lazy way to lose weight
Exercise along with Justiz as she explains two modified Plank core-strengthening exercises and two modified versions of abdominal crunches. All four moves have been developed to help you achieve a tiny waist. With regular practice of these exercises, eating a proper diet, and performing cardiovascular exercise, you are sure to achieve results.
We are a society of do-ers. Especially when it comes to weight loss; it’s the ultramarathoners, the uber-vegans, the cleansers, the Crossfitters and the calorie-counters who keep the weight off.
When it comes to health and fitness, sometimes it can feel like you’re doing it wrong if your journey’s not marked by blood, sweat and tears. Or so the diet and fitness industry would have you believe. But we’re here to assure you that working towards a weight loss goal doesn’t have to be crazy difficult. These 11 simple tweaks can help the laziest of dieters drop a few pounds without lifting a finger. Stay in your PJs, throw on some Scandal, and feel smug about your slim-slacker status, while the rest of them slave away on the treadmill and you read about the fastest way to lose weight. And to eat yourself skinny, don’t miss these 40 Best Foods to Melt Love Handles.
1. Adopt Eating Rituals
There’s no wrong way to eat a Reese’s—as long as you have a way that’s yours. Feasting rituals, research suggests, are a form of “mindful eating,” which has the power to make food more pleasurable, and may help prevent overeating. Pleasure, according to research published in the journal Trends in Endocrinology and Metabolism, catalyzes the relaxation response, promoting parasympathetic and digestive activities. In other words, you’ll metabolize dessert faster if you really, really enjoy eating it. In one study, participants who were assigned to eat a chocolate bar in accordance with a particular breaking and unwrapping ritual found the candy much more enjoyable—and even more flavorful—than a group who ate the bar informally. It’s exactly what Kourtney Kardashian was going on and on about with how to eat a Kit Kat. (Meanwhile, her sis Khloe cut this food to cut 11 pounds.)
2. Drink Two Cups
Are you really hungry, or are you actually just thirsty? A study in the journal Physiology & Behavior suggests people inappropriately respond to thirst over 60 percent of the time by eating instead of drinking. Even if you’re not hankering for a thirst-quencher, preloading meals with plain ol’ calorie-free water can shave hundreds of calories from your daily intake. And if plain water sounds boring, you can add some practically calorie-free fresh citrus to create a health-boosting (and flavorful!) detox water. A study published in the journal Obesity found that people who drank two cups of water before eating consumed 75 to 90 fewer calories over the course of a meal than they would otherwise. This may simply be because water is filling, but researchers note the added H20 may well be displacing calories otherwise spent on calorie-laden beverages.
Hide Your Vices
Out of sight, out of mouth? Simply reorganizing your pantry’s “top hits” could translate into serious calorie savings, according to researchers at Google. A study, conducted at the search engine’s New York office dubbed “Project M&M” found that placing chocolate candies in opaque containers as opposed to glass ones, and giving healthier snacks more prominent shelf space, curbed M&M consumption by 3.1 million calories in just seven weeks. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For more easy ways to effortlessly up your willpower, check out these 40 Tips for Motivation—That Actually Work!
4. Make Like Mrs. Dash
Finishing a meal with grind of black pepper and a sprinkling of fresh herbs isn’t just très gourmet, it’s a double-duty weight loss trick. Recent studies suggest piperine, a powerful compound found in black pepper, has the profound ability to decrease inflammation and interfere with the formation of fat cells, resulting in a decrease in waist size, body fat, and cholesterol levels. As for fresh herbs, a study in the journal Flavour found participants ate significantly less of a wildly aromatic dish than a mildly scented variety. Adding herbs and sodium-free spice blends is an easy take advantage of sensory illusion that you’re indulging in something rich—without adding any fat or calories to your plate.
5. Enlist Your Best Texters
Hey hottie with a body! Don’t eat more than 1300 cals today! … A recent study published online in Health Promotion Practice found that people who received weekly text reminders of their daily “calorie budget” and motivational emails made healthier meal and snack choices. Solicit a friend to regularly remind you of your diet goals, or take matters into your own hands; set up labeled alarms on your smartphone, so when 6 a.m. rolls around, it’s: You make 1300 cals-a-day look so good!
