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.

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What does it feel like to be fat?

 

I was fat almost my entire life and it feels like hell.

I thought I was normal until I started to go to kindergarten and kids treated me differently than they treated others. They were calling me fat and hitting me and the worst of all was when we were having a nap in the afternoon, then other kids would get up from their beds and walk over me, which hurt when they would step on my stomach.

Then in elementary school they started to bully me immediately, they called me "bacon bomb" , "pig", "fattie", they would hit me,punch me,stab me with pins. Once one of the boys had wooden stick that was really sharp on top and he threatened to stab me with it so he was chasing me all the way to the toilet,where I locked myself so he couldn't reach me anymore.

Nobody ever wanted to sit next to me and when teacher said they have to sit next to me they hated it.

Sometimes boys would take my pencil box and play football with it. Once I had pencil box that I got with puddings so it had brand name on it so few boys said "It was required to send 3 empty packs of pudding to get that pencil box but Nina sent 100."

Whenever somebody farted in the class they would say it was me.

Whenever we would go on a trip I would be the only one sitting alone in the bus.

When we would play group games on physical education class, team leaders had to choose members of their team and of course I was the last one chosen.

At age 11 I enrolled in karate class and there was one girl who was hitting me very hard and she would say she's doing that because I'm fat and while she was hitting me she was saying things like "you fattie" or "stupid fattie".

Once around Easter time one girl looked at my fat legs and said " We are going to cook your leg for Easter". The teacher heard her and she didn't say anything, she just uncomfortably looked at me and smiled.

On the streets people would also laugh at me and scream insults.

In high school it didn't get any better. At first I thought I befriended one nice guy but later I found out he was talking nasty stuff about me behind my back.

People from my class would stand in groups and talking and when I wanted to join them they would say "Nobody invited you." or "You are not welcome." At that time it was popular to have blogs so I had one too and one girl from my class was commenting nasty things on my posts,like "you're fat" or "just continue filling yourself up with sweets".

One time I saw one girl from my class on the street and asked her where she was going and she replied: "To see someone you will never have." (meaning boyfriend)

When teacher told one girl she would have to sit next to me during classes from now on she started to cry and the other girl came to comfort her and she said: " I know how you feel when you have to sit there."

Boys on school hallways and outside of school used to make pig sounds or scream: "Babe give me your number" when I was passing by and laugh.

Winters were always the worst, especially before Christmas and New year when they were using firecrackers; then I was afraid I wouldn't make it home alive after school.If there was snow they would throw big ice blocks they would find under the snow at me.

Once two girls at class were talking random stuff and one of them said " I wouldn't feel disgusted to drink water from the same bottle after someone." and the other said " Even after Nina?!" and first girl said "Welll...maybe."

If someone from my class had a birthday party they would invite everyone but me.

When I was around 16 or 17 I had a friend who was normal weight and she always used to have boyfriends and all guys liked her and sometimes I would ask her what some of the guys she was friends with thinks of me and she would tell me how they think that I'm disgusting and ugly and they wouldn't even touch me with gloves on their hands. Once we were taking a walk and saw two guys we knew and one of them told me " You are pretty" and I said "Thank you" and as soon as they left my friend said "He was just kidding when he said you were pretty."

In college things got a bit better, people there weren't bullying me for my weight anymore. But enough damage was already done and I'm not able to function socially as normal people do. I have hard time making friendships and getting into relationships and if I do get into one I'm extremely jealous and constantly scared the person I'm in a relationship with will find someone prettier than me and break up with me.

Also,one of my friends who is very good looking posts photos with other friends on Instagram but not with me, probably because she's embarrassed.

During the last couple of years I lost a lot of weight and I'm doing better but the damage that has been done to me is beyond repairable.

This is me now,still not perfect weight but I'm doing much better.

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What are the benefits of keto diet?

 

 

Over the past several years, I have performed in-depth research on different diets that are popular for their claimed health-boosting and weight-loss benefits. The keto diet is among them.

