How to Lose Weight When You’re Lazy AF

Hi friends!

Since January 2015, I have lost 32 pounds, give or take.

Left is sometime in 2012 or 2013. Right is October 2015.

 BUT. I’m lazy. Like, REALLY, REALLY, LAZY.

So you might be wondering: how did she figure out a way to lose all that weight? If you’re curious—this is the post for you!

let me be clear:

This method won’t be successful if you aren’t 100% invested – it’s a lifestyle change. I don’t tell people that I went on a diet, because I didn’t.

I became aware of the relationship I had with food.

Food is great, but I would use it as a crutch. I’d eat when I was bored, stressed, or lonely—I sometimes refer to these as “stormy cloud feelings.”

Whenever any of those “stormy cloud feelings” would arise, I’d attempt try to banish them away with food. What made things worse was, I would eat because of the negative emotions but then I’d get more self-conscious and thus more negative.

This is all about BODY ACCEPTANCE.

I hate those “get bikini ready” articles. They don’t make any sense to me!

you are “bikini ready” when you put on a swimsuit and —that’s it. that’s the definition. 

Our society puts unrealistic expectations on the average person—and it’s so hard to keep up with how we’re supposed to look.  There shouldn’t be a “supposed to *~look” anyway! We should be able to dictate what we want and how we best envision ourselves so we can work toward becoming the best possible version of ourselves.

If that means we gotta build some muscle, gain a few pounds, get a haircut, or WHATEVER…

Do it!

For me, I didn’t think that I could become the best version of myself until I lost weight. I had associated a bundle of negativity with being larger—and I wasn’t loving ME.

I didn’t think that I could accept my body because my default setting was a thunderstorm, and all the “stormy cloud feelings” were getting in the way of my progress. I finally decided to do something about it.

BEFORE I GET TO THE GOOD PART:

weight loss methods i tried and failed at: 

  • Lemonade Diet (don’t ever do this – it’s cayenne pepper, lemon and maple syrup. SO STUPID. NEVER DO IT.)
  • Smoothie/Liquid Diet
  • Only eating fruits and veggies for a week
  • Keto (Low Carb)

None of these worked, for various reasons. Mostly because none of them were realistically sustainable for me.

Okay, okay. What did I do?

COUNT CALORIES.

Some of you are probably thinking, “I tried that, and it didn’t work!”

oprah sis

Well, dear reader, I didn’t see any results until I started doing this. Check out my method and see if that ends up working for you. I may have added a step that you didn’t do!

Here’s how I found the best method to consistently lose weight:

That's it-- there's no catch.

That’s it– there’s no catch.

Weight loss is a calorie deficit. By that, I mean… in order to lose weight—you need to be eating less calories than you would burn in a day.

How do you find out how many calories you burn?

the most simplistic way to figure this out is at this site.

You have to learn what your basal metabolic rate(BMR) is. Your BMR is how many calories you would burn if you were in a stagnant position for an entire day. Or if you were in a coma. Literally coma calories. You are burning calories at a rate higher than your BMR the moment you step out of bed and walk around.

Once you get your BMR, write it down.

involuntarySASS -- weight loss for the lazy. know your basal metabolic rate.

Here is Ms. Jane Doe. She is 25, weighs 165 pounds and is 5’4.

Her BMR is 1556 calories.

Her BMR is 1556 calories.

this is different from your maintenance caloric amount.

Your maintenance number means that if you eat x amount of calories a day, you will not gain or lose any weight. This can also be called your total daily energy expenditure (TDEE).

to find your maintenance level and calorie deficit:

This is based off something called the Harris-Benedict Equation.

At the same site where you calculated your BMR, change your exercise level drop-down accordingly. Ms. Doe exercises 3 times a week. 

Ms. Doe’s maintenance is 2140 calories a day. To lose weight she would have to eat 1712 calories a day.

Ms. Doe’s maintenance is 2140 calories a day.

To lose weight she would have to eat 1712 calories a day.

weight loss tip-know what your maintenance caloric amount is

To start, I recommend that you select “little to no exercise” because if you are burning calories through exercise, your deficit will actually become larger. However, if you are doing very physically taxing or frequent exercise—it can cause more harm if you do not eat back your calories.