6. Bring Your IPod to the Grocery Store
Rocking out to your favorite upbeat tunes while you grocery shop may keep unwanted items out of your cart. According to a well-cited study by Ronald Milliman in the Journal of Marketing, supermarkets intentionally play slow, calming music to reduce turnover. That translates to 38 percent more time in the store, and an additional 29 percent more food in your cart. Stay jazzed and focused with music that puts some pep in your step! Headed to Trader Joe’s this weekend? Find out the Eat This, Not That!: Best and Worst Foods at Trader Joes!
7. Adopt a Japanese Tradition or Two
Hara hachi bu is a Japanese expression that means “Eat until 80% full,” which, if you put the advice to practice at every meal, translates roughly to a 300 calorie-per-day saving for the average American. It can take up to 30 minutes for the body to register satiety signals, according to research, so consider using chopsticks to slow your pace and feel your fullness. According to a restaurant study published in the American Journal of Preventive Medicine, healthy-weight customers were nearly 3 times more likely to use chopsticks than obese customers.
8. Tune into Comedy Central
Bust your gut with gut-busting laughter. A genuine belly laugh may cause a 10 to 20 percent increase in basal metabolic rate, according to a study published in the International Journal of Obesity—which translates to a 40 to 170-calorie burn for every 10-15 minute giggle fest. Laugh your way through a 2-hour comedy every day this week, and lose at least 3.5 pounds by the end of the month! Who’s laughing now? But this isn’t an excuse to watch TV all night, either. Make sure you’re not guilty of these 25 Things You’re Doing to Slow Your Metabolism.
9. Snack in the Afternoon
Americans are serial snackers. In fact, about two-thirds of adults snack at least twice a day, according to a study by the U.S Department of Agriculture—a habit researchers associate with accumulation of belly fat. But you don’t have to go snackless to snack less. Just watch the clock. A study published in the Journal of the American Dietetic Association found that mid-morning snackers tended to consume more throughout the day than afternoon healthy snacks. Afternoon munching was associated with a slightly higher intake of filling fiber and fruits and vegetables.
10. Wear Jeans
Forget the suit and tie, leave the heels at home, and take advantage of every casual Friday. A study by The American Council on Exercise suggests casual clothing, as opposed to conventional business attire, can increase physical activity levels in our daily routines. Participants in the study took an additional 491 steps, and burned 25 more calories, on days they wore denim than when wearing traditional suit wear. That may sound trivial, but the calories add up! Researchers say keeping it casual just once a week could slash 6,250 calories over the course of the year—enough to offset the average annual weight gain (0.4 to 1.8 pounds) experienced by most Americans. Get more insightful a.m. tips with these 30 Best Breakfast Habits to Drop 5 Pounds.
11.Take a Nap
The best piece of exercise equipment for the lazy dieter? The bed. No, you can’t love make your way lean. You can absolutely sleep your way to slender, though. In fact, getting enough quality sleep is crucial for healthy weight loss. A recent study found sub-par sleep could undermine weight loss by as much as 55 percent! Inadequate or broken sleep can throw hunger-regulating hormones out of balance. Ghrelin, the “I’m hungry” hormone, shoots up; leptin, the “I’m full!” hormone, decreases. The result? You’re hungrier, hangrier, and you eat more food.
Trying to lose weight suuuuuuucks.
I completely understand how hard it can be for you to get up every single day and go to the gym. There will never be a time where everybody wants to go to the gym on a regular basis.
When it comes to physical fitness and health, many of us are just plain lazy (raises hand slowly). There are no other words to describe it. You want to do something with your body but at the same time, you really don’t want to do what is necessary.
It takes work and who wants to work?
We all have that lazy person inside of us (I ate mine and that is why he is there) that we battle with every time we think about going to the gym or going for a run. They keep telling us that we can workout later, knowing damn well that we aren’t going to.
For most people, the lazy person ends up winning the battle for one reason or another. It just happens.
For those of you that struggle beating the lazy person inside of you, this is a guide to help allow that lazy person to think they are completely taking over, when in reality, you are slowly changing your body and losing pounds.
9 Ways to Lose Weight for Lazy People
Lazy doesn’t excuse you from having to put some work into losing weight.
All of the ways to lose weight that you will learn below require some effort from you. If you aren’t willing to do the bare minimum of these things then it’s going to be hard for you to lose weight no matter what lifestyle you live.
