Let’s face it, everyone wants to look good. However, not everyone has the discipline it takes to eat clean and work out. Don’t worry if you’re part of this group, there’s hope for you yet. Picture this: three ladies, all 25-year-olds working at the same job. Let’s call them Anita, Louisa, and Erika. Anita decides to snack on an orange instead of the normal office chapati at tea break and to walk for 15 minutes every day after work. Louisa remains the same and Erika decides to eat one extra chapati at tea break and drink a bottle of light beer at the end of each day. Within the first month, there would be no difference. After six months there will be a slight difference but after a year the difference will be obvious. So, don’t despise the power of making small consistent changes because over time they will make a huge difference. Here’s how to gradually lose weight for the ‘lazy’ dieter:
1. Shrink you’re eating window
This is the single most important adjustment you can make. Millions of people have lost weight through intermittent fasting. If you want to slim down without the hassle of a strict diet, reduce your eating time frame to an eight-hour window. Some experts even say that it’s not just what you eat but when you eat. If you have your first meal at 11 am then your last meal should be by 7 pm. A 6 to 8-hour eating window is the best but since we’re trying to be a little laid back, you can extend to a 10-hour eating window to begin with.
2. Drink more water
Water is the most powerful natural metabolism booster. This means that drinking enough water makes you burn fat faster. This way, you will get a higher fat burn from your normal diet and physical activity. Water also keeps you full so you won’t crave everything you see. Aim for about 3 liters of water a day.
3. Eat carbs the right way
The hardest part about being on a diet is giving up on carbs. The good news is that there are ways around this. Just follow these tips:
Never eat a carb as a snack. In between your meals eat protein like an egg, healthy fats like nuts and fruits or vegetables like salads and a mango.
Eat your cabs alongside a protein and or a vegetable.
Avoid or at least reduce sugar to 25grams or below per day
4. All-natural food
Plastic means perfect is good in the cosmetic world but it’s terrible when it comes to food. All processed foods have way more calories, sugar, and sodium than their farm-fresh alternatives. For example, you should eat pork from your local butchery instead of pork sausages. Avoid eating anything that has passed through the factory before reaching your plate.
5. Avoid eating out
Now if you’re about to defend against this point because one can order a salad delivered to their home and there is nothing wrong with that then I have a statistic for you. According to the Jumia food index, their top 3 most popular food deliveries in order are chicken (deep fried of course), pizza, and burgers. It’s difficult to eat clean when you can’t control what and how food is being cooked. Try to eat home-cooked meals as the bulk of your food.
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