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Do you want to lose fat and drop a few pant sizes? Of course! Do you want to track your calories and macronutrients? Probably not.
However there's a big difference between dieting to see your abs, and dieting to fit into your skinny jeans. The former requires precise calculations and strict adherence. The latter can be done with just a few diet tricks.
Here are three strategies that you can easily implement and start losing weight without having to count your calories or measure your meals.
1 - Be Physically Active For 5-15 Minutes Before You Eat
First let's be absolutely clear - you MUST be in a caloric deficit if you intend to lose fat. It's the only rule of fat loss. If you're not tracking your food, it's difficult to determine if you're in a caloric deficit. You can't rely on hunger or estimations. Calories creep in when you're not paying attention. Plus, sometimes you just don't care what you eat. Bring on the bad food!
This strategy is particularly useful if you're eating "bad foods", or foods you wouldn't admit to your trainer.
Simply be physically active for a minimum of 5-15 minutes prior to eating. This can be simple like a brisk walk around the neighborhood, or a body weight circuit of push-ups, crunches, jumping-jacks, and squats. The more intense the activity, the less time you need.
You don't need to break a sweat, but try to get yourself slightly out of breath.
Why does it work?
It helps decrease hunger - by redirecting blood from the digestive system to the muscles, you'll be more easily satiated when eating. This might reduce your total caloric intake.
It increases insulin sensitivity - meaning your muscles will accommodate more of the food instead of your fat cells.
Increased adrenaline - which may dull some hunger, meaning you eat less calories.
Decreased boredom and "snacking" - if you're not really hungry, this method will make you think twice before diving into that bag of chips.
Now let me add an addendum to this strategy: It won't counter-act a greasy fast-food burger and large fries. If you're choosing to binge on sugary, fatty, high-calorie foods, that's on you. This method can help mitigate "non-ideal" foods but in the end, you have to make a responsible choice to eat better quality foods if you want to lose fat.
Also, many people will claim "I don't have time" when it comes to this strategy. That may be true. But if you plan for it, you'll make the time.
2 - Drink a Protein Shake Before Each Meal
I recommend eating your body weight in protein. It's a valid strategy for fat loss. But getting that much protein through natural whole foods can be difficult. I picked up this strategy a long time ago when I was trying to make weight for a grappling competition. I started drinking a protein shake 3-4 times per day to ramp up my protein intake while dieting. I noticed I wasn't getting very hungry, all things considered.
If you drink a protein shake before eating breakfast, lunch, and dinner, you'll be less likely to over-eat during those meals. The thickness of the protein shakes tend to curb hunger (and cravings) helping you eat less during the main meals. As an added bonus, protein is not a preferred fuel source. This means that if you over-eat your calories in the form of protein, your body is less likely to store it as fat.
I'll be honest - most people can't control their portions. That's why they struggle with weight loss. It's also why people resort to extreme diets.
This method isn't too extreme, and it can help subtly change your physique over time. You'll increase your protein, build more lean muscle, gradually eat less calories, and develop an appreciation for normal portion sizes. If that's something you struggle with.
For this strategy, the best type of protein shake is one with a high protein-to-calorie ratio, filled with cold or chilled water to increase fullness. Think 25 grams of protein with 150 calories. Chocolate milk won't do. Consider a casein-based protein powder for added thickness and fullness. Whey isolate powders are great too, but casein gets really thick when added with water and makes for a great appetite suppressant.
And just so there's no confusion, make sure you're drinking the shakes BEFORE your meal, not after. The goal is to decrease calories by filling up on protein - not add protein after eating calories.
3 - Skip the Carbs If You Skipped the Workout
If you missed your daily workout, don't worry about it. Limit the carbs as much as possible on the days you don't make it to the gym.
There's a saying in sport nutrition: "Eat for the activity you're going to do."
If you need fast energy for a long run or weightlifting session, eat some carbs. But if there is no run or weightlifting session, you can skip the carbs.
I'm not necessarily a pusher of low-carb diets. They certainly work, but they're unsustainable for most people. However many people can adapt and thrive off of this style of eating. So it makes sense for them.
However there does seem to be a direct relationship between high carbohydrate intake, insulin sensitivity, and fat gain. Skipping carbs on a regular basis can help lower blood sugar and reduce body fat.
One consideration: Be careful with your fat intake using this method. Eating an avocado instead of a sweet potato would actually increase your daily calories, defeating the purpose. The idea here is that if you skipped your workouts, you skip the carbs too. Don't go and eat a fatty rib-eye steak instead of an apple.
Don't Misunderstand Me
A dramatic body transformation takes planning, preparation, and proper execution. But I understand that not everyone wants to put that kind of effort into their fitness and health. These three strategies are great if you want to trim down or feel more comfortable in your clothes, but they won't make your abs visible or get you absolutely shredded.
There is a direct relationship between results and the amount of energy you spend on your diet.
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