What You Eat Matters Too
Heres where I fail at weight loss the lazy man in me says, If I exercise, then I can eat whatever I want. So Ive continued eating Chipotle burritos for lunch and we all know how many calories are in those drinking beer a few times a week, and ordering Chinese food when Im too lazy to cook. But now, a few months into my routine, Im starting to realize I dont want the bare minimum anymore.
Heres one of the easiest things you can do to start eating healthier: get rid of all the junk food around you. In a YouTube video, Mario Tomic, founder of ShockingFit.com, points out that a persons natural laziness can be used to their advantage if they begin by shopping for the right groceries. Studies have shown that when were bored or mentally exhausted thus having weakened our willpower we tend to eat. Going to the supermarket with a list of healthy foods, and sticking to only those items, will eliminate any foods you shouldnt be eating.
Batayneh says sticking to a 1:1:1 formula of one protein, one carb, and one fat at every meal and snack will help you lose weight. Get a chicken or bean burrito, skip the rice, and pick cheese or guacamole as your fat, she said, noting that more protein dont always equate to weight loss. In addition to that, skipping carbs during dinner for that bottle of beer or glass of wine later at night is key to moderation.
Ways To Lose Weight For Lazy People
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 . There are no other words to describe it. You want to do something with your body but at the same time, you really dont want to do what is necessary.
It takes work and who wants to work?
We all have that lazy person inside of us 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 arent 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.
You May Not Reach Ketosis
Lazy keto is appealing to many because its less restrictive and easier to follow than the traditional ketogenic diet.
The goal of lazy keto is to induce a metabolic state called ketosis, in which your body mainly burns fat for fuel. Researchers attribute many of the potential health benefits of ketogenic diets to this metabolic state .
However, while on this simplified version of the keto diet, you may not enter a state of ketosis, which has several signs and symptoms.
To reach ketosis, not only do you have to severely restrict your carb and fat intake but also monitor your protein intake. Thats because your body can convert protein into glucose a carbohydrate in a process called gluconeogenesis (
Eating too much protein on lazy keto could prevent ketosis altogether.
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Simple And Realistic Solutions To Looking And Feeling Better
I dont want to train for a marathon . I cant stomach a radical new diet, and Im not spending money on an expensive gym or trainer.
But I do want to lose about 20 lbs before summer.
In lieu of radical change, I decided to go the opposite route: I sat at my computer crowd-sourced food and fitness advice from health professionals.
My requirements: No life upheaval. No complicated routines. Just a few basic changes to my life that could get me where I wanted.
Their thoughts below. And of course consult a doctor if you plan to make significant changes to your diet or fitness routine.
Chew your food more
The average person chews a mere three times before swallowing, says Bianca Riemer, a Certified Health Coach. Ideally, you want to chew 20-30 times, and spend 20 minutes on each meal.
Do this many pushups
The magic number is 10, says personal trainer and 19-time world champion powerlifter Robert Herbst. Do it first thing in the morning, then add two more every week . It is amazing what that will do for tone, mass, definition, and strength, says Herbst.
Give yourself a 14-16 hour window for fasting, and then just 8-10 for eating, says Brian Kiselstein, founder of ThinkHealthyFITNESS. Not only will this aid in weight loss, but it is way less disruptive on your schedule, he says.
Combine lifting and cardio
Get at least seven hours of sleep per night
Have a constitutional
Keep these foods handy
Skip this meal
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Eat leftovers all week long
Cook once on Sunday and eat what youve prepared during the week. For example, roast a turkey breast and prepare enough brown rice and veggies to last through the week. This way you have to think about food only once a week rather than 21 times, says Clark. I tend to eat the same stuff over and over, she says. Researchers at the University of Buffalo suggest that limiting the variety of foods in your diet and eating them at standard intervals, like once a day or once per week, can help you eat less, as youll be less tempted to overindulge in a food if youre consuming it regularly.
Shorten your shopping trip
Instead of wandering up and down the aisles on an empty stomach, eat before you go to the grocery store and once youre there, purchase only the items on your list, suggests Joy Dubost, RD, Ph.D., a spokesperson for the Academy of Nutrition and Dietetics. That way the only step left is deciding which brand or type of product to purchase. Dubost makes these suggestions: Reach for 1 percent or skim milk instead of 2 percent or whole milk grab whole grain pasta, rice, and bread instead of white varieties load sparkling water instead of soda into your cart choose whole fruits or 100 percent juice over fruit-flavored drinks and if you have a tendency to overeat straight from the package, pick pre-portioned sizes instead.
