Losing weight does not have to be complicated. It is easy to get overwhelmed with all the conflicting advice out there, but at the end of the day, the best approach is the one that fits into your life and is sustainable long-term. To truly optimize your weight loss, focusing on a few key strategies will get you 80-90% of the results while still allowing you to enjoy your life.

Here are eight simple and effective tips that I would personally follow if weight loss was my goal.

8 Easy to Follow Tips to Optimize Your Weight Loss

1. Lift Weights Three Days a Week

Resistance training is one of the best things you can do to optimize your weight loss. Not only does it help maintain muscle mass while dieting, but it also boosts metabolism and keeps you looking lean and strong.

• Three sessions per week of about 60 minutes each is a great balance between effectiveness and sustainability.

• Focus on compound movements like squats, deadlifts, presses, and rows to maximize efficiency.

• If you are new to lifting, keep it simple. Stick to basic movements, progressively add weight, and be consistent.

2. Walk 70,000-100,000 Steps per Week

Walking is one of the easiest and most effective ways to increase calorie burn without adding extra stress to your body.

• This equates to 10,000-14,000 steps per day, which can be easily achieved by using a walking pad at your desk, taking a few walks on non-lifting days, or just staying active on weekends.

• Walking is low-impact, helps with recovery, and does not increase hunger like more intense cardio sometimes can.

• Breaking it up throughout the day makes it manageable and effortless.

3. Aim for a 500-Calorie Daily Deficit to Optimize Weight Loss

A moderate calorie deficit is the sweet spot for steady, sustainable fat loss.

• A 500-calorie deficit per day leads to about one pound of fat loss per week.

• It is big enough to see progress, but small enough to manage hunger and energy levels.

• Extreme deficits may cause faster weight loss, but they also increase cravings, fatigue, and the likelihood of binging.

4. Eat 0.8-0.9 Grams of Protein Per Pound of Body Weight

Protein is crucial for preserving muscle mass, controlling hunger, and keeping metabolism high.

• While 1 gram per pound of body weight is often recommended, it is not always practical for everyone.

• 0.8-0.9 grams per pound still provides plenty of protein while allowing room for more carbs and fats, making the diet more enjoyable.

• Including protein at every meal helps with satiety and muscle retention.

5. Skip Lunch 1-2 Days a Week for Flexibility

Dieting does not mean missing out on life. A little flexibility goes a long way in keeping weight loss sustainable.

• Skipping lunch 1-2 times per week allows you to bank calories for social events like date nights or outings with friends.

• This is a form of intermittent fasting that helps with calorie control without feeling restrictive.

•  It is not about starving yourself—it is about strategic flexibility.

6. Chew Gum Before Meals and Drink Coffee

Simple habits can help reduce hunger and cravings.

• Chewing gum before meals can curb appetite and prevent overeating.

• Drinking 2-3 cups of coffee per day not only provides an energy boost but also helps suppress appetite.

These small adjustments help with overall calorie control while keeping hunger manageable.

7. Cook at Home and Keep Food Simple

Home-cooked meals tend to be lower in calories and higher in nutrients compared to restaurant meals.

• Preparing meals at home gives you control over ingredients and portion sizes.

• Sticking to simple, whole foods reduces the likelihood of overeating and keeps tracking easier.

• Meals do not need to be complicated—protein, vegetables, and a carb source are more than enough.

8. Prioritize Sleep as Much as Possible to Optimize Weight Loss

Poor sleep makes weight loss harder by increasing hunger hormones and reducing willpower.

• Aim for 7-9 hours of quality sleep per night.

• Sleep deprivation leads to higher cravings, worse food choices, and lower energy.

• Good sleep improves recovery, training performance, and overall well-being.

Bonus: Align Fat Loss phases with the Best Time of Year

Weight loss is easier when your lifestyle naturally supports it.

• Trying to diet in the middle of winter when you are less active can be mentally and physically tougher.

• Planning fat loss phases during spring or summer when you can hike, bike, swim, and be more active makes the process more enjoyable and effective.

Final Thoughts

Losing weight does not have to be overcomplicated or miserable. By focusing on these eight simple strategies, you can create a sustainable and effective plan that fits your life.

The key is consistency over time. You do not need to be perfect, you just need to be good enough, long enough to see real results. Follow these tips, stay patient, and enjoy the process.