9 Lazy Ways to Lose Weight

 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 nine simple tweaks can help the laziest of dieters drop a few pounds without lifting a finger. Stay in your PJs, throw on some Netflix, 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 The Best Ways to Lose Belly Fat for Good, Say Doctors.

1

Invest in a spice pantry

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. A study in the journal Appetite 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.

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2

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! (You can't eat what you don't have, right?) Replace them with The Healthiest Foods You Should Be Eating Every Day, According to Experts.

3

Clear your desk and counters of food

It's one thing to make sure the snacks you see first on your counter or when you open your fridge or pantry are healthy, but it's another to keep these foods out of sight completely. That's because the simple act of seeing food—even if it's just a photo—is enough to increase levels of the hormones that make you hungry, according to a PLoS ONE study. So those cute bowls of candy, jars of cookies, or bags of chips you stock in easy-to-see places should be hidden immediately to avoid eating excess calories when your body isn't actually hungry.

Can weight loss really be as simple as drinking a glass of water? Yes, yes it can be. A study published in the journal Obesity found that people who drank two cups of water before eating lost an average of 9.5 pounds over the course of 12 weeks. 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.

It won't just make your breath smell better. In fact, this trick would even work if you chewed on flavorless gum! According to a Frontiers in Psychology study, chewing flavorless gum was able to reduce appetite and help prevent impulsive eating almost as much as actually eating food. Getting cravings but only have access to junk food? Grab some gum to tide you over till you get to the veggies in your fridge.

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 the 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 and experienced less weight loss over the course of 12 months compared to afternoon healthy snackers. Afternoon munching was associated with a slightly higher intake of filling fiber and fruits and vegetables.

Wear comfortable clothes

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.

8

Take a minute to enjoy your food

"Mindful eating" has the power to make food more pleasurable and may help prevent overeating. In one Behaviour Research and Therapy study, participants who were assigned to eat a chocolate bar more mindfully 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.

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, and you eat more food.

my recommendation diet plan 

50 ways to be more successful at the gym

This answer is going to be a little different. I am going to make this super simple; here is a list of 50 ways to be more successful at the gym.

1. Start Today
2. Work out at home if you have to
3. Drink a lot of water - at least 8 glasses a day. The more the better.
4. Compound lifts are very useful (especially if you’re a beginner)
5. For arm workouts, isolate biceps and triceps (don’t rely too much on compound lifts for arms)
6. Perform squats and deadlifts at least once per week
7. Don’t skip leg day
8. Include at least one rest day per week
9. Consider supplements (whey protein and pre-workouts are good)
10. Make sure your diet is in order to be more motivated and healthy
11. Include low-fat proteins (chicken, steak, etc.)
12. Always have a healthy breakfast
13. Spend the 1st hour of the day wisely
14. Remember basic dietary advice (i.e. eat fruits and vegetables)
15. Avoid smoking and alcohol at all costs
16. Before you go to the gym, have a shower and ensure you feel ready to take on the day
17. Remember, gyms are open late; don’t use the ‘I get back from work late, I can’t go’ excuse
18. If you don’t like supplements, eat fruits before the gym (bananas are the best)
19. If you have a high fat level that you want to reduce, use HIIT
20. It’s always useful to know workouts before you go to the gym
21. If you don’t know any workouts, search YouTube for them
22. Use pairs of muscle groups during workouts (for example, back and biceps, or shoulders and tricep)
23. Listen to music or an audiobook in the gym to stay focused
24. Always learn new ways to improve
25. Free-weights are better than machines
26. Machines do give good guidance on how the movement should be carried out which you can then use for free weights
27. Consider using cables for different exercises
28. Try to change-up your exercises/ workouts to avoid getting bored
29. If you do get bored of the gym, try going at a different time than usual (for example if you go before work, go after work instead)
30. Having good form is more important than weight
31. Once you have the perfect form, you can increase the weight
32. If the weight is too high to perform the rep effectively, reduce the weight
33. Using a low weight isn't embarrassing; experienced gym-goers will find it cringy if you are using a high weight, but performing the rep terribly
34. To perform a good rep, squeeze the muscle at the top and stretch it at the bottom
35. For the best outcome, start your workout with high weight and low rep, then for the second half use less weight and more reps (this is best for hypertrophy)
36. Know your exact goal and don’t change it until you achieve it. (i.e. if your goal is to be more shredded for summer, don’t then start eating loads and say ‘I can’t be bothered, I just won’t be shredded’)
37. Whatever your goal is (i.e. to get stronger), learn the best way to do it
38. Follow some fitness accounts on Instagram so you can learn more whilst you’re aimlessly scrolling
39. Follow a website/ blog that teaches you about high protein meals to cook; there are loads for free online!
40. Fall in love with the process instead of the outcome
41. Be as consistent as possible
42. Small changes lead to a big change
43. Never make poor excuses
44. Plan your week/ month
45. Keep a gym diary to keep a track of your exercise plan
46. If you want, take it into the gym to remember all the workouts and read any important notes (i.e. “keep back straight when performing deadlift”)
47. Keep a track of your weight so you can see the results
48. Take a picture at the start of your gym life to see what has changed after a while
49. Take exercises to failure, or one rep off failure
50. If you need any supplements or home-gym equipment, Click Here for a ready-made list from Amazon, containing the best products available.

