5 Easy Tips to Lose Weight Naturally and Sustainably

Losing weight doesn’t have to mean drastic dieting or hours at the gym. By making small, sustainable changes to your routine, you can achieve your weight loss goals while supporting overall health. Here are five simple tips to help you on your journey:

1. Start Your Day with Protein-Packed Breakfasts

Eating at least 30 grams of protein for breakfast sets you up for success by keeping you full and reducing cravings throughout the day. Pair protein with healthy fats for long-lasting energy.

Here are some great options:

• Eggs: 3-6 pasture-raised eggs

• Greek Yogurt: 4-8 ounces

• Cottage Cheese: 4-8 ounces

• Meat: 5 ounces of your choice (opt for grass-fed when possible)

Mix and match these ingredients to create a balanced and satisfying meal.

2. Hydrate with Electrolytes in the Morning

Proper hydration within the first hour of waking up is essential for energy and reducing sugar cravings. Sometimes what feels like hunger is actually your body asking for water or minerals.

Adding a pinch of sea salt or an electrolyte supplement to your water can help replenish vital nutrients and keep your body balanced. Try starting your day with 10 ounces of water and a source of electrolytes to feel refreshed and satisfied.

3. Incorporate Strength Training into Your Routine

Lifting weights 2-4 times per week is one of the most effective ways to build muscle and increase your basal metabolic rate (the number of calories you burn at rest). Muscle is metabolically active, meaning it helps you burn fat even when you’re not exercising.

Here’s a simple plan:

• 2 Full-Body Workouts Per Week: Great for saving time.

• 4 Push/Pull Sessions Per Week: Divide your workouts into back and chest exercises one day, biceps and triceps another, and incorporate core, neck, and leg exercises twice a week.

4. Walk for 60 Minutes Daily

Walking is a low-impact way to burn calories without increasing hunger. Consistently walking for an hour each day can lead to noticeable weight loss over time.

For an extra boost:

• Add incline walking at 3-4 mph with up to a 15% incline. This can supercharge your calorie burn without the need for intense workouts.

5. Moderate Your Carbohydrate Intake

Carbohydrates play an important role in your diet, but many people consume far more than they need. The right range for most moderately active individuals is about 60-120 grams of carbohydrates per day, sourced from whole foods.

Healthy carb options include:

• Organic fruits and vegetables

• 2-3 ounces of freshly squeezed orange juice

• Raw honey

• 100% pure maple syrup

By reducing processed carbs and focusing on nutrient-dense sources, you can manage cravings and maintain steady energy levels.

These five tips are practical, easy to implement, and designed to help you shed pounds without feeling deprived. Remember, consistency is key—small changes made every day can lead to big results over time. Start with one or two of these tips and build from there, creating a sustainable routine that fits your lifestyle.

Do you need help with nutrition and accountability? DM me on Instagram @anjamertl.co (https://www.instagram.com/anjamertl.co) or send an email to anja@devo.media.