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Lose Weight While Doing Nothing

Updated on March 28, 2017

The Sofa is Greater Than The Stairmaster

The first thing you have to realize is, in terms of losing body fat, you will never build a dream body using weights. Getting lean is 100% diet. The good news is, you can do this without making time to go run on a treadmill in a sweaty box (and you're paying someone to go there). You can do this without buying a special meal plan. You can do this while traveling 24 hours per day and living on airplanes and in hotels. You can do it in the middle of nowhere or in the heart of the city.

I'm talking about simply living, day to day. Whatever you're doing, you're going to be living, and being alive burns a lot of calories. My BMR (Basal metabolic rate) is about 1800 calories per day. That means I burn 1800 calories while laying on the sofa marathoning Stranger Things all day long.

That's a lot of calories. Have you ever jogged a mile? That only burns ~100 calories. That means a few oreos can supply the calorie count needed to jog for 10 minutes. A sleeve of oreos can keep you jogging all night long. That's why we're not going to be eating cookies.

The real trick to losing weight by doing nothing is to watch what you're fueling yourself with carefully. Only you can control what goes in your mouth. Nobody else. That means, you just put a lower number of calories into yourself that you're burning. It seems simple, but doesn't that mean you'll starve?


What your body fat really amounts to is reserve fuel. We're basically cave creatures still, and to keep you alive in times of famine, your body loves packing on the fats. What I'm suggesting you do is to not go full-blown famine mode, but to simulate 'leaner times'.

Of course, you're going to have the natural urge to eat something more, since your body knows that yesterday there was plenty of food around. There's food around all the time, that's why you're reading information on dieting.

This leads me to a great secret of not eating junk: Don't buy the junk. Just try not having snacks around. If you're like me, that means you're going to make a lot of trips to the kitchen and come back empty handed every time. Eventually, you'll learn that there isn't junkfood there and you'll give up.

This 'giving up on finding junkfood laying within reach' is critical. It means your eating habits are changing. You'll stop being upset that there isn't chips in the cabinet. I can eat bags of chips, family size, if they're around. Am I a whole family? Of course not. There's no limit to the amount of fat I can store, though, and I'll weigh more than your whole family if given enough chips.

Instead let's try portioning out some meals. Make a bunch of food ahead of time and box it up, ready to go. We eat 3 boxes per day and have the arranged so that they're going to give us all the calories we need to get through the day and nothing extra.

Something along the lines of rationing. It's easy, and pleasant once you get started.

Weight Loss Isn't Done By Exercising

Swimsuit Ready Sofa Creature

First, make some rations. Take the money you were going to use to buy fatty foods and buy some basic meats and vegetables. I like boneless skinless chicken breasts, broccoli crowns and some combination of peas, carrots and occasional potatoes.

Grilling or baking the chicken is easy (especially with some dry rub seasonings mm mmmmm) and steaming the veggies in the microwave is fast in a bowl under a lid.

Get the nutrition facts of the stuff you're eating, or just get the facts here since I have them handy. The sofa diet is sort of my lifestyle now, since I had such a great experience losing weight on it.

Chicken Breast, grilled:

Amount Per 100 grams, Calories 165, Total Fat 3.6 g, Saturated fat 1, Polyunsaturated fat 0.8 g, Monounsaturated fat 1.2 g, Cholesterol 85 mg, Sodium 74 mg, Potassium 256 mg, Total Carbohydrate 0 g, Dietary fiber 0 g, Sugar 0 g, Protein 31 g

Such amazing protein content per calories. With chicken on your side, you're never going to get protein deficiency. Sorry, vegetarian/vegan dieters. I'm not an expert at finding non-meat sources of protein since I'm omnivorous.

Broccoli Crowns, steamed

Calories 50, Total Fat 0.5 g, Saturated fat 0.1 g, Polyunsaturated fat 0.1 g, Monounsaturated fat 0 g, Cholesterol 0 mg, Sodium 49 mg, Potassium 468 mg, Total Carbohydrate 10 g, Dietary fiber 3.8 g, Sugar 2.5 g, Protein 4.2 g

The other green veggies are similar. Eat plenty of them. The green ones are good, but feel free to mix it up with squash and salads (go easy on the dressing).

Potatoes, grilled or steamed

Amount Per 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g)Calories 163, Total Fat 0.2 g, Saturated fat 0.1 g, Polyunsaturated fat 0.1 g, Monounsaturated fat 0 g, Cholesterol 0 mg, Sodium 13 mg, Potassium 897 mg, Total Carbohydrate 37 g, Dietary fiber 4.7 g, Sugar 1.7 g, Protein 4.3 g

Potatoes can be a little evil because of the carbs, so we use them sparingly, but you'll know exactly when it's okay because you're counting the calories you're eating, right? Figure out how many you burn a day (BMR + Activity level variable) and try to estimate a bit low since activity level is a variable afterall. If we're couch potatoing it correctly, you shouldn't be much higher than your BMR.

If we're doing this right, we're using a food scale. They're like 10 bucks on amazon. Otherwise, eyeball it. 100 grams of chicken breast is about the size of a pack of playing cards. Measuring in grams seems scary, but the scale makes it really quick and easy.

Simply eat less than your're burning in calories, and voila. You will certainly lose weight. It worked for me, and no it's working for my wife who has lost 30 pounds over the course of about 3.5 months.

Safe, easy and no surgery required. In fact, you'll actually save money since you'll simply be eating less than you did before. It's sort of like quitting smoking and realizing how much money you spent on cigarettes and that you can afford to take a cruise now, only this time you'll also look sexy in a swimsuit.


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    • TheBreakfastKing profile image

      Stephen Foster 12 months ago from Dallas, Texas

      Oil generally has 120 calories per tablespoon, which is awful for weight loss.

    • Almrjd profile image

      Almrjd 12 months ago

      Eat meals filled with oil, increase fat in the body. Thank you