To give you a quick overview, the keto diet is short for the ketogenic diet. In general, the keto diet is composed of 75% good fats, 20% protein, and 5% carbs. There are a few variations of the keto diet (like high-protein keto diet), but this is generally the standard macronutrient ratio needed in order to achieve ketosis.

Ketosis is the key to the keto diet. Ketosis is a normal metabolic process characterized by increased ketone production. Ketones are a form of energy that is alternative to carbohydrates. Carbohydrates break down into glucose, which are easy for the body to use, but can also be problematic when over-consumed, like they are in the Standard American Diet (SAD).

To understand if the keto diet is considered healthy, first, let’s take a step back to understand ketosis - since misunderstandings are often the root of the criticism of the keto diet.

This is what I have found in my research about the potential health benefits of the keto diet with links to relevant research:

1.      Promotes weight loss: While a low-fat diet is often recommended for weight loss, but research shows that a high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies.

2.      Lowers risk factors for disease: These risk factors include high blood sugar and insulin levels, high cholesterol, and high triglycerides, among others.

3.      Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein are likely protective against the loss of muscle mass.

4.      Lowers the risk of type 2 diabetes: Excess fat is linked to metabolic disorders like type 2 diabetes, and weight loss spurred by the keto diet can help to lower risk factors..

1.      Helps to control type 2 diabetes and other metabolic disorders: If you have diabetes, you may be turning to the ketogenic diet as a way to control your insulin and glucose levels. Early research shows that the ketogenic diet can help you significantly improve insulin sensitivity levels. One study even shows that some diabetes patients were able to stop taking their diabetes medication altogether while on the keto diet.

2.      May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted ketogenic diet is an effective alternative therapy for malignant brain cancer). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the keto diet help to slow tumor growth.

3.      Improves symptoms of Parkinson’s disease and Alzheimer’s disease: The ketogenic diet may help to reduce the symptoms and slow the progression of degenerative brain diseases like Alzheimer’s disease and Parkinson’s disease.

4.      Helps treat factors causing polycystic ovarian syndrome (POS): POS is the most common cause of infertility among women. One of the aggravating factors of POS is high levels of insulin. The ketogenic diet can help reduce insulin and glucose levels in the blood as a dietary therapy for POS.

5.      Boosts recover from brain diseases: Initial animal studies show that the keto diet may boost the recovery of young people who have experienced traumatic brain injuries).

6.      Reduces the severity of acne: One of the factors that can increase your risk of acne is high insulin levels in the blood. Since the ketogenic diet doesn’t allow you to eat sugar or processed foods, which up insulin levels, it may help to improve the appearance of acne.

For most people, the ketogenic diet could offer significant health benefits.

The two main worries of health and nutrition specialists are the following:

1.      People follow the keto diet without consulting a specialist first

2.      The keto diet has not been around long enough to understand its long-term effects

 

 

There are logical responses to both of these concerns and they are directly connected. Research, even if it is relatively new, is on the side of the ketogenic diet. But it is true that an unbalanced keto diet (or any unbalanced diet, for that matter) could have detrimental effects.

For that reason, it is important to:

1.       Get a general medical check-up to make sure you are in good health to follow a restrictive diet.

2.      Consult with a registered dietician who is a specialist in the ketogenic diet to guide you on how to build a well-balanced ketogenic diet that fills all of your nutrient needs.

Once you check these off of your list, you will very likely be able to reap the benefits of the ketogenic diet for your health.

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.

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What’s the actual way to lose fat? The ketogenic diet or a simple balanced diet with a calorie deficit?

 

I'm going to give you some advice which goes against the grain here. I think it's disheartening talking about diets and calorie deficit. I'm speaking from experience here, so I do know what I'm talking about.

