If the thought of overhauling your entire lifestyle to lose weight sounds exhausting, take it from someone who’s actually done it: you don’t need to go to extremes to see real results. In a viral TikTok, weight loss coach Kols, who’s shed 70 pounds herself, breaks down three surprisingly simple tips that helped her—and could help you—lose 10 pounds in a month without intense workouts or food deprivation.
“Weight loss isn’t easy, but it’s also not complicated,” says Kols. “Society overcomplicates it so we can package it and sell it like it’s this magic thing… and you really don’t need to do all that.”
Here’s how she kept things simple—and sustainable.
@healthkols HOW TO LOSE WEIGHT WITHOUT ANY EFFORT this is the easiest and most low effort way to start losing weight!! #weightloss #easyweightloss #lose10lbs #howtoloseweighteasy #weightlossforwomen original sound – Kols Realistic Fitness
1. Swap Your Staples for Lower-Calorie Versions
Kols says the first step is to audit your kitchen. Look at what you’re eating most often, then find lighter alternatives.
“For me, that was mac and cheese, pasta, tortillas, bread, milk, cereal, cheese—pretty normal stuff,” she says. “I can almost guarantee there is a lower-calorie version of that food.”
She compares a box of Kraft mac and cheese (over 1,000 calories) with a brand like Goodles, which clocks in closer to 600. A cup of whole milk? 150–200 calories. Almond milk? Only 30.
“You’re just looking at the foods you already have and the next time you’re at the store, get the lower-calorie version. That alone can save you hundreds of calories a day—enough to start losing weight.”
2. Use a Measuring Cup
No tracking apps, no food scales—just a good old-fashioned measuring cup. Kols says this one small tool made a massive difference in her weight loss journey.
“This is something I did not use until I started my weight loss journey, and let me tell you—it changes everything,” she explains. “It adds like three seconds to your cooking time.”
Before, she’d eyeball pasta or cereal servings, often unknowingly doubling or tripling the actual portion size. Once she started measuring, she realized she was eating far more than she thought.
“I’m not saying this to make you feel bad,” she adds. “But just knowing how much you’re actually eating helps you stay in a calorie range that supports weight loss.”
3. Don’t Meal Prep—Just Be Prepared
Traditional meal prep sounds great in theory, but Kols warns it doesn’t work for everyone.
“If you’re like me, you’re probably not gonna want the Cheeseburger Bowl on Wednesday when you made it on Sunday,” she says. “Instead, have a rotation of meals you actually enjoy eating and keep those ingredients on hand.”
This method allows for flexibility while avoiding the all-or-nothing mentality that derails so many weight loss efforts.
“You’re gonna be far more successful if you’re actually enjoying the foods that you’re eating.”
Bonus Tip: Move a little more. Afraid she’s about to tell you to hit the gym five times a week? Don’t worry—she’s not.
“I’m not even gonna tell you to go to the gym,” says Kols. “But if you can just add an extra 1,000 or 2,000 steps to your day—even walking in place while watching TV—it makes a difference.”
It doesn’t have to be a structured workout. More movement, in any form, adds up.
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Keep It Simple
Kols’ final piece of advice is refreshingly honest: forget the fads and focus on consistency over perfection.
“You don’t have to do a bunch of crazy stuff to get weight loss results,” she says. “Just eat in a calorie deficit, move your body a little more, and create a plan that’s realistic and sustainable.”
