It can be frustrating.
You try and try and try to lose fat. With little to show for it.
Even worse, you do manage to lose some weight just to gain it back a couple of months later.
And when you start researching about your next diet, you come across 1000 different options, and you’re left more confused than when you started.
The truth is that you don’t need to completely change your diet or your lifestyle.
You can get results just by tweaking a couple of things with your current diet and lifestyle.
When you eat food, you’re feeding “energy” to your body in the form of calories. This energy is used for bodily processes, to move around, and the extra energy, the one that you don’t use, is stored as fat or muscle.
Before diving into the specific strategies, I need you to understand one thing:
Losing fat is about creating an energy deficit. Meaning that you’ll have to eat fewer calories (energy) than what you use on a daily basis.
The strategies outlined in this article are just easier ways to achieve that.
They are great to start and will get you quick results.
Now, let’s begin.
Here are 16 simple strategies you can use right now to lose fat and weight:
1. All Hail The Veggies
Do you like broccoli?
I used to hate broccoli when I was a kid.
But when I’m shedding fat, broccoli and its other veggie pals become my new best friends.
Veggies are awesome when it comes to weight loss.
They have large volumes and pack very little calories per gram. Which means that you can eat A LOT of them and not get fat.
Let me put it this way.
One pound of broccoli has fewer calories than one snicker bar.
Now go out and try to eat one pound of broccoli. It’ll leave you feeling full for a long time, and you might puke.
And I bet you can eat one snicker bar, or two, or three.
So from now on, add two cups of veggies to EVERY ONE of your meals.
It doesn’t matter if you eat 2 or 6 times a day, you have to add two cups of steamed veggies to the meals (no dressing, just salt).
2. More Protein = Less Hunger
Protein is the most important food you should be eating if you care about body composition and strength.
Your muscles are made of protein, so you need enough of it to either maintain the muscle you have during a fat loss diet or to build new muscle during a muscle gain diet.
Protein also makes you feel full for a longer period of time.
And when you’re full you end up eating less food.
To keep this strategy simple, I will not get into specific daily amounts, but know that you should be aiming at consuming around 1 gram per pound of bodyweight.
For now, just aim at consuming more lean protein with all your meals.
How can you do that?
By increasing the size of your protein servings for each meal.
Stick to the proteins in this list:
Don’t fry it.
Grill it, boil it, or bake it.
3. Trick Your Stomach With A Protein Shake
This strategy is similar to the one above.
But a bit simpler.
You will replace one meal throughout your day with a shake.
The shake will be made of:
- 1 scoop of casein protein.
- 100 grams of strawberries.
- 20 almonds.
It could be your breakfast, lunch or dinner.
This shake will probably decrease the number of calories that you’re consuming on a daily basis.
And when you consume fewer calories, you lose fat.
4. Water For The Win
Water has no calories, which means that you can fill your stomach with it without getting fatter.
It’s easy to confuse hunger with thirst.
And when that happens you end up eating a bunch of food, when instead you just needed some water.
Drink 4 cups of water 3 times a day.
Ideally, before your meals or everytime you feel hungry.
5. Drink More Coffee
Yep, I’m giving you permission to chug on some black gold.
Caffeine reduces your appetite, so if you struggle with cravings chug a cup of black coffee (with artificial sweeteners if you like it sweet) and they will go away.
Besides reducing your appetite, caffeine also has a slight fat burning effect.
So you’ll feel less hungry and you’ll be burning fat at the same time. Plus, coffee is delicious.
If you’re not a coffee drinker, consume it in the morning or early in the afternoon to avoid disturbing your sleep.
Noticed I said “a cup of black coffee,” no pumpkin lattes, please.
Pumpkin spice lattes and its other fancy coffee pals pack A LOT of calories and you will be defeating the purpose of consuming caffeine with the extra calories consumed.
6. Workout Hard
Really hard workouts are shocking and disrupting to the body, and they tend to blunt your hunger levels.
This happens because appetite suppressing hormones are released during and after intense training.
It seems like this strategy works better when you do intense cardiovascular workouts. 
Go for a run outside or get on the treadmill, and your hungriness will disappear and you’ll end up eating less.
And when you eat less, you lose fat.
7. Eat Nasty, Gross Food
Think about it.
When you eat tasty food, you can eat a lot of it.
But when your food tastes bad, you will not want to eat much of it.
How many dry chicken breasts can you eat?
How many fried chicken tenders with bbq can you eat? Unlimited?
Get my point?
Eat nothing but nasty food, and you’ll end up eating less food overall.
And losing fat.
8. Go Up The Stairs
I see this all the time.
People that complain about not having time to exercise, but they happen to live in an apartment building or work in an office that’s on a tall building.
