Hey there,

Weight loss gets this bad rap—starving yourself, hour-long treadmill sessions, etc...

After 20+ years of this stuff, I’ve learned one of the best things you can do is to find ways to make dieting suck less.

How does fat loss work? Calories in vs. out. That’s it. But there are ways to make it feel a bit easier.

You don’t need to suffer—make hitting your goals easier with tricks that feel like cheating.

Small tweaks that have a big impact.

I’ve got five tips that will make weight loss easy, backed by science, and I’ve used ‘em all. Keep an eye out on my YouTube channel where I break this down with more detail.

But, for now...focus on these:

Fiber is Your Secret Weapon

Aim for 15g per 1,000 calories—oats, broccoli, beans and some healthy whole grain breads that aren't too processed.

For a 200-lb person eating 2,000 calories that’s 30g. This keeps you full and cuts cravings for the processed stuff.

A 2015 Annals of Internal Medicine study (DOI: 10.7326/M14-0611) showed 15g extra fiber slashed food intake by 10%.

Drink Enough Water

Drink half your body weight in ounces of water. Again, for a 200 lb person, drink 100 oz of water daily (3 liters).

Water make your entire body work better at a foundational and cellular level. It'll help you stay full longer and helps facilitate the fat burning process. Get a water bottle that you can sip from throughout the day. The most common excuse for people not drinking enough water is "I always forget". The way you don't forget is by having a bottle of water with you at all times. Do it and you'll start to build the habit.

A 2016 Journal of Human Nutrition and Dietetics study (DOI: 10.1111/jhn.12368) found 17 oz of water pre-meal cut calories 13%!

Hit Your Protein Number

Target 1g per pound of ideal weight. If you weigh 180 lbs, get 180g from steak, eggs, chicken and other lean proteins. This will keep you feeling full longer and helps you keep more muscle as you lose fat.

A 2015 American Journal of Clinical Nutrition study (DOI: 10.3945/ajcn.114.097162) showed high protein diets slashed hunger by 30%.

High Volume-Low Calorie Foods

Salads, broth soups, berries—huge portions, tiny calories. Fills you up, tricks your gut. Foods that take up more space in your stomach will keep you full longer. Fruits and vegetables are great because they have the added benefit of having fiber, as well.

A 2007 Appetite study (DOI: 10.1016/j.appet.2006.08.065) found high-volume meals cut next-meal intake by 26% because they keep you full longer.

Plan Ahead

Make sure your current meal makes sense based on what you'll have the rest of the day. If you're having pasta for dinner, have a lower carb lunch so that you can enjoy the pasta and not feel guilty.

If you stay one meal ahead, you'll win. This is one of the biggest tricks I use and it works wonders for keeping me lean and healthy.

Planning reduced overeating by 13% (fewer unplanned snacks/meals) and improved adherence to caloric goals by 15%.

I get it—you’re busy and want to lose weight but not go crazy.

I’ve been there, and these work.

Let's recap...

Fiber (15g per 1,000 cal) fills you, water (half your weight in oz) kills hunger, protein (1g per ideal lbs of bodyweight) holds you steady, big foods fake out your stomach, and planning keeps you one step ahead.

Science backs it—I’ve lived it, and so have my clients.

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