The Lazy Girl’s Guide to Weight Loss is the minimal steps I use daily to lose and maintain weight. (No special diet, No hours in the gym!)
These are the exact steps I’ve taken to lose my baby weight (finally!) and maintain a healthy attitude about my weight. Read on to see the 5 simple steps that you can take action on today.
Day 1: Mindset
Mindset: Make Healthy Goals
You are ready to make some healthy changes in your life, so let’s set some healthy goals! These may seem a little bit different than what you’ve seen in the past because we want these goals to stick for life.
Plus, this is the lazy girl talking so we want to make these goals as easy as possible! Get ready to make some small changes for the next few days – these small changes will make a huge impact!
- Thank your body for how far it’s brought you so far!
- Listen to your body – don’t push too hard too quickly. We are focused on long-term goals.
- Set healthy weight loss goals – losing around 1- 2 pounds a week is a healthy goal. You may see more than that in the beginning.
- Track where you start, track your daily activities, and weekly progress.
- Celebrate every win, no matter how small.
Day 1 Homework:
Track where you are today. Download “My Stats” sheets here.
Print blank calendar for recording daily activity. Click here for some options.
Set a weight loss goal for 1 month from today.
Decide how you will celebrate when you reach your goal.
Bonus: Know Your “Why”
Why did you opt in to this weight loss challenge? OK, but why? Keep asking yourself why at least 7 times and you’ll get to the real reason that you are ready to make a change in your life. THIS is what will keep you going on tough days.
- Why did you join the Lazy Girl’s Guide to Weight Loss? To see what it’s all about.
- OK, but why do you want to lose weight? I’d like to lose my baby weight.
- You look great. Why do you think you need to lose weight? I would love to fit into my favorite jeans again.
- Why? I think I would feel good again.
- Why? I would like to have a little more energy to play with my kids.
- Why? I’m sick of feeling blah and I want to feel like myself again.
- OK…but WHY? I WANT MY HUSBAND TO NOTICE ME AGAIN!
OK, That’s a completely hypothetical situation. But, keep asking yourself why and you’ll understand your underlying WHY. When you figure this out, your why will keep you going and committed on a daily basis.
Step 2: Eat
There are two main themes I want you to remember today:
- Weight loss is 80% what you eat and 20% exercise
- What gets measured gets improved.
Today is incredibly important in your weight loss journey. What you eat will play a huge part in your success.
The general rule is that if you take in more calories than you use, you’ll gain weight, if you take in fewer calories than you use, you’ll lose weight, and if those numbers are pretty much the same, you’ll maintain your current weight.
Counting calories is important, but be sure to focus on what you are eating. Eat more real food like fruits, vegetables, nuts, seeds, whole grains, dairy, and lean meats. We want to focus on being full – processed foods, sugars, and more will make you hungry! Eat real food that will fill you up and keep you full.
Option 1: Track Calories
What are you eating?
Seriously, do you know? What did you eat today?
It’s important to track what you eat! Why? Tracking what you eat can help you cut down on overeating. Plus, the simplest way to lose weight is to eat fewer calories than you burn. The best way to ensure success is to track your calories.
For one thing, keeping a food diary instantly increases your awareness of what, how much, and why you are eating. This helps you cut down on mindless munching.
Food diaries also help people identify areas where they can make changes that will help them lose weight. People don’t realize how many calories they are obtaining from caloric beverages and snacks. Food diaries can unveil patterns of overeating. They can also reveal identify triggers to avoid, such as not eating enough throughout the day and then overeating at night, or overeating when drinking alcohol.
If you prefer this option, your goal for today is to start tracking what you eat. Your homework is to find a tool that will help you track what you eat. You can go old school with pen and paper, or use a food journal. Just be sure to find a calculator that will help you determine how many calories you should eat to lose weight.
I use the free version of the iTrackBites app, which is very similar to Weight Watchers. Instead of points, the app helps you calculate the number of “bites” you can consume daily to meet your weight loss goals. All you do is search for the food you eat, or scan the package, and it will tell you how many bites that food contains.
I’ve had a ton of success with Weight Watchers as well! You can choose from the paid app or going to meetings in your area – whichever one you are most comfortable with. I’ve used the app in the past and it has been extremely helpful.
Option 2: The Cinderella Solution
I recently purchased this diet plan called the Cinderella Solution, which is a carb-pairing diet. The website is a little cheese and salesy, but the diet has proven itself to me. It’s very simple to follow. You have certain food combos – protein, fats, and carbs – that you eat at different times of the day. It’s brilliant and helps your body reset.
