When I say lazy, what I really mean is easy. These tips require minimal effort to start doing. I assure you that if you start doing these habits, it will build up your confidence to tackle more difficult ones. I know it may appear counterproductive to focus on seemingly less important aspects of habit change but as an expert in my field, I ask you to trust that I know what I am talking about here.
Today, anyone and their Grandmother ( love you Grandma) can claim to be a health expert. It can be confusing to decipher who in the heck really knows what they are talking about. In terms of health and weight loss there actually is a science behind it. Anyone who has studied to become a personal trainer knows what I’m talking about.
The body is made up of complex systems, and physiological processes. These processes go on in our bodies to keep us alive. The complex nature of all this is not something you can just learn online in a matter of hours. My whole point is to make sure that you are keeping in mind the sources with which you obtain information. There are so many “experts” and programs online promising quick results without a scientifically proven approach.
It’s not that simple, if it was everyone would look like Jennifer Anniston and Brad Pitt. Some of the information is legit, but a lot of it is not healthy or sustainable. I’m here to help you sort through the BS and get to the bottom of it. My approach to weight loss is much more individualized, as we are all different biologically.
Even so, there are actions we can all take to promote weight loss and overall better health. This article will discuss my top ten lazy ways to lose weight. These actions can easily be started today. Stop holding yourself back and start doing some of it TODAY!
1.) Drink green tea. I love coffee but it can start to have a negative effect on our health with overconsumption. Do your best to stick to one or two cups of coffee. Especially if you drink coffee later in the day it can have adverse effects on sleep and mood. My go-to substitute is a hot cup of tea. Green tea provides antioxidants and clean energy throughout the day. It does have caffeine but not nearly as much as coffee. In my experience, I don’t get that jittery feeling afterward either.
According to research, green tea boosts brain function, metabolic rate, and fat burning. I often mix green tea with another flavored tea such as lemon echinacea. I like the taste better. If you still dislike the taste, try adding stevia for a bit of sweetness. Drinking tea is hydrating rather than coffee which is dehydrating. Winning!
2.) Start adding foods into your diet that are rich in nutrients and make you feel good when you eat them. Focus on what you can add to your diet, rather than what you have to take away. It’s all about perspective. Add a salad with lunch and dinner. Add a cup of blueberries to your oatmeal to get some antioxidants in the morning. Eat more foods that make you feel good and you will be less inclined to eat food that doesn’t make you feel good.
3.) Get more sleep! You may think sleep is not important to lose weight but you are gravely mistaken! Anyone who knows anything about strength training knows how important muscle recovery is to achieve physique goals.
If you’ are not bodybuilder or powerlifter invested that is totally fine. However, if you want to lose weight, you have to take care of yourself. When we don’t get enough sleep our hormones are negatively affected. The hormone ghrelin is what causes us to feel hungry. Put that “hunger hormone” to bed by getting yourself to bed earlier.
4.) STRESS LESS. I cannot stress this enough ( see what I did there.) No, but seriously stress is the enemy. When we are stressed cortisol rushes through our body wreaking havoc on all our bodily functions. You could have the “perfect” diet and exercise program, but if you do not handle your stress, you won’t see results for long.
Practice breathing, count to 10, go for a walk. Do what you do but please get your mind right! If you hope to make changes in your body, you have to look at your mind as well. They are connected. Check out my article Mind your mindset, 18 ways to reduce stress for more ideas.
5.) Drink water! I’ve said it before but this one deserves repeating. Drink 3-4 liters at a minimum. Drink it when you wake up, during meals, while you workout and before bed. We often mistake hunger for being thirsty. If you don’t like water, try adding fruit to get a little more flavor. Lemons, oranges, strawberries, and blueberries all work very well.
6.) Step it up. Simply start moving more. It could be cleaning your house, taking the stairs, walking your dog or even picking a space at the back of the lot. Every step counts and these little actions add up very quickly.
7.) Play with your kids, grandkids, or nieces and nephews. It’s so easy to get caught up in the idea that you have to be working out perfectly, eating perfectly or you can’t lose weight. Let that bologna go, along with all the other misguided beliefs that are holding you back. When we wait to be perfect, life is passing us by. We are missing opportunities every day to better ourselves.
Kids have great energy and just want attention and to feel loved. It’s such a positive force to surround yourself with. They will motivate and push you to get a sweat in. Disclaimer: you might actually have fun! Feed yourself that energy as much as possible and tell me it doesn’t make your life better. I’ll wait..
8.) Wake up earlier. Yes, this will be easier to do if you get to sleep earlier. I will admit this is something I often struggle with. I’ll stay up late working on my blog or studying. We are all in different seasons in life and that is okay. Find your balance and do your best.
This COVID-19 crisis is strange times for most of us and it’s okay to be flexible. Just remember the more time that you are up and moving around, the more calories you will burn. A major component to weight loss is caloric expenditure. AKA get your behind out of bed and do more!
9.) Try intermittent fasting. I’m not going to try and sell you the magic pill here. This is my personal experience so take it as such. I fast from 8 pm to 12 pm daily. There is a lot of unsubstantiated claims about fasting and weight loss. It is unclear whether the fasting itself contributes to weight loss or it is the component of meal timing.
There are many scientifically proven health benefits associated with with fasting as well. These include but are not limited to, balancing blood sugar, boosting metabolism, and reducing cholesterol. Fasting does help me with weight loss. I feel more focused and motivated while I am fasting. It simplifies things and I have a much better understanding of my dietary needs because the timing is set for me. I eat meals at similar times every day and my body knows what to expect now.
10.) Start a food journal. Any notepad will work just fine. Doing this will help you to notice patterns with your diet. When you become aware of your dietary habits, it becomes easier to make changes that are right for you. Don’t worry about the calories right away. Simply commit to writing down what you eat, the time you eat, and how you feel afterwards. It will keep you accountable and encourage you to make good choices for you.
I hope this article will help you to get started. It’s important to remember that weight loss is a process and it takes time. I find that those who take a gradual approach to weight loss goals are usually more successful with it. It’s a marathon, not a sprint.
Please feel free to take what works for you and leave what doesn’t. It’s about you, your goals and your life. You tailor clothing to fit your body and not the other way around. Weight loss is no different, make it your own and find what works for you. Above all, learn to love yourself and you will naturally start to do things that are good for you. Commit to doing one lazy way a day, good luck!