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5 Effective Ways To Lose Weight With Zero Effort

5 Effective Ways To Lose Weight With Zero Effort

It isn’t easy to lose weight, especially when you try to make too many major lifestyle changes all at once.

When you’re feeling completely overwhelmed knowing you have to pay more attention to what you eat, and how much you exercise, all while still keeping up with the rest of your daily responsibilities, it makes sense why you’d want to quit trying even before you start.

Here are five effective ways to lose weight that won’t leave you feeling stressed or burned out.

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Include all five major food groups in your diet

Don’t hold yourself back from trying to lose weight just because you don’t want to cut out foods. There’s no rule that says you can’t embark on a weight loss journey without changing your entire diet on the spot.

When it comes to food, it’s a variety of food groups, and appropriate portions, that will reduce your calorie intake, not cutting out foods or eating more of one kind of food over another. Including grains, protein, fruits, vegetables and dairy in your diet means you will automatically consume more kinds of foods that have more nutritious value in them per serving, but fewer calories, such as vegetables.

Exercise a little bit, a few times per week

Intense, daily exercise isn’t necessary if you want to lose weight gradually. You might find it hard to get into an exercise routine if you go into it thinking you have to work out until your muscles ache, then wake up and do it all over again the next day.

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The good news is, it doesn’t have to be that way. Reducing your calorie intake combined with exercising consistently is your key to seemingly effortless weight loss. The goal is to burn more calories than you’re putting in. If you can find a fitness activity you love, you’re one step closer to losing a few pounds. It’s better to give various activities a try until you find the ones you like doing than to avoid exercising altogether, especially when you want to lose weight.

Relax by doing something that doesn’t involve food

Relaxing even when you feel overwhelmed is part of a healthy lifestyle. Stress can lead to overeating and weight gain without you even realizing it’s happening. Weight loss doesn’t come easily, though, if your definition of relaxation involves mindless snacking while binge-watching FRIENDS on Netflix.

If you need some relaxation time in the evenings or over the weekend, do something that doesn’t involve food. Read a book or do a mindless activity that requires two hands, like folding laundry with a T.V. show playing in the background. Go for a walk around the block. Play with your cat or dog.

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Make weight loss part of your life, not your whole life

Deciding to take steps toward losing weight is a big choice. You will probably start off fairly motivated and attentive to what your doctor and/or dietitian suggest, but the journey often branches off in two different directions not long after that. Either you’ll keep at it full force or slowly start falling back into old, less healthful habits. It’s hard to find the middle ground.

To lose weight without hitting either wall, don’t make it your only priority. Decide what things are most important to you – work? Family? Friends? Figure out how to incorporate weight loss into each of those key areas in your life. By focusing on being your most productive at work, for example, you’ll start thinking more about what kinds of food and snacks to pack that will keep you feeling at your best. Or you might decide walking up and down a few flights of stairs during your 10-minute break is something you’d rather do than stand around the coffee maker in the break room.

Eat what you want, when you want it

You may have been previously led to believe weight loss means you have to stop eating certain foods. In reality, depriving yourself of foods you like to eat makes weight loss basically impossible.

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When you completely remove foods you enjoy from your diet, it’s much harder to introduce and experiment with new, sometimes healthier alternatives. There’s no need to stop eating one food, as long as you balance it out with another. You can still eat chocolate, as long as you make sure to have your fruits and veggies, too.

With small, gradual changes over time, weight loss isn’t just effortless: it’s possible. Try one new thing at a time and figure out what works for you. Losing weight is about improving your health and feeling better, and every person is different. You can, and will, make it happen!

Featured photo credit: Lindsay via flickr.com

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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