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5 Easy Tips to Lose Weight, Get Fit and Healthier Without Working Hard

Updated on July 23, 2014
Beach body with abs; it's not an impossible goal!
Beach body with abs; it's not an impossible goal! | Source

How can I lose weight without working hard?

The idea of losing weight without working hard probably seems too good to be true. For most, losing weight and getting in shape conjures images of sweaty individuals running on treadmills for hours on end, topping it off with a chalky protein shake. The truth is, most people can make significant progress without going to these extremes. The following tips will have you on the path to good health with minimal effort.


1. Don't Make Excuses: Be Honest With Yourself

This is probably the most important factor. I don't know how many times I've heard people say "I don't have time to exercise" or "I don't have the money to eat healthy". Wrong. Everyone has time to exercise, and eating healthier meals made from raw ingredients is always cheaper than eating junk. Deep down, you know you don't feel like putting the effort in. It is easier to make excuses or pretend that you're actually happy being fat and flabby. Don't be pathetic. Be honest with yourself and you may finally feel that sense of motivation you've been lacking for so long.


2. Make Time for Your Health

If you want to lose weight you need to make it a priority in your life. Just about everyone who claims they don't have time for exercise usually has a habit of watching television, playing video games, surfing Facebook or doing something else to waste time on a near daily basis. These things are not important in the long run. What are you going to say when you end up on the operating table, getting open heart surgery at 55? "If I die... at least I led a good life... I watched every episode of Breaking Bad, beat 430 PlayStation games and got 5,000 likes on Facebook"

Everyone can find some time to make their own meals and get in 20 minutes of activity every day. The key is to plan these things in advance. Use the weekend to prepare meals in bulk for the week ahead. Refrigerate and reheat your meals throughout the week. Go through your routines and household chores more quickly than usual. Don't loaf around slowly folding laundry for over thirty minutes. Fold quickly, machine-like, and you'll be done in ten minutes. Boom -- you just saved twenty minutes, and now you can do a few sets of squat thrusts or jumping jacks.


3. Stop Eating Junk

It seems so obvious, yet many have a pretty loose definition of what constitutes junk food. Do you eat anything at a fast food restaurant? Well, let's not do that anymore. Just about everything available at the drive-thru is a highly processed, high-calorie excuse for human sustenance. If you don't have a few minutes to put some food in a bag and bring it to work in the morning, then refer back to tip #1 and learn to be honest with yourself about how much time you really have.

Stop eating anything sold in a box or bag. These foods are almost never healthy. They are highly processed, high-calorie, and usually high in sodium. Yes, microwave dinners are convenient but they're also a great way to raise your blood pressure. They're also a lot more expensive than learning to prepare simple meals from raw ingredients bought in bulk. You will need to have a little willpower and sacrifice some of your favorite treats if you want to eventually look in the mirror and not feel disgusted with yourself.


4. Stop Drinking Junk

Soda, cola, pop. It doesn't matter what you call it; it's garbage. Stop drinking it immediately. High fructose corn syrup is bad enough, but Consumer Reports recently found a high level of carcinogens in brown sodas. Is that next Pepsi or Coke really worth the risk? Of course not, but people will still make excuses to continue drinking these toxic beverages. Sometimes they will use other people as a way of deflecting attention from themselves. "Well Betty's only 110 pounds and she drinks Pepsi every day". Well, good for Betty. She's probably more active than you, eats less food overall, and/or has a naturally fast metabolism.

Soda is bad, but it's not the only junk beverage. Artificially flavored juices also contain high fructose corn syrup and artificial colorings. Beers have all sorts of harmful ingredients as well (in addition to alcohol, which is poison on its own). Sometime in the future, it will probably be proven that all artificial ingredients, colors, and preservatives are harmful to the body. They will look back at us and scratch their heads, just like we do when looking back at things like lead paint and direct exposure to mercury in school science projects. Do yourself a favor and get ahead of the curve. Live like an informed person from the future. Start drinking water, a natural beverage that has sustained life for millions of years.


5. Get Off Your Butt

This tip is last because the truth is you will probably see a difference in how you look and feel just by making a real commitment to tips 1-4. If you've already done those things, then now it is time to actually do some physical activity. It doesn't have to be for long. You just need to get the heart pumping a little bit. Do jumping jacks day 1, pushups day 2, squat thrusts day 3, then repeat. Each time you go through the cycle you should try to do more repetitions than you did previously for that activity. Again, 20 minutes per day is good enough if you're actually consistent about it and truly trying to squeeze in more reps each time. You may only get to 50 jumping jacks on day 1, but next time you do jumping jacks you may reach 65 in the same 20 minutes. You'll be getting more conditioned, faster, and leaner each time you do the activities.

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© 2014 practicalfitness


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