Not everyone is a fan of exercising. Yeah Tell me about it. I was overweight myself, so I can say that I’ve been where you are.
I hated working out, I don’t know the reasons, but I did anyway.
Since a lot of you have been asking me questions on how to get rid of extra weight without doing any kind of “real” exercises. And the excuses were either they couldn’t workout because they work too often, or simply because they can’t workout as they say.
So, anyway I tried to collect a list of 15 things I used t do my self in order to get rid of some extra pounds “the easy way”; and to be honest it worked like magic. Without any further ado here’s the list, hope you find it useful.
1. WRITE DOWN WHAT YOU EAT FOR A WEEK
Studies have shown that people who keep diaries of their food eat about 15%less food than people who do not write anything down. Keeping track of your diet is part of the simple habits of thin people.
Weekend Attention: A study from the University of North Carolina showed that people tend to consume 115 more calories on weekend days, especially through alcohol and fatty foods.
Also pay special attention to spreads, salad dressings, condiments in sauce, sugary drinks and quick snacks. They can make a big difference on your ability to lose weight.
2. ADD 10% TO THE AMOUNT OF CALORIES YOU EXPECT TO EAT EACH DAY
If you think you are consuming 1700 calories a day and you do not understand why you cannot lose weight, add 170 calories to your estimate.
There is a good chance this number will be closer to reality. Adjust your eating habits accordingly. Make sure you know how many calories you consume a day to lose weight.
3. FIND A COMPANION ONLINE
A study from the University of Vermont found that an online companion can help motivation to lose weight. The researchers followed the study participants for 18 months.
Those who had been assigned an online weight loss companion were more successful in maintaining their weight loss than those with a support group that they could only meet in person.
4. FIND A POSITIVE MANTRA
Have you heard an inspiring phrase recently? Get inspired! If you focus on things you cannot do, such as standing up to a pastry shop or going out for a walk each day, chances are you’ll never be able to do it.
Instead, whether you believe it or not, repeat a positive sentence, like a mantra. “I’m going to resist dessert today. Or “I’m going out for a walk”. By repeating it, this sentence will become reality.
5. AFTER LUNCH, WE STICK TO THE WATER
At lunch, you can choose to drink a juice or a sweet drink. For the rest of the day, stick to water instead of juice or soda.
Check out the list of the best and worst ways to hydrate. An average American would consume 245 calories a day as a soft drink.
That’s about 90,000 calories a year or … 25 pounds! Studies show that in addition to calories, sugary drinks are not as satisfying as less sweet drinks or a healthy snack.
6. EAT THREE FEWER BITES PER MEAL
… or a treat less per day. You can also think of drinking a glass of juice less every day. Just choosing one of his tricks will help you avoid 100 calories a day. This will allow you to avoid taking two pounds that most people take in a year.
7. LISTEN TO ONE HOUR OF TELEVISION LESS
A study of 76 university students showed that the more people watch television, the more likely they are to nibble and eat a lot at meals.
So try to sacrifice a show (there are probably some that you do not particularly like, anyway …) and go out for a walk instead.
8. CLEAN SOMETHING THOROUGHLY ONCE A WEEK
Whether washing a floor, some windows, the shower, kitchen tiles or your car, a 150-pound person will burn four calories per minute of household cleaning.
If you scrub for 30 minutes, you could lose up to 120 calories, the same amount found in half a cup of frozen vanilla yogurt.
9. WAIT TO FEEL HUNGRY BEFORE EATING
It is impressive to see how much you eat when you feel bored, nervous, out of habit or frustrated. This happens so often that many people have even forgotten what feeling of hunger does to our body.
If you have a particular urge for a food, you are probably not hungry, but you are simply greedy. If, on the contrary, you eat the first food on your way, then you are probably really hungry.
Find another way to fulfill your emotional needs and eat only when you are hungry. In this way, you will lose weight.
10. SMELL A BANANA, AN APPLE OR A MINT CANDY WHEN YOU’RE HUNGRY
It may sound funny, but it works. When Alan R. Hirsch, a neurologist and director of the Smell and Taste Treatment and Research Foundation in Chicago, tried this method with 3,000 volunteers, he found that the more participants felt these foods, the less hungry they were and the more they were losing weight (an average of 30 pounds per year).
The researcher thinks that the phenomenon is explained by the fact that the brain, feeling these foods, has the impression of being eating them.
11. LOOK AT SOMETHING BLUE
There is a good reason why there are not many restaurants decorated in blue. The color would have the effect of reducing the appetite.
Surround yourself with blue while you eat: serve food on blue plates, paint your kitchen walls in blue, choose a tablecloth and blue place mats, and you will reduce your appetite.
On the contrary, red, yellow and orange would have the opposite effect, according to several studies.
12. EAT IN FRONT OF A MIRROR TO LOSE WEIGHT
A study has shown that eating in front of a mirror reduces by one third the quantity of food that a person ingests.
Looking in the mirror and facing our standards and goals by looking in the eye would help weight loss. In this way, it is easier to stop eating and remember why you want to lose weight.
13. TAKE 10 MINUTES A DAY TOGO UP AND DOWN STAIRS
The Disease Control Center in the United States has revealed that simply climbing up and down the stairs for 10 minutes each day would lose up to 10pounds (assuming you do not eat more to compensate!) .
14. WALK 5 MINUTES EVERY 2 HOURS
Do you work sitting all day? Walking for 5 minutes every 2 hours has the same effect as walking for 20 minutes at the end of the day.
This short exercise will also keep you away from the unhealthy snacks you tend to eat at work breaks.
15. YOU WILL LOSE WEIGHT IF YOU WALK 45 MINUTES A DAY INSTEAD OF 30
The reason we now suggest 45 minutes instead of the typically recommended30 minutes is that a study from Duke University found that 30 minutes of walking a day is enough to prevent weight gain in the majority people, longer physical exercise promotes fat loss and weight loss.
Burning 300 extra calories a day by walking about 5 kilometers (which equals about 45 minutes of walking) could help you lose up to 30 pounds a year without even changing your diet.