happy woman at the beach

11 Easy Ways to lose weight while doing nothing

Lose weight while doing nothing

Losing weight doesn’t always have to be a struggle. You don’t have to put yourself through a restrictive diet to lose 7 pounds in 2 weeks. You don’t have to starve yourself either. You can lose weight while doing nothing. Whether you’re looking to lose weight short-term or long-term, weight loss can be a fun process with the right strategies. Make small changes to your lifestyle that allows you to reduce your calories effortlessly. Here, we share with you these simple weight loss changes to make.

Please note that this post may contain affiliate links. You can read my full disclosure here.

 

How to lose weight while doing nothing

  • Keep unhealthy foods out of your sight.
  • Serve your food on smaller plates.
  • Cut back on added sugar.
  • Eat more vegetables
  • Eat more protein foods
  • Eat more complex carbs
  • Eat mindfully
  • Drink water
  • Portion control
  • Stay active.
  • Avoid stress
  • Sleep well.

woman reaching for cookies in a jar

1. Keep unhealthy foods out of your sight.

Out of sight, out of mind or so the saying goes. This doesn’t just apply to people but food as well. When you’re trying to lose weight without doing anything, the first step is to avoid temptation. If you have junk food in your home, give it away to a neighbor or family. No matter how strong you think you are, it too tempting, and you’ll soon find yourself reaching out for the pack of Oreos in the kitchen.

 

You’re less likely to crave this food when you don’t have it in the house. Think of foods such as; crackers, baked chips, cookies, pretzels, fruit juices, energy drinks, cereal bars, etc. Not only are these processed foods high in calories, but they’re also very high in added sugars. If you don’t want to give them away, store them in a cupboard or closet out of your sight. Also, make it a habit to keep healthy foods such as nuts and fresh fruit and within reach.

 

2. Serve your food on smaller plates.

Serving portions have increased worldwide and so have the serving plates. What we think of as a normal serving portion is much more than what it was years back. A good portion control tip is to serve on smaller plates when you’re trying to lose weight. This way, you don’t run the risk of serving yourself too much food. Serve your food on a smaller plate instead of your normal dinner plate. Or better yet, do it the Japanese way and serve your food in a bowl., you feel just as full with a smaller portion as your brain thinks you’re eating more. Besides, using this tip, you can eat what you want and still lose weight.

Starbucks coffee

3. Cut back on sugar-filled drinks.

Obesity is now a worldwide concern with added sugar to blame. One of the major culprits is sugar-filled drinks such as sodas. Mexico, the is among the highest consumer of sugar-filled Coca-Cola, is currently dealing with unprecedented levels of obesity. The problem with these sugar-filled drinks is that they’re empty calories. They won’t satisfy your hunger, yet as they’re full of sugar, you drink more and more. In addition, as they’re high in added sugar, they can lead to an increase in appetite. Start by cutting out these sugar-filled drinks to lose weight while doing nothing. Cut out drinks such as; soda, energy drinks, processed fruit juices, sports drinks, alcoholic cocktails, store-bought coffees, and teas. If you want coffee, make it at home and leave out the extra add ons. If you need an energy drink to stay energized, drink water instead.

 

4. Eat more vegetables.

Vegetables are great for weight loss because they add volume to your meals keeping you full for longer. In addition, most vegetables are low in calories, and you can eat them without having to worry about the extra calories. A 100g serving of raw spinach contains a mere 23- calories. Also, they’re cheap. When you’re trying to lose weight on a budget, adding more vegetables to your meals is a great way to save on grocery costs. The best low-calorie vegetables to eat include; spinach, asparagus, broccoli, chard, celery, and iceberg lettuce. Enjoy these vegetables raw or cooked. If you prefer to cook them, keep it simple with a drizzle of olive oil, and seasoning. Forget about high-calorie additions such as heavy cream. If you prefer fresh salads, avoid oil-based dressings high in calories. Also, ensure these veggies take up half of your plate when serving.

woman eating steak

5. Eat more protein foods.

High protein foods such as; lean chicken and beef are a must-have when trying to lose weight for several reasons. First, protein keeps improve satiety and helps reduce appetite. Second, high-protein foods keep you full for longer. Lastly, your body requires more energy to break down protein, thus boosting your metabolism in the process. Diets high in protein have been shown to aid in weight loss. Opt for a veggie omelet for breakfast instead of a sugar-filled bowl of cereal. If you prefer a smoothie, add in high-protein greek yogurt with some extra protein powder. Starting your day off with protein is a great way to reduce snacking as you feel fuller for longer. For lunch and dinner, choose lean cuts of beef, chicken, or pork. Seafood such as; salmon, tuna, sardines are also good sources of protein.