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Thank you for reading, I hope this helps. If you would like to contribute, feel free to comment any further points :)

7 simple ways to lose a little weight

How to reduce tummy fat? Here I want to share some tips to help gus. My secret is just 7 steps !

1.Eat less for dinner

Eating too much dinner is not easy to digest, which causes fat to accumulate in the abdomen, and it will naturally grow into a small belly for a long time. Eat as little dinner as possible every day, and eat lightly. If you are not very hungry, just eat 30-50% full. Two hours after a meal may wish to have some yogurt to help digestion. Eat less for dinner is definitely the first premise to help you get rid of your belly!

2. Standing against the wall after meals

Half an hour after dinner, let the entire body face back against the wall, clamp the buttocks, so that the hips, legs, waist, head, neck, etc. are as close as possible to the wall. At first, you can clamp the paper. Whichever falls. After a few minutes, you will be very tired and your muscles will become sour, but you must stick to it. After 15 minutes you will be free! This method can not only thin waist and belly, but also thin neck and face! Do it at least once a day, and you will see results in a week!

3. Keep your stomach muscles in when walking

When you walk and stand normally, you can shrink your abdomen and cooperate with abdominal breathing to make your abdomen firm. This method is invisible.

This helps stimulate gastrointestinal peristalsis, promotes the excretion of waste from the body, and enhances lung capacity. I'm not used to it at first, but just remind myself at any time that "shrink my abdomen can lose weight". After a few weeks, not only will the abdomen become more and more flat, but also the walking posture is more charming!

4. Pick up beans

Bending over the waist can help to thin the abdomen, but bending over the waist looks silly and tasteless, it is more difficult to adhere to, I suggest to pick up the beans!

Pour about 200 soya beans on the ground every day, then bend down (you can't bend your legs !!) Pick up the soya beans one by one and place them in the basin on the table.
Bend down and pick up the beans. Straighten the beans on the waist plate and bend down until you finish picking up the beans. This is equivalent to doing 200 bends and lowering the waist. If you stick to it for a month or two, you can lose your belly, and your hips and legs will have unexpected gains. !!

5.Standing twisted

This can be practiced at noon or at night. If you're watching TV, while you're watching ads, get up and stand, lift your chest and abdomen, then twist your waist left and right(Similar to the twisting movement of belly dance, it is necessary to use the waist to force, not the strength of the legs or back.) Persist 100 times every day to ensure that you can get rid of your small belly!

6.massage

Massage is the most commonly used method of thinning the abdomen. Using rubbing to promote blood circulation and promote gastrointestinal motility, thereby reducing intestinal absorption of nutrients, allowing metabolic waste to escape from the body, can also help improve constipation!