Buy ready-to-eat snacks
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Dump The Unhealthy Food
No point buying junk food that will make you gain unwanted weight. When you grocery shop, stay away from unhealthy food or limit the quantities you buy. If you do not see them around you, the less likely you will be to be tempted to eat them. Having them at home will tempt you and lead to weight gain.
Everyones Talking About Keto Diet Right Now Why Because It Really Works
Ketogenic Diet is scientifically proven eating regimen to enhance your health and brain function. It has number of benefits such as fat burning, appetite control, improving your mental focus. It also gives you more energy, lowers blood pressure, increases level of âGoodâ HDL cholesterol, improves âBadâ LDL cholesterol levels, reduces blood sugar and insulin levels.
So, as you can see, ketogenic diet is perfect eating regimen to achieve good health, longevity and just feeling great in your day-to-day life. Sounds good, right? But we all know that any diet, no matter how effective it is, doesnât really work if you canât make it sustainable and turn it into a habit. So the goal of this book is to make keto diet simple as possible and help you to stick to it and be consistent.
- Whatâs in the book?
- What is a Keto Diet and what kind of benefits you can get from it
- Helpful tips on how to stick to a Ketogenic Diet
- Foods you should consume and the ones you should avoid
- 30-Day meal plan
- 25 Delicious Recipes Of Keto Muffins and Fat Bombs
Also Check: Keto Diet Plan For Indian Vegetarians
Make Your Diet A Priority
It can be tempting to reach for an over-the-counter laxative or fiber supplement, but it is always best to speak with a medical professional before going that route.
Medications, lifestyle changes, and other health problems can all be causes for constipation. Get your lazy bowel moving by making diet changes and ensuring that you are hydrated throughout the day. Getting enough exercise can also help kick that lazy bowel into gear.
Make Healthy Foods Prominent And Hide Unhealthier Foods
Everyone follows a see-food diet. The foods you see are the ones you eat. A 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 a lazy way to lose weight, capitalize on this human preference by putting healthy foods front and center and hiding your guilty pleasures in hard-to-reach places. Better yet, keep them off your grocery list in the first place! Replace them with The Healthiest Foods You Should Be Eating Every Day, According to Experts.
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Meal Planning For The Lazy Girl In All Of Us
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I hate eating healthy. Id give my right arm to never have to eat celery again. I raise my eyebrows when Im asked if I want fries . And obviously yes, I want cheese on them. Duh.
Over the years Ive noticed that my body has slowed down a bit and I have to pay the price for those large cheese fries. This doesnt mean I dont eat the fries, it just means I have to compensate with a little clean eating on the other days and adding in a little workout.
The only thing I hate more than eating healthy is working out. This is my own personal never-ending debate.
Do I eat what I want and work out a little more or would I rather work out less and eat more healthily? I swing back and forth between the two sides of the pendulum.
Some days I enjoy my time at the gym and other days I crave salad
I try to keep a healthy balance and since then, I have become a bit of an expert on meal plans for lazy people. Im not going to preheat my quinoa or make my own hummus. Lettuce is basically useless and dont even get me started on whats really in commercial yogurt.
Quick and easy meal prep should be exactly that: quick. and. easy.
Oh, and if its not delicious, Ill go ahead and l take a #4 combo meal supersized with a Dr. Pepper and an extra side of onion rings.
Lazy Ways To Shed Pounds
6 simple ways to enhance weight loss.
When I feel a pound or two creep up on me I can usually keep it in check with some extra exercise and by paying attention to what I eat. After all, paring down calories and ramping up exercise are two keys to weight loss. But as a registered dietitian, I also know that there are some zero-effort ways to enhance weight loss. Intrigued? I’ve compiled 6 top tips for lazy ways to lose pounds.
-Kerri-Ann Jennings, M.S., R.D.