The keto diet is quite good - it's implemented the wrong way by many people. The issue is that people tend to eat A LOT of protein. This is counterproductive to the whole process. We want our body to start burning our stored fat for energy. Unfortunately, consuming too much protein will train the body to convert it to sugar - so you end up burning that off for energy instead of your body fat. Keto works well in the beginning, but your body will start to get burnt out as a result. You will begin to stagnate eventually, and most likely chuck in the towel.

One thing I'd like to point out is that going low carb daily exhausts your thyroid as well. That will result in an even more sluggish metabolism. Done well, and adequately, the keto can help you lose a lot of body fat - especially if you are on the obese side. Done incorrectly, and you will not reach its full potential.

After all this negativity, what do I recommend instead?

Intermittent fasting!

Intermittent fasting is your best strategy for fat loss - long term, in the easiest, cost-effective and sustainable way. You eat less, and you don't have to go extremely low calorie when you are eating, and you feel terrific. Now, please don't think this is the simplest thing to do straight away. It does take time to stop feeling like rubbish when you start fasting. It's the bodies natural process to experience many uncomfortable feelings in the beginning, like extreme urination, hunger, tiredness and no energy for exercise. This does not last for very long. It will be 1–2 weeks max I promise you! Ride the tide and let it slide.

Fasting will give you results within the first week. The duration and length of fasting will depend on your goals, Fasting every day is a great strategy, but you don't have to if that's not your cup of tea. Every other day or 3 intense 24-hour fasts per week will give you great results. I fast every day, and I'm so used to it now, I haven't diverted back. Once you do this for a while, you don't feel hungry anymore, and your best resource of energy is when you don't eat. Plus, you put on muscle and maintain it too.

Some of you may be skeptical, so I urge you to do some research, and perhaps give it a try and see for yourself. I've done most diets - keto, paleo, low carb, low calorie. They all suck - and you can't sustain them at all. With fasting, it took me a good six months to lose body fat. I was at the stage in which I was doing far too much cardio and dieting. My body was not going to give in easily. Slowly, with patience and proper training - not to mention nutrition, I was able to become leaner, muscular and my body can now tolerate higher calories, more carbs and my blood sugar levels are still low. Once you train your body to burn fat stores for energy, it just keeps on doing it. Is it sustainable for me? Absolutely! Do I train fasted - yes, I most certainly do. Can I lift heavy and train hard as well - of course, you can!

With any eating plan, I do always recommend you have a day or two of eating an abundance of calories. That shocks the body and replenishes it's glycogen stores. I do this a lot when I train with heavyweights. Now, not so much - as the bands are the best that I can get to right now. When gyms open up again, it will be back onto the heavy metal.

Please do give fasting a go as a strategy to achieve your body reshaping goals. I have found it to be the best and fastest way to make trigger fat loss, and I won't ever go back to these silly diets ever again. Stick with what's worked for our ancestors because we have not changed much metabolically. It's just now, we have a multitude of food to choose from, and unfortunately, make the wrong choices too often.

How can I get a flat stomach?

 If you are one of the billions who have most of times dreamt of a flat tummy, and a six set abs, there is excellent news for many people out there - now you do not require going from the rigorous power crunches practice each day. There are many other, simpler methods for weight loss to attain that desired flat belly.

1. Gulp as much as water as possible for one.

2. Consume diet rich of fiber: - Diet rich of fiber provides you a fuller experiencing and also avert constipation as much as possible.

3. One should boost his or her heart rate by working out in order to blaze up excess fat, all along with crunches. Merely crunches will by no means get you the flat belly you always desired for. Fast stroll, aerobics, running, etc are only some work outs which will boost your heart beating rate.

4. Try to stay away form alcohol: - Alcohol is also identified to boost cloistral levels. Therefore if you stop consuming that tumbler of alcohol with or after ones meal, your cloistral level will not amplify further than the needed level. Missing alcohol will guarantee that you don't put on mass around your tummy.

5. Give up smoking: - Bigger number of smokers is initiated to have tube like bellies as compared to non-smokers. Study has found that smokers be apt to drop away the fat about their bellies when the discontinued smoking.