 

6. Eat more complex carbs

Contrary to popular belief, you don’t need to stop eating carbs to lose weight. However, you need to eat the right type of carbs. There are two types of carbs, simple and complex carbs. Simple carbs are processed, their fiber and other nutrients stripped off. They’re easy to digest and don’t provide a consistent energy supply creating an endless cycle of hunger and eating. This is why you often feel hungry minutes later after eating a slice of plain white bread. Simple carbs to avoid include; white bread, white rice, white pasta, baked goods, etc. However, complex carbs are closer to their natural form as they don’t undergo any processing. They’re harder to break down and hence keep you full for longer. This is why you feel full hours later after eating sweet potatoes. Complex carbs include foods such as; vegetables, beans, lentils, nuts, whole grains, and many others.

woman enjoying her food

7. Eat mindfully

Yes, paying attention to your food is good for weight loss. Even though this might seem like such a lazy approach to losing weight, here’s why it works. You’re less likely to overeat when eating mindfully. However, if you eat distracted as you watch Tv, you hardly notice each bite, and you finish your food faster. In most cases, you even go in for a second serving. Done several times a day, this can easily throw off your weight loss goals. Take time to enjoy and savor your food. Be it breakfast, lunch, or dinner, pay attention, and you’ll notice you don’t eat as much over time.

 

8. Drink water

Water keeps you hydrated allowing your body functions to run smoothly while also helping you lose weight. It contains zero calories and is a great substitute for sugar-filled sodas. It keeps you just as energized through the day without the extra calories, unlike energy drinks. Replace these drinks with water to reduce your total daily calories effortlessly. Lastly, did you know drinking water before and after a meal improves satiety? Do this, and you end up eating less. Besides, we tend to confuse hunger and thirst. By staying hydrated, you can better distinguish these two.

healthy plate of food

9. Portion control

Portion control is probably one of the best weight loss tips to use to lose weight while doing nothing. Reduce how much you eat daily and you will notice the pounds falling off. There a few things you can do to ensure you’re portions are just enough. First, use your plate as a guide. Serve half your plate with veggies, with protein and carbs taking in equal parts of the remaining portion. Also, you can use your hand as a serving guide. High protein foods such as; chicken or salmon, a palm-size is enough for women and double for men. Vegetables shouldn’t be more than fist-size for women and double for men. Carbs such as rice should be about one cupped hand-sized for women and double for men. A thumb-size of healthy fats such as; coconut oil for women, and double for men.

 

10. Stay active.

Staying active is a great way to burn off extra calories for weight loss. It’s as simple as aiming for 10,000 steps daily. While this might not be an option for everyone like those who can’t walk, it is a good baseline to stick to if possible. Simple things to do to achieve your steps include; taking your dog out for a walk, taking the stairs, moving while on your break, running on a treadmill, walking outdoors, and playing with the kids. If you struggle with a busy schedule, park away from the office, or take the bus to work. Better yet, cycle to work. Also, make use of the weekends when you’re less busy and go for a swim or other activities.

stressed woman

11. Avoid stress

Did you know that high stress levels can lead to weight gain? Yes, the stress hormone cortisol interferes with your appetite and hunger regulating hormones making you eat more and crave comfort food in stressful events. To break this cycle, practice better stress management techniques such as; breathing, yoga, journaling, or meditation.

 

12. Sleep well.

Just like stress, a lack of sleep can interfere with your appetite and hunger regulating hormones. You find yourself eating more and more. Adults should aim for 7 – 8 hours of sleep every day. No matter how busy your schedule might be, make it a daily habit. It takes a few days of bad sleep to throw off these hormones. It sure doesn’t get any lazier than sleeping for weight loss, does it?

How to lose weight while doing nothing