7 Low-Effort High-Reward Weight Loss Tips For Overweight Beginners: How to Lose 10 kg Permanently With Just One Of These Seven Tips

Did you know that you are 4 times more likely to order dessert at the restaurant if your waiter/waitress is overweight?

Link to study: https://journals.sagepub.com/doi/abs/10.1177/0013916515621108

Social influence is huge.

Which brings us to my first tip:

Weight Loss Tip #1: Get 3 New Friends Who Are Skinnier Than You

"Your weight is the average weight of the 5 people you hang out the most with."

You don't have to hang out with people physically, it can be enough to spend most of your time consuming content (like watching TikToks) from people in good shape.

Weight Loss Tip #2: Redesign Your Food Environment

Not only your social environment is a huge factor to weight loss but your access to food matters too.

Imagine if there were cookies, burgers, and ice cream in front of your eyes all the time. It would make weight loss pretty much impossible. (except if you condition yourself to hate these foods)

Out of sight, out of mind.

• You can do groceries shopping more strategically without spending money on junk food snacks.
• You can have high-protein and high-fiber food in front of your eyes all the time during your meal times.
• You can move out to a city that doesn't have your favorite restaurant.

But how do you know if these things work?

Weight Loss Tip #3: Install Libra if you have an Android phone or Happy Scale if you have an iPhone

My friend Yannick told me that this is the only thing he needed to lose weight permanently: tracking his weight changes with this app called Libra.

"It's okay to cheat sometimes as long as the trend is going down."

No more worry, no more guilt, the trend is going down.

Seeing the progress of your weight going down is the most motivating thing ever.

Once you are motivated, the ride becomes easy.

But what about nutrition?

Weight Loss Tip #4: Eat Enough Protein And Fiber + EAT MORE High Volume Low Calorie-Density Food

It's not about eating less, it's about eating more of what you need and smartly reducing your hunger.

Weight Loss Tip #5: Don't Eat When You Are Not Hungry & Don't Eat After You Are Full (better to throw away food than to eat extra calories)

Do I need to explain this one? I don't think so.

Weight Loss Tip #6: Exercise Regularly (3 to 7 times per week)

Exercising REDUCES your hunger levels compared to being sedentary.

On the other hand, exercising too much increases your hunger levels.

Make it easy for yourself and exercise moderately depending on your motivations.

Something is better than nothing.

Increasing your activity levels and being more active in general can also be enough.

Weight Loss Tip #7: Build a Consistent Daily Routine

Your body physiologically loves to keep a consistent circadian rhythm and rewards you with less hunger if you have consistent meal times, consistent exercising times, consistent sleep times, consistent light exposure times, etc.

Low effort, high reward.

Don't believe anything I say. Research and try it out yourself.