First of all, none of you are dummys. No matter who you are, nobody knows how to lose weight fast and effectively until they are taught properly. Even people with incredible genetics don’t actually know how to develop a proper weight loss plan until they are taught how!
Instead of sitting here and explaining another logistical weight loss plan that doesn’t give you any true advice, I am here to provide you 10 awesome weight loss tricks that anyone can easily use!
Even if you don’t change anything else about your lifestyle, using any of these 10 tricks will help any “dummy” lose weight!
How to Lose Weight for Dummys
1. Green Tea Before Your Workout
One of my favorite tricks anytime I want to lose a few pounds is to drink strong green tea before my workouts. Green tea is probably natures best fat burner because it is powerful, and it is not too aggressive for your body.
A strong cup of green tea can have between 50mg and 75mg of caffeine, but it will also contain other weight loss properties.
According to a study produced in The Journal of Nutrition,
“These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum TG (triglycerides).”
Green tea is more than just a dose of caffeine, it has other properties which induce even more weight loss. Try drinking a cup of green tea before working out, you’ll see what I mean!
2. Tabata Interval Training
Some of these tips will be diet advice, some will be supplements, and some will be workout advice. My first workout tip to lose weight quickly is to use Tabata interval training.
Although you can even use Tabata interval training as your entire workout for the day, I prefer to do one Tabata interval set at the end of my workout of the day.
For those of you who don’t know, the Tabata interval protocol involves 8 rounds of 20-seconds maximum effort work, followed by 10-seconds of rest.
The main benefit of using Tabata intervals is that you will increase your aerobic and anaerobic conditioning, but another important benefit is you will burn more calories in less time.
According to a study produced in the International Journal of Exercise Science,
“Tabata Interval Training (TAB) elicited a higher average VO2 value (33.1±1.5 v. 27.2±1.6 ml/kg/min, P<0.01), percent of VO2peak achieved (71.0±0.3 v. 58.4±0.3%, P<0.01), maximal HR (162.4±4.6 v. 145.6±4.8 bpm, P<0.01), and post-exercise blood lactate concentration (6.4±1.1 v. 3.7±0.5 mmol/L, P<0.01)” when compared to a Traditional Resistance Protocol (TRAD).
Try doing one Tabata interval set at the end of your workout!
3. Apple Cider Vinegar for Weight Loss
One of the simplest ways you can improve your ability to lose weight is by drinking apple cider vinegar each day. The main benefit of drinking ACV for weight loss is that your digestive system will improve, and your body will breakdown nutrients easier.
Overall, this will help you improve your insulin sensitivity and make it easier to lose weight.
You can drink apple cider vinegar first thing in the morning if you want to help your stomach “wake up.” I often do this, but normally I add the ACV to a tea (usually ginger or turmeric tea). However, many people prefer to drink ACV before or after their meals, when it can improve their digestive system for the food they eat.
As stated in a study produced in the journal Pharmaceutical Sciences,
“results indicated that apple cider vinegar in both concentrations was not effective after 3 days of the start of its administration. However, on day 7 it reduced blood glucose levels significantly and this was maintained on days 14 and 21. Glucose tolerance test showed that apple cider vinegar was effective in lowering blood glucose level after 60 minutes of glucose administration and this was maintained up to 120 minutes.”
One word of caution about ACV use- don’t use this product if you have sensitive teeth. Also, always wash the ACV from your teeth with water or by brushing your teeth soon after.
If you want to try apple cider vinegar to help you lose weight, my favorite brand is:
Bragg’s Organic Raw Apple Cider Vinegar
4. Citrulline Malate Before Bed
Another extremely simple change you can make to your life to lose more weight is to drink citrulline malate about 30 or 45-minutes before bed.
Citrulline malate is an amino acid which helps improve your circulation, while also increasing your growth hormone production. Many people drink citrulline malate before exercising (which is fine), but I believe the bigger impact of this supplement is when you drink it before sleeping.
Drinking citrulline malate before bed will promote better muscle recovery and muscle growth, which can significantly increase your basal metabolic rate.
For the best results, I drink 3 to 6 grams of citrulline malate before bed.
If you would like to try citrulline malate, my favorite citrulline product is:
5. Fasted Cardio
Although this is a relatively debated topic, my opinion on fasted cardio is clear: it is great for weight loss.
I mean, it just makes sense to me.
For people other than myself, I suggest you only try fasted walking or light fasted exercise. However, I often do entire High Intensity Interval Training workouts in a “fasted” state, and it is my favorite way to train!
For those of you who have not heard of fasted cardio, it is essentially the concept of training in the morning after your nightly sleep on an empty stomach, when your body is in a “fasted” state. You cannot eat or drink anything that will raise your blood sugar during this time, however some supplements and drinks are generally allowed.
Fasted cardio does not only help you lose weight because of the calories you burn while exercise, it also can help substantially improve your internal organs and help increase your basal metabolic rate daily through a process known as cell autophagy.
Autophagy is a cellular process where dead cells are essentially “eaten” by your body and cleaned out. This is a vital process which stimulates a healthy body.
According to a study produced in the journal Autophagy,
“Our data lead us to speculate that sporadic fasting might represent a simple, safe and inexpensive means to promote this potentially-therapeutic neuronal response.”
Performing fasted cardio can help stimulate autophagy and help you lose weight quickly in numerous ways!
6. Acetyl L-Carnitine
L-carnitine is one of the most well-known fat burning supplements, and it is not even a stimulate! Acetyl L-carnitine is the scientific name of the most common form of l-carnitine used for dietary supplements, and I use this product nearly year-round because I feel it is effective for me.
