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3 Simple Weight Loss Tips You'll Wish You Knew Sooner

William Li offers three tips on how to lose weight.

What is the secret to weight loss? William Li, a bodybuilder and fitness influencer with over 3.8 million followers on TikTok and 1.2 million on Instagram, claims he knows the three secrets that will help you lose weight. "Here are three weight loss tips that I wish I knew about sooner," he says in the viral TikTok video. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on each of them. 


Tip 1: Reduce Carb Intake at Breakfast


"Number one is to reduce the amount of carbs you have for breakfast. Eating a lot of carbs for breakfast will spike your insulin and make you hungry in the afternoon," he says in the video. He also suggests avoiding pancakes, cereal, toast, muffins, and croissants altogether. 


What the RDN Says About Carbs at Breakfast


"I agree that most people eat way too many carbs in general and definitely don't get enough protein at breakfast," says Collingwood. "I recommend some carbs at breakfast, but also pairing that with 20-30 grams of protein." She suggests aiming for eggs with toast or changing to an English muffin (lower calorie/carb) "and definitely avoid high sugar muffins and high fat croissants," she suggests. "Cereal is not a no-no, but choose one that is high in fiber and maybe sprinkle on top of Greek yogurt instead of just having it with milk. Pancakes usually are paired with syrup which is really high in sugar, so unless you make your own protein pancakes with cottage cheese or protein powder, I would probably skip those or limit to one and combine with eggs."

Related: She Lost 55 Pounds in One Year: 5 Tips to Become "Unrecognizable"


Tip 2: Reduce Meal Frequency


Tip number two is to reduce meal frequency, according to Li. "So instead of having three or more meals, have two or fewer," he says. 


What the RDN Says About Reducing Meal Frequency


Reducing meal frequency is a form of intermittent fasting, according to Collingwood. "I am not a fan of intermittent fasting for weight loss because it often causes more muscle wasting and less total fat loss," she says. "Even if the scale says you lost 'weight" it is not the kind of weight you want to lose." She recommends eating a good breakfast with some carbs (especially from fruit) and getting that 20-30 grams of protein she mentioned above. "Then have good meals for lunch and dinner that fill so you aren't hungry for mindless snacking on high sugar, high fat items throughout the day."

Related: 3 Proven Methods to Get the Body You Want in 2024


Tip 3: Avoid Liquid Calories


Finally, don't drink your sugar. "Tip number three is to avoid liquid calories as they're not very satiating," says Li. 


What the RDN Says About "Liquid Calories"


Collingwood agrees about avoiding liquid calories like soft drinks, juice, sweet tea, etc. However, there are a few exceptions. "If you have a smoothie with protein powder or greek yogurt in it, then it can be a very satisfying meal replacer," she points out. "Or I am also a fan of using ready to drink protein shakes (like Premier Protein, Fairlife Nutrition Plan, Core Power, ON Nutrition, OWYN, etc) for a snack or addition to a meal for added protein."

@wiilliamli 3 Simple but Effective Tips to Lose Weight! #loseweight #losefat #fatloss #diet #diettips #weightloss ♬ Blade Runner 2049 – Synthwave Goose

💪🔥Body Booster: While carbs on their own don't make a healthy breakfast, pairing healthy carbs with 20 to 30 grams of protein for breakfast will help you lose weight. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more