you’re fine.
Even as little as doing it twice a week, lasting 10-30 minutes, is enough to get you benefits. Thats doable for most people. Contrary to popular belief, you don’t need to go to the gym every day.
7. Go for a 15 minute walk after every meal
A 15 minute walk has been shown to cut the blood sugar and insulin response from your meal by half. Independent of any medication which is just mind blowing.
The faster you can regulate blood glucose and insulin, the faster your body can tap into your fat stores and burn it for energy.
Better yet, aim to get at least 10,000 steps spread throughout the day. It’s a big enough number to avoid prolonged periods where you’re completely sedentary.
Because nothing shuts down your fat burning metabolism faster than prolonged periods where you’re not moving. For context, the average North American only gets around 4200 steps a day.
If you’re moving more than twice more than someone else, you’re gonna look a lot different. You need to move. You’re not a tree.
Bonus points if you do your walk at a park, a trail, or next to a body of water like a river or the ocean.
Time spent in nature is unbelievably good for your mental health. It helps reduce stress, anxiety, and depression. The Japanese call it forest bathing.
8. Prioritize sleep
I think a lot of people deep inside knows that sleep is important. Maybe you don’t
Either way, it’s kinda something that we just brush aside. It’s also the first thing that gets sacrificed whenever we’re short on time.
Or, it just completely goes out the window for people who live for the weekend. If you stay up late and sleep in on weekends, it’s really no different than flying from LA to New York.
And then you feel like hot garbage come Monday because your sleep is out of sync. This is called social jet lag.
I used to be guilty of social jet lag when I used to bartend part time. My body felt like a dumpster fire most of the time. It wasn’t until I started to prioritize sleep that I started feeling better.
Simply put, not getting adequate and quality sleep moves every health metric in the wrong direction.
There’s a reason why we evolved to sleep for a third of our lives. Your body uses that time to repair itself.
If you think of a car, it’s your nightly tuneup and maintenance. What happens if a car doesn’t get those things? It starts to break down. The human body is the exact same thing.
Plus, I’ve literally never met anyone who complained about getting a good nights sleep.
9. Practice mindfulness and gratitude
There are many things I wish I would’ve started sooner. Practicing mindfulness and gratitude is near the top of that list.
I’m gonna go as far as saying that this could be your most powerful weight loss tool.
Why? Because it’s one of the best things you can do for your mental health. Mental health is true wealth.
A lot of people are dealing with stress, anxiety, and depression. Practicing mindfulness and gratitude is a great way to take care of your mental health.
Meditation is like intermittent fasting for the brain.
And it’s so simple. I highly recommend using a guided meditation app where a gentle voice guides you through the practice.
Basically, you just focus on your breathing and be in the moment, whether it’s 3, 5, or 10 minutes.
How could spending a few minutes each day just focusing on your breathing and being in the moment be such a bad thing.
10. Be nice to yourself
This is what ties everything together.
It goes hand in hand with practicing mindfulness in that you need to have a good relationship with yourself. Unfortunately, most people don’t.
We can be so mean to ourselves. Especially the way we talk to ourselves.
Think about a baby trying to walk. When they’re just learning, they fall all the time. They’re not very good at it.
You wouldn’t say, “You’re so stupid!” to a baby. Would you? But how often do you hear someone say that to themselves?
Why is it okay to talk to ourselves like that? Remember, you change best when you feel good. Not when you feel bad.
One of the best and fastest ways to feel good is number one, practicing mindfulness.
Number two, starting a gratitude list every day. It’s best if you put pen to paper. Just write 5 things you love about yourself. Every morning.
Read it and feel it. Internalize it. You can’t help but feel good when you do this.
Number three, practice the high five habit. Credit to Mel Robbins for this tip. After brushing your teeth, assuming you’re doing it in front of a mirror, give yourself a high five while you’re there.
It is encoded in our DNA to feel good when we give and get a high five. We’ve been doing high fives for centuries.
You can give yourself that feeling if you do it in front of a mirror. You get a little dopamine hit. So be your biggest hype man. It’s impossible not to feel good after you do it.
Lastly, I don’t want you to be perfect when you follow these tips. I’m not perfect. Just give me a B. It’s usually more than enough to get life changing results.
As always, if this was helpful, share it with a friend who could benefit from it as well!
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