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The Lazy Guide To Weight Loss

The Lazy Guide To Weight Loss

About 5 years ago, I realized I had gradually gained 15 lbs., thanks to stress, overeating, and total unawareness of the calories I’d been consuming. I woke up one day and realized if I didn’t lose the weight now, I may never shed it. So I worked out and changed my diet. I jogged, lifted weights, monitored my calories, and cut back sweets, but made no drastic changes. Now, I’m back to a healthy weight and I’ve taken basic measures to simply maintain it. I hate exercise, but I love cupcakes. For the lazy person in all of us, here are 18 different ways to help you lose weight and keep it off: no gym membership required. This worked for me!

1. Drink Water

Lots of it! It’s not only good for you in flushing out toxins and keeping your organs operating optimally – which further aids in shedding pounds – but water also fills you up so you eat less.

1 - A Glass of Water, Susan Nilsson

    2. Sleep More

    If you’re sleeping, you’re not eating, and more sleep means the less energy your body needs from caloric foods. Aim for 8 to 9 hours a night, or at the very least, 1 to 2 more hours than you’re used to getting.

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      3. Eat Breakfast

      Fruit, whole grains, or even a to-go bar. Giving your body energy in the morning kick starts your metabolism to help burn calories for you and keep your hunger pangs in check.

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      3 - Breakfast on Caltrain, Richard Masoner

        4. Walk 30 Minutes A Day

        Listen to music, ponder your life’s purpose, or call your mom. Just stay active for 30 minutes a day and you’ll start to see the effects.

        4 - On A Walk, John Anes SMALLER

          5. Eat As Much As You Want!

          Of carrots, apples, oranges, edamame, or any fruit or veggie that satisfies your need to nosh. These are filling foods that are good for you, and after a few days, your body will crave those instead of that bag of greasy potato chips.

          5 - babycarrots_beets_tomatoes_2009, Christopher Paquette

            6. Keep Coffee And Sweets, But Have Them Early

            If you’re craving that piece of cake or a cup of coffee, don’t deprive yourself. Just have them early in the day, not right before bed. The sugar and caffeine will inhibit a good night’s sleep, which can lead to overeating the next day.

            OLYMPUS DIGITAL CAMERA

              7. Forgive Yourself

              Don’t beat yourself up for missing a workout or feeling tight in your jeans. Negative thoughts contribute to depression, which can contribute to weight gain and overeating.

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              7 - Blong Girl Thoughfully Watching A Sunrise, Ed Gregory, Stokpic

                8. Snack MORE!

                Eating smaller bites throughout the day will keep your blood sugar from spiking and keep you from overeating if let yourself go hungry for too long.

                8 - Girls Hand Reaching accross Mexican Tapas Cafe Table, Ed Gregory, Stokpic SMALLER

                  9. Keep Calories In Food

                  Don’t drink them. You’ll feel fuller if you have food over a soda. If water doesn’t do the trick, add lemon or lime juice, or a bit of orange zest for a kick. If you’re ordering an iced tea, keep it unsweetened if you can.

                  9 - Bells Milk Bar, Spider5

                    10. Chew Gum

                    Curb your eating out of boredom with a stick of gum.

                    10 - Chiclete na boca, Guilherme Yagui

                      11. Cut Out Alcohol

                      Despite the calories on the label, the way your body processes alcohol is not as straightforward. Alcohol lowers your metabolism, suppresses fat-burning testosterone, and converts to insulin, keeping the pounds packed on. Essentially, it fuels your body’s desire for fat storage. Give it a rest until you meet your goal, and then introduce alcohol back into your life gradually.

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                      11 - Elijah Craig, Ryan Hyde

                        12. Watch TV While Lifting Weights

                        Depending on your body frame and goals, lifting 3-lb. to 10-lb. weights is easier to do while you’re watching your favorite show. Or pick up some small ankle or wrist weights to help tone and strengthen your muscles, which will help burn fat without much extra effort. Just be cautious and don’t overexert yourself: these wearable weights will alter your movements and can possibly cause damage to ligaments and bones.

                        12 - Heavy Weight, Maik Meid

                          13. Slow Down Your Meals

                          Savor your food! You’ll enjoy eating and feel more satisfied. You’ll also become more aware of when you’re full, helping you lessen the chance of overeating.

                          13 - Franklin Heijnen

                            14. Meditate And Breathe

                            Anxiety and stress contribute to weight gain. Meditating helps you calm down and take a moment for yourself. Think positively and focus on your goals. Not only will you feel better and gain more direction, but you’ll be encouraged and re-energized to continue getting healthy.