Take a Multivitamin
I’m not in favor of diet pills, butthere is some evidence to suggest that taking a daily multivitamin may actually aid weight loss. Several studies have shown that dieters who take a multivitamin either lose more weight or feel less hungry than those who take a placebo. Nutrition experts think that when you’re low on certain vitamins and minerals, your appetite revs up, encouraging you to eat more and replenish those missing nutrients. Keeping those nutrients at healthy levels with a multivitamin may then help stave off extra appetite. Although it’s best to get your vitamins and minerals through food, eating fewer calories may cause some dieters to become deficient. So cover your bases with a multivitamin.
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Start Your Meal with a Soup or Salad
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Vegetables Are Good For You Need I Say More
Yes? Ok. Well, aside from being DELICIOUS, vegetables pack vitamins, minerals, antioxidants, and fiber. I feel best when my meals have a hearty serving of vegetables . That said, I dont beat myself up if that doesnt happen. Some veggies are better than no veggies.
My choice in vegetables at any given meal should jive with the protein option. So if Im opting for a slow-cooker beef , Ill probably opt for onions, carrots, and celery. Plus, this might be a good served over cauliflower rice These days, Id probably do this entire meal in the Instant Pot roughly an hour before dinner time, sometimes starting with a fully frozen roast.
Psst My general Instant Pot method is described here.
If Im opting for roasted salmon, Ill probably choose something that goes in the oven, like roasted curried cauliflower. If Im going the lazy route and using leftover protein, the easiest option may be a big salad or bowl of tangy coleslaw topped with the chicken from the night before.
See my logic? Most often #1 informs #2.
Ways To Lose Weight Even If Youre Lazy
1. Cut down your portions
You dont need to completely cut out foods you enjoy, whether its carbs or fats. Denying yourself your favorite foods may only make your cravings worse. Instead, cut down on your portions and balance out unhealthy foods with healthier foods that contain fewer calories and more fiber.
2. Practice mindful eating
While you have your meals or even your snacks, try to pay attention to the look, smell, taste, and feel of your food, as well as to your chewing and swallowing. Being fully engaged in the act of eating will help you be more in tune with your body and notice when you are actually full/ This may prevent you from overeating.
3. Snack on nuts
Instead of snacking on calorie-dense food, make it a habit to eat nuts, especially walnuts and almonds. They can make you feel fuller for longer so that you eat less during your next meal.
4. Eat more pulses
Like nuts, pulses such as beans, peas, chickpeas, and lentils keep you feeling satiated and help you go longer between meals.
5. Lower your room temperature
Lowering your room temperature to 66 F at night can help you burn fat, as your body needs to work a little harder to keep you warm.
6. Have your soup or salad first
Try eating a salad or soup before your main course. This can fill you up so that you end up eating less of your main course.
7. Opt for zero-calorie drinks
8. Sip green tea
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Adopt An Eating Ritual
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 enjoyableand even more flavorfulthan a group who ate the bar informally.
Weight Loss Life Hack Get More Sleep
Studies have shown, that people who sleep less are more likely to be overweight. When you dont get enough sleep, you automatically feel more hungry than you would with having had quality rest the night before. Plus, you will not have enough energy for your workouts, so aim for seven to eight hours of sleep every night. Its an easy and effective way to keep your weight-loss goals on the right track.
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Who Should Try It
People who do not want to track all their macronutrients are likely to find the lazy keto diet an easier option than the original keto diet.
The less restrictive approach may also suit those who like to eat out or cook larger meals for a family.
However, as the lazy keto diet does not always induce ketosis, it may not promote weight loss as effectively as the traditional keto diet. A person who is not tracking all of their macronutrients may also be less likely to create a calorie deficit, which is necessary for weight loss.
In some cases, though, lazy keto might help people reach a calorie deficit by encouraging them to replace unhealthy higher carbohydrate foods with more nutritious and lower calorie options.
People should ensure that they consume all the essential nutrients they need for health. Restrictive diets, such as the keto diet and lazy keto diet, can potentially lead to long-term health consequences.
In some cases, the keto diet can also lead to symptoms in the short term. These may include nausea, headaches, lightheadedness, constipation, and a reduced tolerance for exercise.
A person can check whether a diet is suitable for them by speaking with a doctor or registered dietitian.
Checking with a healthcare professional first is particularly important for those taking medication or living with a health condition, such as diabetes or heart disease.