1. Cut the Sugary Treats
“I was left to my own devices”
For most people that want to lose weight what got them to where they are currently at are carbs.
Wooooooooo carbs are evil because they are so good and we can train our bodies into thinking that it needs carbs for energy.
It’s why you grab that soda or eat that cookie.
A major factor when it comes to laziness is sugar. I think most people tend to lean towards the sugary items when they aren’t doing anything because they are the easiest to grab. You never have to worry about making them because they are packaged for you!
The problem with these foods is that we end up consuming more carbs than our body can burn off so it ends up getting converted into fat. If you look at a skinny person that eats junk food and you wonder how they pull it off it is because their metabolism is working fast enough to burn through everything.
Once I hit 30 that didn’t work out for me anymore.
When you get into your lazy mode, you lose all track of time and don’t even realize that you’re just flying through the candy. Piece after piece goes down. Next thing you know, your stomach feels like it’s trying to punch its way out of your body.
You don’t need to put yourself through this. Nobody wants that kind of feeling.
I know the laziness is already a part of you, but it’s important to have some kind of focus on how much you’re putting in your body.
You don’t need to be lazy in all aspects of your life. I hope you’re not.
You don’t have to cut out the sugar completely, but if you want to see a little change in your body, it’s important that you put a limit on your sugar intake.
Sugar can stay in your diet! You do not need to kill yourself by having cravings all the time. If you want that piece of cake, eat it. Just stop yourself once you eat it, don’t end up taking in two more pieces.
Slowly take away the amount of sugar you take in and eventually you’ll be to the point where you may not even realize you don’t even need to have that piece of candy in your everyday life.
When I moved to Nevada I weight over 200lbs. It was frustrating and because I’m a computer nerd I like to sit at my desk and work. That meant I wasn’t going to burn off any fat or build muscle through exercising so I took note of the bad carbs that I was consuming and cut them out.
In 3 days I lose 3lbs. Nothing crazy, but it let me know it was a start.
If you really want to see some drastic results and cut the carbs from your diet then check out our 3-Day Carb Diet Detox.
2. Eat on Smaller Plates
When you are eating dinner or any meal for that matter, it can be tempting to eat until you actually feel full. You don’t still want to be hungry at night when you’re laying in your bed. Because we want this feeling, we may end up piling the food on our plate. As good as the plate may look, do you really need that much food on it?
To curb this a little bit, you should use a smaller plate. This forces you to get a smaller portion. Smaller portions will lead to fewer calories which will lead to less food in general.
You’re going to look at the plate and your mind will be tricked into thinking your stomach is full. Typically when you see the food disappearing on your plate, your stomach reacts and it’ll feel like you’ve eaten a full plate. Technically you did, but the portion size is much smaller.
Starting with a smaller plate just changes your entire psychological outlook on the meal you are about to consume. You start with a smaller plate, but when you have food on it, you only see a plate. You do not see the difference in size.
Smaller portions will definitely help you not gain weight and will play a major role when it comes to you losing weight the lazy way.
There will be some people that tell you that as long as you eat the right things you can eat as much as you want. That is mostly true, but you can’t expect to eat 15,000 calories a day and not gain weight!
3. Clean Your Teeth
This tip may sound a little weird at first, but it makes perfect sense once you try it.
After your meals, go brush your teeth.
Immediately go do it. Don’t sit around for dessert. When you finish that last piece of your meal, go to the bathroom and brush your teeth.
The reasoning behind this is that nobody likes the taste of food after they brush their teeth. It’s very unappealing. You know it, I know it, the entire world knows it. This tiny lifestyle change will help you when it comes to wanting that little extra snack or dessert after a meal.
You don’t really need that extra food anyways. It’s something that is there for our convenience and it’s an easy trap to fall into. Don’t let the temptation of dessert get the best of you.
Besides, who honestly wants to brush their teeth multiple times after having dinner?
You can’t consider yourself lazy if you don’t mind brushing your teeth 3 times in one night.
It’s something that doesn’t take up much time, but it honestly feels like it can be such a hassle, especially for those that are considered lazy.
4. Short and Sweet
This is going to scare some of you lazy people, but it will help you out so much.