You may be a little hungry in the “Ignite” phase but with your committment from day 1, you’ll be able to fight it with no problems.
Here’s more info from the website:
Even though the female metabolism is hardwired to fail after 20 years-old, It turns out that we are all only a simple step away from re-igniting our female fat loss hormones.
And I know it seems impossible. Because the billion-dollar weight loss industry focuses on selling you quick-fix products that treat fat-first.
But as you now know, They ignore the actual reason our hormones force weight gain in the first place,
Causing rebound fat-hoarding and failed attempt after failed attempt…
Just like you, I’ve sat there with my head in my hands ready to give up because of it…
But I’ve got good news for you if you are a woman
Who refuses to give up and finally start living
your very own Cinderella Story inside
THE BODY YOU DESERVE…
Option 3: Consider Intermittent Fasting
I recently joined this subreddit based on a recommendation called r/IntermittentFasting. I honestly thought that people were just way more committed to weight loss than me because fasting has always seemed too difficult for me. But the results I kept seeing were too much to ignore.
So, I tried it. And guess what? It’s beyond easy. It’s lazy girl easy. Plus, after doing a little research, I’ve learned that the benefits are so much more than weight loss. You’ll see benefits like reduced inflammation, supports healthy aging, protects against disease, and much more.
I follow the 16/8 intermittent fasting which means that I fast 16 hours a day and have an 8-hour eating window. My routine is more of a 15/9 (to be perfectly honest) depending on the day. I stop eating at 7 PM and start eating again between 10 am – 11 am the next morning. I have water, green tea, and black coffee while I’m fasting to help me keep going.
While you should only drink liquids to officially be fasting, there are some experts that say you can have up to 50 carbs while fasting. Here is a great video on what breaks a fast and what doesn’t.
It’s very important to check with your doctor before starting a fasting protocol.
During my eating window, I still try to eat healthy-ish like more fruits and veggies and less processed foods. The great thing about fasting is that it will fit in with any diet and possibly increase your results.
Tips on getting started with Intermittent Fasting
Starting IF can be a challenge if you are eating a diet rich in refined carbohydrates, as you will feel more intense cravings when fasting. As you begin to normalize your insulin levels, the cravings should go away. This can take as long as a few weeks.
Also, you will likely go through a phase of adjusting to metabolizing fat an ketones rather than glucose from your food. This can take a few days or even a week to get through and can result in headaches, fatigue, and other flu-like symptoms (often dubbed “keto flu”).
Drink More Water
When you feel anything like hunger, your first response should be to drink water. Thirst can manifest like hunger. Ice cold water is helpful to many people, as are ice chips to crunch on.
Change Your Relationship to Hunger
Our society has somehow decided that being hungry is one of the ultimate discomforts, and going without food for a bit to long is so detrimental to your health that people treat hunger like it is a terrible terminal disease that must be fought. It is not. As you begin IF, you will discover how ingrained eating is in our culture, and in our own psyche. Remember that, for most people, being hungry isn’t life threatening, or even really dangerous at all. Just maybe a bit uncomfortable.
Learn the difference between limbic and somatic hunger. See the Fast 5 free ebook for a good description.
Listen to your body.
When you eat, let yourself eat till you are satisfied. When you are fasting, and you are really, really hungry, then eat. Learn to listen to your body. IF is about the health of your body and mind. It is not a tool to punish yourself. IF should be (except for a brief period of getting used to it) an energizing and vitalizing change to your life.
Feeling deprived is a sure fire way to make IF temporary for you.
Ease into it
Try gradually working up to your fasting window. Since most people already fast between dinner and breakfast, one of the easiest ways to do this is to push your breakfast back an hour at a time over the course of a few weeks.
Avoid refined carbs
Refined carbohydrates will cause your insulin to spike, which will cause your to have limbic hunger cravings. By reducing your refined carb intake, you can reduce cravings and make it easier to get through your fasting window.
Don’t waste you feeding window with empty carbs. Choose whole, nutrient dense foods in a healthy balance. Good food will make you satiated which will better allow you to fast.
Many people have a lot of success combining a r/keto style diet with IF due to the synergies around limiting insulin responses.
Black Tea or Coffee
Caffeine can be an appetite suppressant and can help you get to your planned feeding time if you are having trouble.
Day 2: Homework
Decide on an option to help watch what you eat. Or are you using one already? That’s great! Just have a plan, that’s the most important thing!
Step 3. Move
In step 2 we learned that weight loss is 80% what you eat, 20% working out. Today, we are going to discuss that 20% part of losing weight – working out.