ANOTHER WAY TO FIGURE OUT YOUR DAILY CALORIC NEEDS:

calculate your bmr here

  •   If you hardly exercise =  BMR x 1.2
  •   If you exercise 1 – 3 times a week = BMR x 1.375
  •   If you exercise 3-5 times a week = BMR x 1.55

The results from the two methods may differ– I don’t really know why. Science.

do not eat less than 1200 calories a day.

I’m not a doctor so if you are considering eating that amount – please go talk to a professional.

All you need to do is make sure that you’re eating AT or below your suggested count for the day. Now that you know how many calories you need to consistently lose weight..

How do you count calories?

enter myfitnesspal.

There are several calorie counting apps/websites available, but I find that MFP is the most positive and it has a huge food database.

You can create an account—and input “macros” that will make sure that you remain on target for your goals.

here’s a great article on how to create an account and get started on my fitness pal.

My FAVORITE THING on MFP is the scanner—you can scan labels of the foods you eat and enter them into your daily log.

my fitness pal barcode scanner-weight loss
example of log summary on myfitnesspal

A lot of people tend to eat the same things, so the app will learn what you eat frequently and keep it in your catalog for convenience.

If you like to go to restaurants—most of them have a nutrition fact sheet that’s easily accessible at the location or online.

What’s left?

THE THING THAT SOLIDIFIED MY RESULTS:

a food scale.

You would be surprised at how different using a measuring cup is compared to weighing out a serving. For example, I would eat  ½ cup of cereal at breakfast. When I zeroed out the scale and weighed the ½ cup amount, it weighed 48 grams—which was almost twice the amount of a serving!

This is the scale I bought—it’s magical.

Small errors like the above can add up quickly, and was a HUGE reason why I wasn’t getting the results I wanted.

Other Tips:

I’ve stopped weighing myself. I find that if I keep looking at numbers on a scale—I obsess over the number instead of how I actually look.

I recommend that track your progress by making measurements (arms, legs, hips, etc.) and then do an initial weigh in. After that, record measurements and stick with that. Weigh yourself once a month. Honestly though, I made measurements once, lost them, and then forgot about it.

Remember, lazy.

take pictures!

You look at yourself every day, and sometimes it doesn’t seem like any progress has been made.  Six months from now, you’ll be very happy of the mirror pic you took today.

Before and Afters!

START NOW. RIGHT THIS INSTANT.

I gave you the tools and I’m sure you clicked on all those links out of curiosity. So, go for it.

Sorry-- does this feel like a Nike ad?

Sorry– does this feel like a Nike ad?

remember: this has nothing to do with exercise.

My history and advice concerning exercise will be saved for another time.

I know this is a lot of words—but IT’S SUPER EASY.

TL;DR (Too Long; Didn’t Read):

  1.  Count calories by figuring out your BMR and calorie deficit
  2.  Sign up for a food tracker
  3.  Get a food scale to ensure proper measurement
I even made a graphic for you! LAZY ONES UNITE. On Pinterest. Or something.

 be my friend on mfp! i’m currently over 265 days of tracking! don’t break the streak! (once you start, stopping is devastating tbh—can’t now!!)

Final reminders:

You can’t outrun a bad diet. (by bad, I mean excessive. I still eat ice cream everyday!)

It is harder physically for some people to lose weight than others.

Have a support system! Losing weight is difficult. You don’t have to do it alone. HOWEVER– I recommend that you keep your journey to yourself at first. When friends and family try to be supportive—they can get “foot in mouth syndrome” real quick.

do this for you. no one else.

Once I realized that I was able to succeed with my weight loss, it inspired me to start progress in other parts of my life. Today, there are no stormy feelings in sight.

I feel like clear, blue skies.

SONG OF THE POST: https://embed.spotify.com/?uri=spotify:track:6mn15kWtqGdQtBYIx9L3Kc

All of these images can be pinned and shared to social—pass this post along to anyone that may benefit from my words! I am always an email away – please reach out or comment if you have any additional questions!

Stay sassy,

i.

Ps: Thanks to r/loseit on reddit. That’s where I was able to learn what worked for me.

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