As much as you don’t like getting up and working out, you probably should do something. Now I’m not asking for you to go to the gym and get an hour workout in of heavy lifting, I’m just saying that you can do a simple ten-minute workout.
If you want to see significant results you’re going to need to up the duration of your workouts. Since you are reading this lazy guide, I’m going to assume you aren’t necessarily ready to take your workout to a much higher level yet.
There are hundreds of different types of workouts out there that can be done in just 10 minutes. You don’t even have to go to a gym to do it. You can do them from the comfort of your own home and even on the couch if you like.
You just want to get your heart rate up a little bit. Make sure your body is functioning properly. You don’t want your body to be stuck on the couch to the point where you are always struggling just to stand up.
Think about it, all I’m asking for is ten minutes. That is literally less than 1% of your entire day. You may be lazy, but I refuse to believe that anybody is actually lazy to the point where they can’t spare ten minutes of their time.
10 minutes is barely three songs. Considering you probably listen to at least 3 songs a day, you can at least listen to those three while doing something somewhat active.
If you’re the type that wants to watch TV while working out then check out our Burn 1,000 Calories At-Home Workout.
5. Just Breathe
“Does it almost feel like you’ve been here before?”
If you’re like me, you tend to worry a lot. You may have a lot of stress. This can be a big factor to gaining unwanted weight.
The best way to negate this is to stop worrying so much.
Way easier said than done, I know.
You can lower stress and anxiety level by doing some deep breathing sessions. You can also do some meditation. These may not seem like something that you would usually do, but they really are great relaxation tools.
It doesn’t have to be for a long time either. It can be for 5 minutes. 5 minutes to relax and get your mind in a peaceful place.
Another thing that will help with the stress and anxiety is positive thinking. For most people, just having positive thoughts will change their mood entirely. The power of positive thinking should never be underestimated. NEVER!
Here is a video that is a quick 5-minute deep breathing exercise that gets your mind relaxed and will put you in a better mood in no time.
With all of the craziness that is going on in the world every single day, it can be tough to not have any kind of worries or anxiety. This is why it is important to do what you can to keep your mind healthy so your body can do the same.
6. Slow it Down
“Oh where do we begin?”
Back to more food-related tips.
This one relates to the small plates tip.
Some of you may be lazy but are Speedy Gonzalez when it comes to eating food. You can eat a sub in under 5 minutes. You are always the first one of your friends to get done eating.
This just seems like you aren’t necessarily savoring your food. It’s good to sit down, take your time, and enjoy what you’re eating. You wouldn’t eat like a speed demon on a first date, right? You shouldn’t eat like a speed demon at any other time.
When you get the chance to eat, slow yourself way down. Take time to savor every bite. Make it seem as though you are genuinely enjoying the food you’re eating.
Not only will you be able to enjoy your food more often, but you are more than likely to eat less food as well. Eating slower tricks your body into thinking that it is getting fuller faster. It takes your brain about 20 minutes to register if you are full or not so eating slower definitely helps. Here is an article that goes into more detail about this amazing 20 minute rule.
7. Turn the TV On
“And the walls kept tumbling down in the city that we love”
For those lazy people that actually do go to the gym but don’t really do much once they get there, this one is for you.
You get to the gym but only ever end up doing a couple exercises then call it quits.
My advice to you would be to stop counting reps while doing an exercise and watch TV during the exercise instead. You will be focused on the TV and probably be doing more reps than you typically would, thus allowing for a better workout.
You’ll end up getting a much better workout without even realizing it. You don’t need to count your reps to have an effective workout. Doing something is helpful.
Be careful of other people around you, though. It can be pretty easy to lose your spatial awareness when you are focused on the TV and not so much on your lifting.
8. Gum Is Your Friend
“Great clouds roll over the hills”
This tip is one of the best ones in my opinion.
Chew gum. It’s that simple. Chewing gum can very easily curb your appetite away from food.
Getting flavorful gum, like 5 Gum or Orbit, that will last you a while will take your mind off food completely. You will not have those cravings that can lead to excessive snacking.
Staying away from the excessive snacking is crucial. The gum also curbs you away from wanting those delicious sugary treats all the time.
Speaking of sugar, it’s probably best to get yourself some sugar-free gum. Here is a list that has some of the better sugar-free gum choices. Like I mentioned earlier, 5 Gum is on the list (personal preference of mine).