6. Work out: - Diet with no work out will only formulate you drop weight at first. Consequently, you are certain to hit a plateau, where you simply will not be capable to drop any more mass. A blend of various cardio exercises will aid you to drop weight. You must formulate that you expend some time for warm-ups and chill down after and before your work out regime.

7. Diet adjustments: - Minute diet alterations can do wonders in getting rid of that lump around your tummy. Eat more and more frequently and consume smaller amount calories. Small segments of meal dispensed all through the day will maintain your metabolism levels high all the way through the day, and thus you will blaze out more and more calories. Attempt consuming smaller amount calories a compared to you are blazing. Also, gulp as much as water possible. You may be blundering thirst for hunger cramps.

Mainly of all it is imperative for you to glue with the health regime that you have selected and not go away from it in halfway.

The most effective method to Lose Belly Fat In 5 Simple Steps

Fasted Training vs Eating Before Workouts: Study Compares the Difference

 

There’s a lot of conflicting information when it comes to working out in a fasted state. Some schools of thought say it’s ok to workout fasted as long as you’re doing cardio and not strength training.

Others say that it’s perfectly fine to workout fasted doing cardio or strength training.

But the key is to figure out what works best for you. If you feel as though you need some fuel before working out, do so.

But keep in mind that eating before working out makes your body burn glycogen which is stored sugar in the liver.

If you workout fasted you have a better chance of burning your fat stores. This is especially true if you follow a low carb diet.

Your body will always burn its glycogen stores before fat.

Slowly build to working out fasted

If you’re new to fasting it’s best to work out after eating. Even if it’s a small meal you’ll have an easier time adjusting to your fasting protocol.

As your body becomes used to being in a fasted state you can start to test and see if working out fasted is better.

The benefits of working out fasted include:

• Increased human growth hormone (HGH) levels which aid in fat loss and muscle growth.
• Better performance (once your body becomes accustomed to burning fat)
• You have the potential to have a more efficient metabolism

One study examined the benefits of metabolic adaptations due to endurance exercise training in the fasted state.

In the study:

• 20 healthy males were assigned to two experimental groups for a 6-weeks. There was the fasted group (F) and the fed group who ate an ample amount of carbs before working out (CHO).
• All subjects were active previously and were told not to participate in any strenuous activity other than the exercises prescribed in the study.
• The F group did all training in the fasted state. The CHO group had a carb-rich meal 90 minutes before the training session.
• The study found that the F group had more muscular oxidative capacity. The F group’s blood glucose didn’t drop like the CHO group. The study concluded to say that fasted training is a good tool for endurance.

Your body won’t lose muscle

Contrary to populate belief fasted training won’t inhibit muscle growth. The study I cited above, clearly points out that fasted training enhances physiological adaptations that can improve muscle growth and endurance.

If you are eating the proper amount of healthy calories per day you shouldn't worry about muscle loss while training in a fasted state.

The athletes' strength, anaerobic capacity, and aerobic endurance were not affected after such a long fast.

Dr. Fung highlights the fact that the body simply switches from burning sugar to fat. You have far more fat reserves on your body. This provides an almost boundless energy source for you.

This switch is most effective if you allow a 2 week adjustment period. A low carb diet also helps the body burn fat more effectively.

Vary workouts and fasting schedule

If you have frequent strenuous workouts it’s best to keep an eye out on your caloric intake.

Fasting makes it easy to go into a caloric deficit which is good for most people. But with the goal of gaining lean muscle, proper nutrition, and caloric intake is key.

Every day doesn't have to be a long drawn out fast for you to see results.

Eat more on days when you workout hard. Consider shorter fasts on workout days especially if you’re new to working out fasted.

Bottom line

Fasted training is a great way to increase strength and endurance. It allows you to burn more fat over time. It’s one of the best ways for your body to enter a peak performance state.