Lazy and want or need to lose weight? I have good news for you!

By on February 1, 2012

By Sandi Thompson –

Sometimes it is easier to lose weight when you are not exercising like a maniac. Contrary to popular belief and shows like the Biggest Loser, exercise can actually cause weight gain. This doesn’t mean you shouldn’t move around; it means you shouldn’t go from being glued to the couch to training for a marathon next month.

Inflammation of the tissues due to strenuous exercise can cause swelling. The body is holding on to fluid. Think of inflammation as a house fire. The tissue swelling is like fire hose damage to the mattress.

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Start exercising by walking. Simply parking farther from your destination adds some steps. Try using very light hand weights to do some bicep curls and triceps kickbacks. If you are really, really lazy you’ll have to resort to calorie counting as a mental exercise to lose weight, so try to walk a little more as part of your daily routine.

Regarding calories, it takes 3500 calorie to create a pound of body weight. The reverse is also true. You must decrease your food intake by 3500 calories to lose a pound. Starving yourself doesn’t work because as you decrease calories your metabolism slows down. Your body keeps an iron grip on its energy stores because it thinks a famine has arrived.

Increasing your metabolic rate burns more calories. There are several ways to do this and two of my favorites are eating more frequently and drinking water. Whenever you eat something your digestion kicks into gear breaking down the food into small absorbable units. This takes energy.

That’s why many diet plans suggest eating small frequent meals to lose weight. I coach my clients to eat three meals plus two or three snacks. Knowing what a serving looks like is important. It’s not what you scoop onto your plate. That’s a portion. A serving is a specific amount of food. There are plenty of resources online to help you learn what a portion is. Google “food serving sizes.” Read the labels of packaged foods to learn how their servings are figured. Sometimes you’ll think it’s one serving per package and it’s really 2 or 3. Yikes!

Drinking water also seems to raise our metabolic rate. Do you drink 6-8 glasses of water a day? That’s a good start. Most people don’t drink enough water and actually think they are hungry when in fact they are thirsty. Pay attention to the amount of water you drink and aim for at least 6-8 glasses a day. You’ll notice that not only are you less hungry but your skin will probably look better in 2-3 weeks.

One of the easiest ways to lose weight is to decrease your appetite. Diet soda is known to increase appetite due to artificial sweeteners. Switch to water and see if this helps lower your cravings for sweet foods. There is nothing healthy about soda and you will be doing several body systems a huge favor by eliminating it completely.

Inflammation can also happen when you eat food that irritates your digestive system. Bloating, gas, cramping: these are all signs that you are eating something that causes irritation in your gut. Several common foods are known to do this quite frequently: soy, corn, wheat, dairy foods containing milk or soy milk, chocolate and eggs. Cutting out these foods for 10 days can dramatically ease the symptoms of inflammation and you may see weight loss begin to happen when you eliminate them.

So to recap, the lazy person’s diet has 6 parts:

1.  Exercise by walking and using light weights. Avoid over-exercising.

2.  Don’t dramatically cut calories. Instead raise your metabolism.

3.  Learn what a portion looks like. Eat three meals and 2-3 snacks a day.

4.  Drink 6-8 glasses of water daily.

5.  Eliminate soda.

6.  Avoid foods that might be irritating your gut.

Try these things for 2 weeks and see if you not only lose weight but also look and feel better.



Sandi Thompson, NTP is a nutritional therapy practitioner and a certified wellness coach. She primarily works with women over 40 who are sick and tired of feeling very sick and very tired most of the time. Her approach is based on sound science and the art of coaching using a non-judgmental approach. Get help with your weight loss goals. Sandi can be reached through her website

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Lazy and want or need to lose weight? I have good news for you!