Advertising
Advertising

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.

    ????????????????????????????????????

      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.

      Advertising

      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.

              Advertising

              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.

                      Advertising

                      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.

                            Advertising

                            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

                                      More by this author

                                      10 Road Trip Essentials Stephanie Weyant - Lazy Guide To Losing Weight The Lazy Guide To Weight Loss 19 Things Only People Who Went To A British School Would Understand Best Dinner Ideas: 20 Quick Recipes For Busy Nights 13 People To Notify Before You Travel Abroad

                                      Trending in Fitness

                                      1 10 Simple Morning Exercises to Make You Feel Great All Day 2 4-Week Weight Loss Exercise Plan to Shed Pounds Fast 3 How to Learn Yoga (The Beginner’s Guide) 4 The Best Weekly Workout Routine for Beginners 5 10 Best Workouts to Lose Weight and Burn Fat

                                      Read Next

                                      Advertising
                                      Advertising
                                      Advertising

                                      Last Updated on March 25, 2020

                                      How to Live Longer? 21 Ways to Live a Long Life

                                      How to Live Longer? 21 Ways to Live a Long Life

                                      When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

                                      So, how to live longer? Here are 21 ways to help you live a long life

                                      1. Exercise

                                      It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

                                      2. Drink in Moderation

                                      I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

                                      3. Reduce Stress in Your Life

                                      Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

                                      4. Watch Less Television

                                      A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

                                      Advertising

                                      Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

                                      5. Eat Less Red Meat

                                      Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

                                      If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

                                      6. Don’t Smoke

                                      This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

                                      7. Socialize

                                      Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

                                      8. Eat Foods Rich in Omega-3 Fatty Acids

                                      Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

                                      Advertising

                                      9. Be Optimistic

                                      Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

                                      10. Own a Pet

                                      Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

                                      11. Drink Coffee

                                      Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

                                      12. Eat Less

                                      Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

                                      13. Meditate

                                      Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

                                      Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

                                      Advertising

                                      How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

                                      14. Maintain a Healthy Weight

                                      Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

                                      15. Laugh Often

                                      Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

                                      16. Don’t Spend Too Much Time in the Sun

                                      Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

                                      17. Cook Your Own Food

                                      When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

                                      Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

                                      Advertising

                                      18. Eat Mushrooms

                                      Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

                                      19. Floss

                                      Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

                                      20. Eat Foods Rich in Antioxidants

                                      Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

                                      Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

                                      21. Have Sex

                                      Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

                                      More Health Tips

                                      Featured photo credit: Sweethearts/Patrick via flickr.com

                                      Reference

                                      [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
                                      [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
                                      [3] Arch Intern Med.: Red Meat Consumption and Mortality
                                      [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
                                      [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
                                      [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
                                      [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
                                      [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
                                      [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
                                      [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
                                      [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
                                      [12] JAMA: The Disease Burden Associated With Overweight and Obesity
                                      [13] JAMA: The Disease Burden Associated With Overweight and Obesity
                                      [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
                                      [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
                                      [16] AHA Journals: Sexual Activity and Cardiovascular Disease

                                      Read Next