Losing Weight with Minimal Effort

Losing Weight with Minimal Effort



            If you are on a mission to lose the weight you gained over the past year, you are not alone. The Covid weight gain is real. It has almost become the joke of 2020- gaining the Covid-15. It has now been over a year since the original lockdown in March of 2020. Looking in the mirror as you got ready for your first day back at the office may have been a struggle. Again, you are not the only one. Now more than ever, people are trying whatever diet they can to lose the most amount away in the shortest amount of time. 


Have you ever met someone who has completely transformed their body strictly through diet and no exercise? You almost feel obligated to ask them what the secret was to losing the weight so that you can try it for yourself. But what diet culture doesn’t emphasize enough is that every single body is different. What works for you might not work for someone else. The Keto Diet may have worked for your aunt, but that doesn’t mean it will work for you. Unfortunately, finding out what works for your body is going to require a lot of trial and error. Your body is a reflection of what you are putting into it. You literally ARE what you eat. 


Because there is no ‘one size fits all diet, how do you know where to start? The key to a successful health and fitness journey is to be consistent. There are a few fundamentals of health and fitness that indeed are one size fits all. These are small concepts that you can apply to your life today to start losing weight with minimal effort. 



Hold on; you can lose weight by sleeping? YES! The average person burns 500 calories in their sleep. Of course, this is an individual who is on a consistent 7–9-hour sleep schedule. Prioritizing your sleep may be the laziest way to aid in weight loss, but arguably the most crucial. Rest and recovery are just as important as the time you put in at the gym. 


Stop Restricting Yourself

            It is a struggle for most people to stick to a diet because the word diet is commonly associated with restriction. We, as humans, do not like to be told that we can’t have something. What if I told you that you can still indulge in your favorite comfort foods without holding you back from losing weight? The secret is just to eat less than you usually would. Instead of ordering a medium chocolate shake, order a small. You might be surprised just how much you were eating past satiety when you cut back on your consumption. 


Calories in Versus Calories Out

            The universal key to weight loss is calories in and calories out. This means that if you want to lose weight, you will need to burn more calories than you consume in a day. You can find out how many calories your body needs in a day to function by finding out your basal metabolic rate (BMR). To find out this number, simply by searching “BMR Calculator” in your search engine. The equation will be different for everyone based on activity level. You will need to know the following information before finding out your BMR: height, weight, gender, age, and activity level. 


            Losing weight does not have to be a complicated process. As long as you stay consistent with rest & recovery, mindful consumption, and burn more calories in a day than you consume, you will start seeing results. These will not be instant and dramatic results. However, as you begin to adapt to this healthier way of living, you will eventually realize the impact that these small changes will have on you and open up to the idea of pushing yourself to the next level on your fitness journey.