Do you want to lose weight easily? While it is easy to sell you the dream and tell you the losing weight is easy, as an online weight loss coach it would be unethical for me to tell you this. 

That’s what the diet and fitness is selling you, and that is why the whole industry is a mess, and why you are seeking solutions to lose weight more easily – again.

But losing weight sustainably and maintaining your results is possible – more than possible – as I have demonstrated with hundreds of my clients that I have helped to:

  • Improve health
  • Lose weight
  • Improve their confidence
  • Have more energy
  • All without ”dieting”


Today I address an important nutritional factor that affects effective weight loss.

Before I begin, it goes without saying that following a high intensity exercise plan is essential for the busy person. Do this if you want to achieve weight loss in the quickest time possible and with the shortest workouts possible.

In addition to exercise set specific, measurable, achievable and time bound targets. Applying the principles of specificity to your workouts because it will help you put your body into a state of fat loss, muscle gain, and better health as well as fitness.

But how many of us overlook nutrition in our quest for weight loss though?


How To Lose Weight Easily


I don’t mean crash or yo-yo diets, starving yourself or taking fat loss supplements, only to put the fat right back on, plus a little bit more.

It appears many many people are doing just that with limited and short lived weight loss success. Which answers the question – how many of us overlook nutrition in our weight loss efforts? Most of us apparently will go for quick fix solutions to weight loss over healthy methods for sustained weight loss and health for life.


Do You Eating Appropriately For Your Activity Levels?


Lets face it, most of us are sedentary for most of the time.

Even if you exercise one hour per day that leaves 23hours daily that you are sedentary or low level activity levels. While you are living at this level of activity the body’s primary and preferred source of energy is fat. The very thing you are trying to shed!

Now consider what most people eat at breakfast, lunch, snacks and supper:

  • Cereal
  • Crisps
  • Bread
  • Pasta
  • Low fat ‘health foods’


Most people struggle with and experience weight gain, let alone achieving fat loss because of the very foods we consume, and not because of the volume or calories we eat.

In fact I have had a client eating 600kcal daily and still gaining weight. It wasn’t until she provided her body with the fats, proteins and nutrient dense foods like fruit and vegetables, and reduced her starchy refined carbohydrate intake that she began to achieve weight loss results.

The importance of recovery after exercise cannot be over-stated. It is essential in order to get the results you want from your training.

Refuelling is important for this and the most important time for this is immediately after your training session. If you really feel the need to eat starchy or sugary foods or consume sports nutrition, do it within fifteen minutes post workout where you are extremely insulin sensitive and the likelihood of the sugar making you fat will be reduced.

An important factor in recovery and muscle gain (essential for weight loss in men an women, and don’t worry about bulking up as this wont happen) is human growth hormone (HGH). Clever timing of your sports nutrition, or avoiding insulin inducing foods like sugar and energy drinks will make your body more likely to elicit HGH production and result in faster recovery, lean mass synthesis and fatloss.

Peak times for recovery by HGH in the body are a couple of hours after you go to sleep. This is when we repair ourselves and adapt to exercise stress and by avoiding high GI foods before bed this can be achieved. In addition a siesta may well aid recovery but remember you are not likely to have a HGH response if you’ve previously ingested high glycemic index foods. Additionally high GI foods are extremely likely to make you gain weight – not good for you fat loss goals!


Match Your Eating To Your Weight Loss Goal


Since we don’t perform the same training sessions all year long and periodisation is crucial to improved performance, ensure that your fueling matches your training.

Adjust your protein, fat and carbohydrate intake as your training changes to ensure rapid recovery. All macro-nutrients play an essential role and your body needs different ratios of each at different training periods.


Match Your Nutrition To Your Exercise


Training VolumeIntensityNutrition
High – endurance athletes and a mistake for fatlossLow – running, cycling, swimmingIncrease your fat intake, with lower carbohydrate and maintain high protein
Low – great for fatloss and getting lean bodyHigh – interval training, resistance exerciseDecrease your fat and carbohydrates intake, and maintain a high protein intake


To lose weight easily protein should be maintained at twenty to thirty percent of total calories. Fat and carbohydrate content should change with training intensity and volume. As always concentrate on a nutrient dense diet.


5 Steps To Lose Weight Easily


  1. Consume sports nutrition quickly post exercise (if at all) and stay away from it at other times of the day. In fact, you would probably do best to avoid sports nutrition all together initially, or focusing on protein and fat over carbohydrates.
  2. Avoid highly refined carbohydrates during your sedentary day.
  3. Question the need for sports nutrition at all if your sessions are short <1hour.
  4. Perform very high intensity and short sessions to maximise growth response and fatloss.
  5. Allow your training to dictate your nutrition. Lots of low intensity exercise using fat for fuel with limited fatloss, or high intensity interval sessions and rapid fatloss? Which have you got time for?


Its sad that so many people in western society are looking for effective weight loss. Desperate to lose weight easily, most only achieve limited or short lived success. I hope you find this information useful and it helps you achieve long term healthy results.

If you need further assistance I recommend reading this free weight loss guide which takes you through actionable steps to help you lose weight without dieting.

If you happen to be struggling to lose weight and you think it might be age related, this article on essential supplements and nutrition for menopause.

If you feel ready to take the next step and accelerate your weight loss, health and fitness results, then online weight loss coaching may well be for you.

About the Author Nico Valla

I believe you can achieve success in your health, fitness, relationships and career, in a way that is unique to you.

As a business owner, teacher and dad with three children I understand how hard keeping healthy can be. We’re in this together, and I want you to know I am here to help you.

Having been a personal trainer and nutrition coach since 2008, as well as navigating parenthood since 2015, this past few years I have had the opportunity to help hundreds of clients improve their self-confidence, self-image, stop feeling judged when they walk into a room.

I believe you can solve all these problems and start making these changes a reality this year, and I'm looking forward to helping you!

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}


Book [Your Subject] Class!

Your first class is 100% free. Click the button below to get started!