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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 September 18, 2020

                                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                                      7 Simple Rules to Live by to Get in Shape in Two Weeks

                                      Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                                      Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                                      1. Exercise Daily

                                      It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                                      If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                                      Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                                      If you’re a morning person, check out these morning exercises that will start your day off right.

                                      2. Duration Doesn’t Substitute for Intensity

                                      Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                                      One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                                      This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                                      3. Acknowledge Your Limits

                                      Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                                      Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                                      Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                                      4. Eat Healthy, Not Just Food That Looks Healthy

                                      Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                                      The basic nutritional advice includes:

                                      • Eat unprocessed foods
                                      • Eat more veggies
                                      • Use meat as a side dish, not a main course
                                      • Eat whole grains, not refined grains[3]

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                                      Eat whole grains when you want to learn how to get in shape.

                                        5. Watch Out for Travel

                                        Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                                        This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                                        If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                                        6. Start Slow

                                        Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                                        If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                                        7. Be Careful When Choosing a Workout Partner

                                        Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                                        My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                                        If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                                        I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                                        Final Thoughts

                                        Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                                        Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

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                                        Featured photo credit: Alexander Redl via unsplash.com

                                        Reference

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