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                            14 - Man Watching Sunrise On Balcony, Ed Gregory, Stokpic

                              15. Use A Smaller Plate

                              The psychology behind this seems trivial but it is effective. If your plate looks half empty, you’re going to feel starved; if it looks full, you’ll feel full. So help slim your waist and help fill your stomach, and fill up the plate but make the plate smaller. Try some of these great recipes for healthy but delicious options.

                              15 - Street Food Festival, StateofIsrael

                                16. Brush Your Teeth

                                Right after dinner especially will help curb your need to nibble on dessert. After all, us lazy folks don’t want to brush our teeth twice in the same evening, do we?

                                16 - Day 221 of 365, Arek Olek

                                  17. Do The 7-Minute Workout

                                  Realistically, tests exhibit noticeable results if you’re at it for 20 minutes a day. Still, 7 to 20 minutes of a heavy workout may require a real effort, but hey, it’s only as little as 7 minutes out of 1,440 in a day. That’s two Pandora songs. You can handle that, right?

                                  17 - Time Out, Chris Combe

                                    18. Kill The Craving

                                    If you need a cookie, eat a cookie. Just don’t eat 5 cookies. Want a cupcake? Try cutting it in half and save the rest for tomorrow’s dessert. Just be sure to put the rest away before digging in, so you’re not as tempted to reach for more.

                                    Stokpic

                                      Featured photo credit: Piotr Szczepankiewicz/Flickr via flic.kr

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                                      Last Updated on August 20, 2019

                                      How to Control Your Thoughts and Be the Master of Your Mind

                                      How to Control Your Thoughts and Be the Master of Your Mind

                                      Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                                      Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                                      I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                                      You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                      Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                                      When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                      I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                      Who Is Thinking My Thoughts?

                                      Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                      Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                                      1. The Inner Critic

                                      This is your constant abuser who is often a conglomeration of:

                                      • Other people’s words; many times your parents.
                                      • Thoughts you have created based on your own or other peoples expectations.
                                      • Comparing yourself to other people, including those in the media.
                                      • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                      The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                                      Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                                      2. The Worrier

                                      This person lives in the future; in the world of “what ifs.”

                                      The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                      3. The Reactor or Trouble-Maker

                                      This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                                      This person can be set off by words or feelings, and can even be set off by sounds and smells.

                                      The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                                      4. The Sleep Depriver

                                      This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                      The Sleep Depriver’s motivation can be:

                                      • As a reaction to silence, which he fights against
                                      • Taking care of the business you neglected during the day
                                      • Self-doubt, low self-esteem, insecurity and generalized anxiety
                                      • As listed above for the inner critic and worrier

                                      How can you control these squatters?

                                      How to Master Your Mind

                                      You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                                      Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                      There are two ways to control your thoughts:

                                      • Technique A – Interrupt and replace them
                                      • Technique B – Eliminate them altogether

                                      This second option is what is known as peace of mind!

                                      The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                                      Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                                      For the Inner Critic

                                      When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                      You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                      For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                      You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                                      “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                      If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                                      • They rile up the Worrier.
                                      • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                      • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                      • They are a bully and is verbally and emotionally abusive.
                                      • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                      Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                      Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                      For the Worrier

                                      Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                                      Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                                      You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                      • Increased heart rate, blood pressure, or surge of adrenaline
                                      • Shallow breathing or breathlessness
                                      • Muscles tense

                                      Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                      If you believe in a higher power, this is the time to engage with it. Here is an example:

                                      Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                      “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                      Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                                      If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                      Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                                      Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                                      For example:

                                      If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                      “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                      Change those fearful thoughts when they happen:

                                      “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                      Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                      For the Trouble-Maker, Reactor or Over-Reactor

                                      Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                      The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                                      • Increased heart rate and blood pressure; surge of adrenaline
                                      • Shallow breathing or breathlessness
                                      • Muscles tension

                                      I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                      Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                                      Breathe in through your nose:

                                      • Feel the air entering your nostrils.
                                      • Feel your lungs filling and expanding.
                                      • Focus on your belly rising.

                                      Breathe out through your nose:

                                      • Feel your lungs emptying.
                                      • Focus on your belly falling.
                                      • Feel the air exiting your nostrils.

                                      Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                                      Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                                      One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                                      Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                      For the Sleep Depriver

                                      (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                                      I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                      Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                      1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                      2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                      When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                                      From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                      For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                      If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                      You can also use this technique any time you want to:

                                      • Fall back to sleep if you wake up too soon.
                                      • Shut down your thinking.
                                      • Calm your feelings.
                                      • Simply focus on the present moment. 

                                      The Bottom Line

                                      Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                                      You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                      Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                                      Featured photo credit: Priscilla Du Preez via unsplash.com

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