Ever notice how some people stay in shape without trying? Do you have any out of shape friends that kill themselves working out but never change? The key to weight loss is to pay attention to details and make small, smart, calculated changes without stressing out about dieting and feeling miserable. Here are two guaranteed ways you’re going to lose three pounds per week, no matter what, without lifting a finger.

If you’re out of shape, hugely fat, or even “could lose a few”, and seem to be stuck at a bad weight, you’re the perfect candidate for this. The first weapon you need to arm yourself with is green tea. The next time you’re at the grocery store, buy a box of green tea bags, you’ll get 20 for 2 dollars.

10 minutes before every meal, drink a hot cup of green tea, sweetened with splenda (you probably love sweet drinks). Green tea is an amazing diet tool, and you don’t have to do anything except remember to drink it! Green tea boosts your metabolism, crushes your appetite, and helps keep you fuller, longer. If you drink 3 cups before meals every day, you’re going to be eating hundreds and hundreds less calories every day without even realizing it.

The second thing you need to do is replace ANY sugary drink you consume on a day to day basis with DIET soda, juice, or any sort of iced tea sweetened with SPLENDA or any other artificial sweetener. If you’re taking in 300 to 500 less calories per day, of SUGAR of all things, your weight is going to plummet. Sugar is the absolute number one enemy of weight loss - not only is it packed with calories and has no nutrition, but it sends your body into fat storage mode by triggering an insulin response. There’s much more science behind it, but take my word for it.

A lot of people complain that they are getting fatter or that they have suddenly got a pouch or beer belly. Well the reason is that they drink alcohol. Stop drinking to lose weight. It can not get simpler than that.

Then you get people saying that they can’t give up the alcohol because that’s the only way that they can have a social life. I tell them that it is all in their mind. You can go out with friends and not have a drink. You can drink water. I don’t advise people to drink fizzy drinks or red bull either because they contain a lot of sugar that is not good for your waist line either.

So why is alcohol bad for weight loss?

Alcohol is a well established part of human culture. It is something that has almost become as acceptable as eating and breathing. As a social facilitator and a feel good drug choice of many its consumption is at mass levels.

However alcohol has well documented effects such as diminished performance, mental impairment, possible addiction and of course weight gain.

Stop Drinking To Lose Weight.

In order to lose weight, if that is your goal, you have to stop drinking period. You can not have it both ways. You cannot eat your cake and have it. Here is why:

One effect of alcohol that is not widely discussed, is it’s impact on body composition. In it’s purest form, ethyl alcohol, which supplies seven calories per gram, alcohol provides energy, bumping up one’s total energy expenditure anytime it is consumed.

Unlike macronutrients, protein, carbohydrates and fats. Alcohol supplies empty calories i.e calories without nutrition. To make matters worse it is the first fuel to be used when combined with carbs, protein and fats. So postponing the fat burning process and contributing to a greater fat storage.

So what that means is that when alcohol is taken in it is the first fuel to burn before carbohydrates, fats and protein. This is another reason why you should not drink and exercise because you will have to get rid of all the alcohol before you even start burning the carbs you have eaten. Then you can start talking about buring the fat in your body.

At seven calories per gram, alcohol supplies almost twice as many as carbohydrates and protein. In fact alcohol has only two less grams than fat, which has a whooping nine grams of fat. It must be remembered that alcohol lacks the nutritional benefits for a healthy metabolism and will hasten weight gain.

In most cases losing weight (fat) is not that complicated. It’s not easy, but it’s not complicated...or at least it doesn’t have to be. Here is a simplified approach to get you started on your path to a slimmer waistline.

Resistance Training

These days, it should go without saying that resistance training is a staple for all weight loss programs. That much is known. However, where many people fail miserably with aspect of their program is in choosing the right exercises.

Most people are concerned with losing their belly fat and insist on doing crunches until they puke. This approach is a complete waste of time. Instead, focus on complex movements that actually burn some calories. Squats, deadlifts, and push-ups are some of the best exercises for weight loss.

Full body workouts are great. So, work every muscle in your body, not just your arms and abs!

Resistance training should take up 2-4 days per week.

Cardio/Interval Training

Much has been said in the debate about traditional cardio vs. interval training for fat loss. Hands down, interval training takes the trophy here. It’s more effective and less time consuming. However, there’s something to be said for traditional cardio when it comes to dropping pounds. Some individuals respond very well to traditional cardio. For those people, I say do what works.

My general recommendations for cardio/interval training look something like this: interval training 2-3 days per week; traditional long duration cardio 1-2 days per week. Start here and adjust as needed.

Diet

I’m not 100% aboard the calories in/calories out approach to weight loss dieting, but it’s a good place to start. Most people greatly overeat. Therefore, start by cutting your calories. How much? I say no more than 250 calories per day. Any more than that you run the risk of suppressing your metabolism…and this is not what you want!

Further modifications to your diet should include a transition to whole foods (if it comes in a bag or a box, it most likely isn’t a whole food) and plenty of water intake. How much water is enough? If you’re not running to the bathroom all day, you likely need more water.

While this approach is quite simplified, I believe it’s exactly what people need. Too much information is overwhelming and results in action paralysis. In other words, confusion sets in and nothing gets done. Use this approach. It’ll get you moving in the right direction and you can always make adjustments on down the line.