7.Coarse salt massage

Coarse salt has a sweating effect, which can help discharge waste and excess water from the body. When taking a bath, add some hot salt to a paste to make a paste, then apply it on the abdomen for massage. Wait until the coarse salt particles have completely melted and then rinse off. Then you can start taking a bath. But don't use too much force during the massage to avoid roughening the skin. If your skin is more sensitive, a lighter bath salt will be more comfortable.

Here are 7 ways to help you get rid of your belly. Let's get started! lose weight!

11 Proven Ways to Lose Weight Without Diet or Exercise

Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Here are 11 ways to lose weight without diet or exercise. All of them are based on science.

1.Chew Thoroughly and Slow Down:
Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

2.Use Smaller Plates for Unhealthy Foods:
Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's smart to consume unhealthy foods from smaller plates, causing you to eat less.

3. Eat Plenty of Protein:
Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight:
If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.

5. Eat Fiber-Rich Foods:
Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

6. Drink Water Regularly:
Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

7. Serve Yourself Smaller Portions:
Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

8. Eat Without Electronic Distractions:
People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

9. Sleep Well and Avoid Stress:
Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks:
Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn't register liquid calories as it does solid foods, making you eat more.

11. Serve Unhealthy Food on Red Plates:
Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

The Bottom Line:

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.
You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.
However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.
A few simple changes can have a massive impact on your weight over the long term.
First of all, check with your doctor (blood tests) that everything is fine.

4 Proven Ways to Build Muscle

Just so you know I am not a dinggleberry blowing smoke up your bunghole via the internet, here is my own transformation (no this photo is not photoshopped and no I’ve never used any illegal substances)…

My Internal Shift:

1. Define Your “Why”

Here is the kicker though, in order for your “why” to power your vehicle it must have enough horsepower.

For example, 4 a cylinder 100 horsepower “Why” = “I want to get in shape to look sexy”

Pretty generic why….

Our job is to take another step further and unearth your deepest desire and motivation for wanting to get fit.

On the flipside a supercharged V12 “Why” = “I want to get in shape so I can show up in my life authentically. I want to build a body which awakens my inner confidence and allows my greatness to shine through to the world. I am tired of hiding and feel uncomfortable in my body, I am ready to level up and become the best me”

See the difference?

Here is the deal, even with a successful training/nutrition plan and a clearly defined “why”

Sh*t is still going to be hard along your path.

You’ll have ups.

And you’ll most definitely have downs.

The key is to have a “why” so powerful and inspiring that it will propel you through the natural undulations.

2. Have a plan

Cliche I know, but this is ground zero along your fitness journey.

After coaching over 112 clients in the last 12 months, I have learned that nearly every single one of my clients struggled immensely before joining Thrive Coaching for one reason...

They were lost in the gym.

They felt as though their workouts weren’t bringing them closer to their goals.

And on top of all that, they felt blindfolded in the kitchen.

In the majority of cases, they knew exactly the results they desired for themselves

but they simply didn’t know how to obtain them.

They would dabble with some random workout they found from scrolling through instagram...only to leave the gym feeling hopeless and confused.

Feeling as though their efforts did little to bring them closer to their dream body.

Same was true in the kitchen.

The all to common pattern was to jump from one fad diet to the next, in hopes that one of these silver bullet diets would give them the results they were looking for.

Keto one week followed by Whole30 a month later.

They were on the figurative fitness hamster wheel.

Trying hard, but getting nowhere.

Sound familiar to you?

The central issue here is that their efforts were hodge podged and lacked any clear direction.

Pretty difficult to have consistency and motivation when you don’t have a clear plan of attack, huh?

3) Honest Assessment

Once you have clarified your “why” and have a plan which will drive you towards your vision, you need to take an honest inventory of yourself and your efforts.

Are you training with proper form/executing your exercises conciously or letting your ego get in the way?

Good form and execution is grossly underrated IMO.

Are you listening to your body or aggressively training through injuries?

