Please update your browser to view this website.

Hammer Fitness Blog

5 Easy Ways to Lose Weight 

We live in a fast-paced society, and it doesn’t look like we are about to slow down anytime soon. We have apps to make our life and work more accessible, people to walk our dogs and healthy or special diet meals prepared and delivered right to our door.  One of the first thing clients ask us is, “how long will it take to lose weight?  I want to lose weight fast.”

We could go into the pros and cons of the various popular diets out there: keto, paleo, low carb, no-carb, high protein, and the Mediterranean, but we believe in educating our clients, so here is a list of 5 Easy Ways to Lose Weight. 


How many are you doing, good or bad? 


  1.  You are eating too much or too little.  Even the most honest people often overestimate how much they are eating daily.  Without proper tracking of macros, calories, or portion sizes, it is impossible to know just how much you are taking in.  You need to create a caloric deficit, which means you need to burn more calories than you are eating.  If you are eating in a surplus, then you will never lose weight.  If you are undereating by too much, that can be counter-productive because it can lead to muscle loss and slow down your metabolism.


2.  Little or no exercise or too much.  Exercise is one of those things that you have to find the right balance for your goals and body.  Creating a caloric deficit and not resistance training could lead to muscle loss and ultimately slowing down your metabolism.  However, doing hours of cardio is unsustainable, muscle wasting and will create a stress response in the body that can stall all efforts to lose weight.  Finding that right balance of resistance training and cardio is healthy and sustainable.


3.  You are only going by the scale. Whatever the number shows is only one measurement of your progress and can mean many things—water retention from hormonal changes. Weight loss fluctuates throughout the day, month, and sometimes by hour.  Your weight is affected by what you consume if you resistance train, you could be gaining muscle and losing body fat which will not be reflected on the scale as weight loss.  When this happens, your clothes may start to feel looser, especially around the middle.


4.  You are not eating enough protein.  Protein has proven to be effective with weight loss by increasing feelings of fullness, diminishing food cravings, and boosting your metabolic rate.  When meal planning for weight loss, make sure to choose high protein foods.


5.  You are not eating enough fibre. Fibre helps to reduce your appetite by forming a gel-like substance that draws water in and slowly moves through your digestive tract giving you a feeling of fullness for longer.  Highly processed foods with little or no fibre could halt your weight loss efforts or at least slow them down.  For speeding up your weight loss, always choose whole, single-ingredient foods that are still in their most natural state.

Debra Basch