The gum you choose doesn’t necessarily have to be sugar-free, but giving yourself that option only helps when it comes to your body.
9. Alcohol Isn’t Always Your Friend
“Bringing darkness from above”
This next tip may be the most difficult one to grasp for some of you. It’s cutting out alcohol.
It hurts me a little bit just saying that.
As fun as alcohol can be for a lot of us, it also hurts us when it comes to our bodies and losing weight. Yes, everyone processes alcohol a little differently, but it has the same effects on your body.
Alcohol makes it so your body stores fat. It helps your body maintain it’s fat. It does not help with any fat loss.
When you consume alcohol, it takes priority as fuel in your body. In essence, you have to burn off all the alcohol you have in your system before your body burns off anything else.
Not to mention that if you’ve ever been out drinking a few times like me, you get cravings for foods that can seem like fat on a plate. I’m not entirely sure what it is about a night of drinking, but at the end of the night, you definitely feel like you need a pizza or a nice juicy burger.
Can’t lose weight if this is a common pattern for you.
If none of what I said about alcohol really makes sense, here is an article that goes into more details about alcohol and fat loss.
All of that being said, you don’t have to give up alcohol completely. Just like most things in our lives, it needs to be consumed with moderation. Moderation helps keep everything else in check. What can really get you are the mixers. They are sweet and loaded with sugars.
You Need All the Help You Can Get
“If you close your eyes, does it almost feel like nothing changed at all?”
These tips are designed to help you through some of those times when you really just don’t feel like doing much. Yes, it requires some lifestyle change but it’s nothing too dramatic. It’s nothing that you can’t do.
If you really want to make a change but aren’t ready to take that big step to a drastic change just yet, try these tips so that you can ease your way into a healthier lifestyle.
Looking for more tips on how to lose weight, check out our 28-Day Weight Loss Challenge. Or you can check out some of our other articles:
• 15 Zero-Calories Foods That Help With Weight Loss
• How to Lose Weight With One Spoonful a Day
• The 5 Steps to Losing Weight Fast
• How to Lose Weight Without Exercising
• How to Use Honey, Lemon, and Cinnamon for Weight Loss
• 7 Realistic Ways to Get Rid of Cellulite
who wrote down what they ate at least three days per week lost an average of 11 pounds in 18 months.
Cut Your Gym Time
In a study from the University of Copenhagen, participants who exercised 30 minutes per day for three months lost about eight pounds, while those who worked out 60 minutes per day lost only six pounds. Since a half hour of exercise isn’t as exhausting as a full hour, you’re less likely to end up on the couch for the rest of the day and remain active, which burns even more calories. Longer workouts also make it more likely you’ll reward yourself with food afterward.
MORE: 7 Weird Reasons You’re Not Losing Weight
Hit the Snooze Button
When you don’t get enough shuteye, you’re more likely to eat high-calorie foods, according to researchers at the University of Colorado. Twenty-three men and women spent two nights in a sleep lab. On the first morning—after about eight hours of rest—they rated how strongly they desired different foods. About a week later, they returned to the lab, stayed up all night, and then rated those foods again. Cravings for desserts and chips skyrocketed. Researchers speculate that lack of sleep disrupts the brain’s pathways, making us more prone to poor decisions.
Schedule More Rest Days
“Building in recovery time lets your body repair itself between workouts,” says trainer Rachel Cosgrove. This means you’ll build more metabolism-revving muscle mass, which helps you burn more calories even when you’re not at the gym. Of course, this doesn’t mean you should do nothing. Think “active rest”: gentle yoga, walking the dog, gardening, etc. “The goal of a recovery day is to get the blood flowing, to stretch, and to move your body gently,” says Cosgrove.
Strength Train Twice a Week
Adding resistance training to your exercise routine does wonders for weight loss: The more muscle mass you have, the higher your metabolism. But don’t overdo things. It’s the rest-and-recovery principle at work again. According to Wayne Westcott, Ph.D., director of fitness research at Quincy College, it’s just as effective to strength train twice per week as it is to do it every other day. In fact, in a recent study, those who strength trained twice weekly for 10 weeks had the same increase in muscle mass—an average of 3.1 pounds—as those who added a third weekly session. Same results in less time? Slackers, rejoice!