If you take the elevator every day to your apartment or to your office, you’re wasting an easy opportunity to burn some calories.
Skip the elevator, and make it a habit to go up the stairs either to your apartment or to your office.
And if you live or work really high on the building, then start little by little. Go up the first two stories and then take the elevator. Add an extra floor every week, and you’ll quickly find yourself going up all the way on a daily basis.
If you don’t have stairs, then find some stairs and go up the stairs a couple of times. Everyday.
Going up the stairs gets you moving more, that means more calories burned.
That means you lose fat.
9. Leave Your Car At Home
Leave your car at home or skip the uber and take a walk.
If your job is too far away, then either park farther away, or ask your uber to drop you off 4-8 blocks away.
Adding one or two 30 min walks per day will get you burning more calories, and by consequence, you’ll end up losing fat.
And if you really want to take advantage of the walks, get audible and listen to audiobooks.
10. Get Rid Of Temptation
If it’s in your counter, there’s a high probability that you will eat it.
But if it never makes its way to your counter, then you can’t eat it.
You know which foods don’t belong in your counter.
Skip the ice cream, the cookies, or the cinnamon rolls, etc.
Get rid of temptation altogether.
Implement this strategy along with the 1:1:1:1 strategy (explained below), and you’ll start losing fat in no time.
11. Get A Dog
Who doesn’t love pups?
It’ll make you happier.
It’ll also become your new best friend.
Plus, it’ll force you to take to it out for walks.
You already know what walking does to you.
It’ll get you moving and burning calories, and losing fat.
12. Get A Food Journal
Imagine a business that doesn’t track the money that comes in and the money that comes out.
It will never be successful.
Successful businesses have accounting systems that track everything that happens with their money, up to the last penny.
Your body and your nutrition are very similar, you need a food “accounting” system.
And it will be a journal where you will write down EVERYTHING that you eat on a daily basis.
You might be surprised after day #1 (and a little embarrassed). You might realize that you’re eating a lot of crap.
Plus, this is a good habit to cultivate if you ever decide to start counting calories and macros.
And if you want to get even fancier, write down the calories of every food you eat.
13. 1:1:1:1 Strategy
For the next 30 days, every meal you eat must be made of:
- 1 serving of protein the size of your palm.
- 1 serving of carbs the size of your fist.
- 1 serving of veggies the size of your fist
- 1 tablespoon of fats.
Here’s a grocery shopping list to choose from:
Stick ONLY to the food in this list.
Don’t make any exceptions.
You can’t eat anything unless it has all the 4 components.
LMK how much weight you’ve lost at the end of the month.
14. Hire a Coach
Here’s how accountability works:
When you have a coach, you’ll have someone to answer to, and you’ll be leveraging the years of experience of that person, which can save you years of mistakes, pain, and misery.
A coach will have you do things that work, which will get you results and will get you motivated to keep going.
You’ll also have to send him or her weekly check-ins.
And if you don’t do the work, they’ll get on your ass.
Plus, you’ll probably pay good money for the help, so if you don’t take action you’ll be wasting money.
Also, most coaches have their own tight communities, so you’ll most likely get added to a group and will get support from other members.
Stop wasting time trying to figure out things on your own, and invest the money in yourself.
How much time do you have to accomplish your goals?
15. Practice A Sport That You Enjoy
The easiest way to acquire an active lifestyle is to do things you love and have fun doing.
If you dread going to the gym, you’ll most likely quit after a while.
On the other hand, if you love playing football, then you’ll get excited every time you go play.
Pick up a sport that you enjoy and practice it on a regular basis.
Here are some ideas for you:
Pick one and give it a shot. If you like it, practice it on a regular basis.
If you don’t like it, try a different one.
Repeat as many times as needed.
You might hook yourself for life!
16. Get Naughty
Get naughty and put in some bedroom workouts.
You’ll burn a bunch of calories and you’ll feel awesome.
And in no time you’ll see your abs and you’ll start shedding fat.
Also, you’ll be helping someone else get a good workout.
For best results, I recommend getting it on every day, twice a day. ;-).
17. Become An Eating Sloth
When you eat food, it takes a while for you to feel full.
Signals of fullness are not instantaneous.
Eating slowly and chewing your food for a long time will leave you feeling fuller and will increase satiety.
Get used to chewing your food for a long time before swallowing it, and engage in some activity while eating so that you can take longer to finish your food.
Eat slowly, and you will quickly be feelingless hungry, eating less food, and losing weight.
Get Some Quick Results And Commit For The Long-term
All these strategies are really easy to apply and will nail you some quick results to help you get started on your weight loss journey.
Use the quick results to get inspired and commit for the long term.
Changing your body composition is a journey.
And these strategies are meant to help you get started.
Start today, and start working towards the body of your dreams.