I admit, this is not my favorite. I mean, who has time? When are you supposed to work out? Please remember this is the LAZY girl talking! I wasn’t an athlete and never thought about working out until I was 30…
Here’s the great thing I’ve learned: There’s no need to work out for hours on end. There are fitness gurus out there that have created workouts that have combined the moves you need to get all the benefits of long workouts in about 20 minutes.
Here are the resources I’ve found:
Dailyom.com – I love this website! I purchased a couple of courses – and when you take a look at the site, they let you choose how much you pay – and you have lifetime access to it. I’ve purchased an anti-aging skincare course, yoga shred after 40 with Sadie Nardini. That’s when I fell in love with Sadie Nardini. Here’s a hint – Sadie has a ton of videos on YouTube that you can use to do her workouts for free.
Have you ever done a workout and been like, wow that was easy? Is that a complete waste of time? Then later in the day, you feel muscles you didn’t know you had? Then you can barely walk? These are the type of workouts I love, make it an easy 10-20 minutes for me, with the results of a super long workout.
YouTube –search 21 Day Yoga Shred
Svelte with Meredith – One and Done workout
Step 3 Homework – Your homework today is to find a 10 or 20 minute workout that you can actually fit into your schedule. If you aren’t comfortable doing a paid workout plan, find a free workout on youtube – there are so many. Even if you commit to walking 15 minutes a day, your homework will be complete.
You can do this!
Step 4 – Sleep
Getting a good night’s sleep is vital to your weight loss and health overall. As a mom with two kids, I understand how impossible that may seem!
Did you know that poor sleep has been linked to a higher body mass index and weight gain? You’ve probably heard that you need to get 8 hours of sleep. I truly can’t remember the last time I had a full, uninterrupted 8 hours of sleep, how about you?!
Here’s the great news, there’s a trick to “what the experts say,” 7-9 hours of sleep may be recommended, but getting a solid 5 hours of sound sleep is better than 7-9 hours of restless or light sleep!
According to the National Sleep Foundation, “Common lore would have you believe that everyone needs seven to nine hours of sleep a night to feel their best—and for the majority of adults, that’s true.
However, there is (unfortunately!) no one-size-fits-all answer. Many factors (like age, your body’s base or innate need for sleep, age, sleep quality, pregnancy, and sleep debt) play a role in establishing your particular “magic number.”
As you age, your sleep needs change — older adults may need less sleep, seven to eight hours after age 65, for example, than their younger counterparts”
Day 4: Get a Better Night’s Sleep!
Sometimes you follow all the great advice from around the internet – like make your bedroom a comfortable space, get out of bed when you can’t sleep, stop drinking alcohol a few hours before you go to bed, and obviously reduce caffeine.
But, what if those don’t work and you still struggle? Try one (or all) of these homeopathic remedies for insomnia.
#1. Yoga for Better Sleep
Yoga is amazing to help you get to sleep better. These stretches will help you relax and get ready for an amazing, full night’s sleep.
Some of the most beneficial aspects of a yoga practice are the very subtle, minute changes that poses bring into your body, and you can reach these benefits during a short, gentle yoga sequence done at home!
Taking a few minutes at the end of the day to come back into your body and make yourself feel comfortable for bedtime is essential to unwinding at the end of a busy day.
Get ready to feel more at home in your body with these yoga poses to help you sleep and relax into a great night’s sleep.
#2. Sound Sleep Patch
Consider wearing a sleeping patch that contains all-natural ingredients that help you to fall asleep more quickly, enhance overall sleep quality, improve morning alertness, and reduce daytime fatigue.
Did you know that wearing a patch will help absorb the ingredients faster than taking a sleeping pill?
The sleep patch contains vitamin B6 in the form pyridoxal 5′-phosphate, which is an important cofactor in serotonin synthesis, a neurotransmitter that has an important role in sleep. Serotonin is then converted to Melatonin which helps control your sleep and wake cycles.
#3. Melatonin Gummies
OK, it’s just fun to take gummies. I have a kid’s variety on autoship that my kids take every now and then to help get them to sleep faster. I don’t take melatonin often but sometimes I just now that I’m wired but need to get to sleep quickly.
Melatonin does a great job at helping me drift to a deep sleep but not always stay asleep, which is why I prefer the sound sleep patch most nights.
Step 4 Homework: Do you need help getting a better night’s sleep? Research the options that may work for you and let us know which you are going to try!
When you are combining exercise and an improved diet – with or without intermittent fasting – you will likely notice an improvement in your sleep cycles. Use these products to help you stay asleep longer if you need it.