L-carnitine assists your body with cellular metabolism, which is why it also works extremely well with fasted cardio.
According to a study produced in Obesity Treatment/Etiology and Pathophysiology,
“results from meta‐analysis of eligible trials revealed that subjects who received carnitine lost significantly more weight (MD: −1.33 kg; 95% CI: −2.09 to −0.57) and showed a decrease in body mass index (MD: −0.47 kg m−2; 95% CI: −0.88 to −0.05) compared with the control group… We conclude that receiving the carnitine resulted in weight loss.”
For most people, using 500 mg or 1 gram of L-carnitine before training can produce the results you are looking for!
If you want to try L-carnitine for yourself, my favorite brand is:
7. German Volume Training
There are tons of workout programs which I could tell you to use to lose weight, but I want to only give you the most directly beneficial options. Even one session of German Volume Training (GVT) can substantially improve your weight loss efforts.
GVT includes doing 10 sets of 10 reps, with only 1-minute of timed rest in between each set.
For GVT, you want to focus on compound exercises. Don’t try to use this workout program with dumbbell curls or lateral raises, you want to do bench presses, overhead press, barbell rows, or other similar exercises.
German Volume Training is possible the single best weightlifting program for building muscle mass, and in my opinion, it is just as effective for weight loss.
8. CBD Oil
Although CBD oil is much more than a weight loss product, using CBD oil each day can significantly improve your ability to lose weight for many reasons.
Outside of the other intrinsic benefits of using CBD oil, the main benefit of taking CBD oil or other CBD products is that it promotes homeostasis within the body. Although there is not conclusive research on the subject, using CBD oil to help you lose weight is a great idea because it will help improve your body in many additional ways too.
CBD oil promotes homeostasis through regulation of the Endocannabinoid System, which helps promote energy metabolism.
According to a study published in Pharmacology Biochemistry and Behavior,
“the existence of alternatives such as CB1 partial agonists, neutral antagonists, antagonists restricted to the periphery, allosteric modulators and other potential targets within the ECS indicate that a cannabinoid-based therapy for the management of obesity and its associated cardiometabolic sequelae should remain open for consideration.”
Taking CBD oil is likely the safest way to properly up-regulate your Endocannabinoid System, and the safest way to use develop homeostasis within the body and enable easier weight loss.
I use CBD products nearly every day for numerous reasons, and I always feel that I have a much better lean muscle mass to body fat ratio when I am using them.
If you are interested in checking out some CBD products, two of my favorite companies are:
There are many ways to use CBD products, but one of my favorite options is this CBD/Matcha Tea Latte that I drink in the mornings:
9. Try Yoga
Most people don’t value yoga as a form of exercise which can help with weight loss since it doesn’t burn as many calories as other forms, but it can help you lose weight in numerous other ways as well.
First, practicing yoga will improve your circulation, promote muscle recovery, help your joints and ligaments feel better, and promote good mental health.
All of these benefits of yoga are instrumental for weight loss in their own specific way.
By practicing yoga, you will develop a deeper connection with your body, and you will be able to stay on task and complete your goals easier. Over time, adding in a couple yoga sessions per week will improve your overall health enough that losing weight will become extremely simple.
Yoga sessions can be more or less intense depending on your ability levels and goals, but all types of yoga are forms of “mindfulness.” According to a study published in the Journal of Personality and Social Psychology,
“Mindfulness is an attribute of consciousness long believed to promote well-being.”
As demonstrated in a study on mindfulness-based weight loss published in Appetite,
“reductions in BMI were mediated primarily by reductions in binge eating. Despite its brevity, the intervention was successful at bringing about change. Further refinements should increase its efficacy.”
Practicing yoga will help you lose weight more than other more strenuous forms of exercise (higher calorie burning) because it develops a strong connection between your mind and your body which can allow you to lose weight at a better rate.
My favorite way to utilize yoga and mindfulness is to practice yoga about an hour before sleep. Doing so helps me sleep better, recover faster, and maintain the best possible lean muscle mass to body fat percentage!
10. Jump Rope Workouts
There are tons of other exercises or workout programs I could add to my list, but I want to finish by telling you to do jump rope workouts for a reason!
Unlike other exercises or forms of training, jump rope workouts are the best for weight loss because they are the least stressful on your central nervous system.
I can tell you this with full confidence because I have had points in my career where I would jump rope for 30-minutes (40 seconds on/20 seconds rest for 30 minutes consecutively) before practice!
Not only is jump roping relatively easy on your central nervous system, it burns an enormous number of calories. There are many ways you can use your jump rope, but my personal suggestion is to simply add 10-minutes of jump roping to the beginning or end of your regular workouts and begin adding additional minutes over time.
If you maintain your normal workout routine and simply add 10 or more minutes of jump roping onto your workout you will notice how much more weight you are losing within a couple workouts!
According to a study published in Contemporary Pediatrics, jump roping burns approximately 775 calories per hour for a 167-pound person. The study examined numerous other forms of exercise (walking, running, various sports, etc) and the only two activities to burn more calories were running at a pace of 7 mph, and racquetball- both which are much more intense on your joints and central nervous system.
Jump roping is, in my opinion, the best form of cardio for weight loss because it is superiorly simple and effective!
Concluding Thoughts – Losing Weight for Dummies
The reason I gave you these 10 specific tips is because I believe anyone can add them to their current lifestyle and make losing weight easier. Unlike full diet plans or extensive long-term workout programs, you can add any of these tips on any given day and you will see an instant result.
If you utilize all of these tips, I believe you will see enormous results and develop an aesthetic physique like you always wanted!
Use these tips and you will see that weight loss can be easy for dummys too!
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