Nothing will put the brakes on your progress faster than a long term neglected injury.

Are you truly bringing your A game to your workouts or half heartedly putting in effort?

Effort…most don’t go it. Do you?

Are you stay consistent and trusting the process or constantly getting sucked into new fads and trends like an caffeine infused ADD chimpanzee?

In an age of social media influencers spreading information which is equivalent to a steaming pilling of horse dung, you must be careful who you listen to and how often you change things up.

Side note: most times, changing things simply for the sake of “changing things” is a horrible idea. Please avoid this rookie mistake of program hopping frequently.

My Practical Shifts:

1. Train Progressively

Without a shadow of doubt, mechanical tension based training should occupy 40–60% of your time in the gym.

The reality is, your body wants to stay in homeostasis.

It does not want to change.

For a natural lifter, simply getting a “sick pump” in the gym with your bros is not enough to kick your body out of this state of wanting to be unchanged.

You must apply a stimulus which is truly challenging.

There are many ways to implement progressive overload, but far and away the most “scalable” long gains producing strategy is to consistently get stronger on your compound lifts overtime.

Our bodies have mechanosensors which sensitive to the magnitude and temporal aspect of load (weight on the bar).

These magical internal little gains producing gremlins spark anabolic and anti-catabolic signaling pathways through mechanotransduction.

In layman terms….

Lift heavy things.

Eventually lift heavier things.

Do this with enough volume, and you will get bigger.

2. Periodize your training

Your training program should not be binary.

It must be dynamic.

It must account for changes in volume, intensity, and rest overtime.

Training is stressful…like really stressful.

In order for your body to adapt your must periodize your training.

This can be done via deloading, or simply having periods of high volume training followed by lower volume training.

3. Focus on your shadow

Let’s be honest….

Most peoples only metric for success in the gym is simply how “good” you look.

If you fall into this category (myself included at times), you want to maximize your shadow.

What the heck do I mean by this?

This means prioritizing development in the illusory muscle groups.

This includes your: deltoids, lats, calves, and the like.

These are the muscles which when trained properly can give you the illusion of having a supernatural physique.

4. Protein is actually important

This is perhaps the only point which the “bro scientists” have gotten right.

No, you do not need to be slamming protein shakes immediately post workout or eating 300g of it daily…

but you must be conscious of your macronutrient balance (carbs, fats, and protein).

For my first two years of training, my post workout meal was peanut butter and a bowl of cereal.

Yikes…

(FYI In a perfect world this post workout meal would have been 20–40g of easily absorbed protein , 40g o f starchy carbs, and little fat. )

As a blanket statement, I recommend .6–1g of protein per pound of bodyweight daily.

While it is hard to quantify the exact benefits I saw after I began tracking my macros two years into my fitness journey, what I do is that my results began to skyrocket around the exact same time.

Food for thought (literally).

Hope that helped:)

17 natural ways to boost fertility and get pregnant faster

Here are 17 natural ways to boost fertility and get pregnant faster.

1.Eat Foods That Are Rich in Antioxidants.
2.Eat a Bigger Breakfast.
3.Avoid Trans Fats.
4.Cut Down on Carbs.
5.Eat Less Refined Carbs.
6.Eat More Fiber.
7.Swap Protein Sources.
8.Choose High-Fat Diary.
9.Try a Multivitamin.

10.Get Active.
11.Take Time to Relax.
12.Cut the Caffeine.
13.Achieve a Healthy Weight.
14.Increase Your Iron Intake.
15.Avoid Excess Alcohol.
16.Avoid Unfermented Soy Products.
17.Natural Supplements.
Anything Else?

Good nutrition is vital for a healthy body and reproductive system.
In fact, studies have shown that eating a nutritious diet and making positive lifestyle changes can help boost fertility and prepare your body for pregnancy.
What's more, how you choose to live and eat today will influence sperm and egg quality 90 days from now.
If you're trying to get pregnant, it's important that you begin making healthy nutrition and lifestyle choices today.