Laziest Way To Lose 20+lbs Without Dieting

What is the laziest way to lose 20 pounds without tracking every bite, cutting out all your carbs, or living in the gym? As someone who's coached over 25,000 people, I'm gonna walk you through the 5 steps I would use to lose fat if I was starting from scratch and wanted it to be as easy as possible. There will be no fad diets, no endless cardio, just smart, sustainable strategies that actually work, even if you're lazy sometimes like me. And I know you've probably tried to lose weight before and you're busy, you're tired, you're overwhelmed with all the information, and maybe you've failed before. But I want to remind you, you haven't failed. It's just that the systems and plans you were trying to use were not sustainable for your lifestyle. So these are the exact 5 changes I help clients make, and most don't believe losing fat can actually be this easy until they're down 10 to 15 pounds, and it's undeniable that this works. So let's dive into the first hack. Tactic number 1, eat the same meals on repeat. The laziest fat loss hack— stop trying to be creative. If your goal is to lose 20 pounds, you don't need 37 high-protein Instagram TikTok recipes that you keep saving. You need 1 to 2 go-to breakfasts, 2 to 3 simple lunches, and 2 to 3 dinners you can eat on autopilot. Not to mention, just rotate the same 2 to 4 snacks throughout your day. And why do you do this? Because the more variety you have, the harder it is to stay consistent. Decision fatigue is real. You have to make a million decisions during your day. If you have to make a million decisions with your nutrition, what are you going to do? Probably what you're doing now— say, fuck this, I'd rather be fat— and just end up eating junk food. Instead, Find a few simple meals that you actually like eating and just repeat them until you can't stand them anymore. And this is the key: make the foods that you're eating and the meals that you're eating foods and meals you actually like. Because this is the beauty of losing fat via eating in a calorie deficit: you can eat any food that you like as long as you are in a calorie deficit and still lose weight. So if you don't like eating brown rice, don't eat brown rice. Eat white rice. If you hate eating broccoli, guess Guess what? You don't have to eat broccoli to lose weight. Eat asparagus or whatever vegetable you hate the least. When you actually enjoy the meals you're eating, you won't mind eating them on repeat. And by the way, if you need to know how many calories you should be eating to lose weight, there'll be a free calorie deficit calculator in the description below. And by the way, this isn't boring. It's smart. And even if it is boring, would you rather be bored or would you rather be fat? I know that seems harsh, but it's the truth. One of our clients, Amanda, just lost 14 pounds in 8 weeks with our coaching, and she eats the same meals on repeat over and over. And look, this doesn't just save you time, it also builds confidence that you're hitting your goals and going to get to the results you want. When you know your meals are dialed in and they're the same thing every day, you're confident you're on track. But it gets even easier because if you lock in your first meal of the day, the rest of your fat loss journey for that day practically runs itself. Tactic number 2: lock in your first meal, aka front load. This is one of the laziest and smartest things you can do to lose fat, and most people miss it. Forget trying to eat good all day and use all of your willpower. Forget trying to track every single bite. Instead, control your breakfast, and the rest of your day will go on autopilot. Here's what I mean. Eat 20 to 40 grams of protein within 1 to 2 hours of waking up. And again, from tactic number 1, keep it simple and you can repeat the same things every day. This instantly reduces your hunger hormones, stabilizes your energy, decreases cravings, and sets the tone for the day to have a high protein, healthy eating day. Most people who skip out on a high protein breakfast get starving by 2, 3, 4 PM, and then you end up overeating at night and you think it's because you're overeating at night and you have no willpower and you suck. No, it's because you're not eating a high protein breakfast earlier in the day. This is what I call a keystone habit. If you get it right, everything else becomes easier. One of our clients, Joey, just adopted this and he was able to lose a little under 20 pounds in the past 8 weeks with our coaching. And a bonus tip, make this breakfast so easy that you can either meal prep it ahead of time or you can just grab and go. And how about this, for everybody watching, put your favorite high protein, easy to make breakfast in the comments below and let everybody else get some ideas while you put your ideas in. All right, now that your meals are simplified and your breakfast is on autopilot, what if I told you you could burn hundreds Hundreds of calories per day without ever stepping on a treadmill or going to work out. Tactic number 3, walk to burn fat without doing cardio. Most people think they need 30, 45, 60 minutes of cardio to burn fat, and they picture sprinting, running, jumping, burpees, humping the ground, gasping for air. But what actually drives fat loss? A calorie deficit. And one of the easiest and laziest ways to create that calorie deficit Is walking. Now here's some real data points for you because you often hear, ah, walk more to burn fat. But let me tell you some numbers. Here's what you burn walking at a moderate pace. If you're 150 pounds, you burn 80 to 100 calories for every 2,000 steps you take. If you're 200 pounds, you burn 110 to 150 calories for every 2,000 steps you walk. So 10,000 steps can be anywhere from 400 to 700 calories burned per day. And you don't have to do it all at once. Here's the lazy fat loss step schedule. In the morning, take a 10-minute walk after breakfast. This will get you roughly 1,000 steps. On your lunch break, take a 10 to 20-minute walk outside or even just around your building. In the afternoon, walk while you're on a call or on a Zoom or listening to a podcast for roughly 2,000 steps. In the evening, take a 15 to 20 minute walk, and right there you're already at 8,000+ steps per day without ever having to dedicate an hour to go walk. Our client Cindy lost 11 pounds in 8 weeks without ever doing a single HIIT cardio class or hour-long treadmill workout. She just hit her steps every single day, and she broke it up throughout the day because Because she's a busy working parent. And aside from just burning calories, the reason this might be better than doing a high-intensity cardio workout is it doesn't spike your hunger, cravings, or appetite like high-intensity cardio does. It doesn't fry your recovery from lifting weights, and you can stack it with other tasks like on a call, listening to a podcast, and you can do it every day consistently without burning out. Which makes it very repeatable, which makes your results repeatable. So now that your eating's on autopilot, you're burning hundreds of calories without stepping into a gym. None of that will matter if you're not doing this next tactic. Let's talk about one of the laziest ways to reduce cravings, improve energy, and speed up fat loss. Tactic number 4, hydrate like it's your job. If you're dragging through your day, constantly snacking and crashing by 3, 4 PM, you're probably not under fed, you're probably just dehydrated. Most people think they're hungry or tired, but 9 times out of 10, you're just running on fumes because you haven't had the proper amount of water in your day. And by the way, your body is 70% water. It's kind of important. But how much water do you actually need? Here's a simple rule. Take your body weight in pounds— for my people watching this outside of the US who use the metric system— take your body weight in pounds, and that's how many ounces of water you should be drinking So, if you currently weigh 200 pounds, try to drink at least 100 ounces of water per day. And here's a bonus rule for you which will absolutely change the game. Trust me on this and do it. Drink 16 to 20 ounces of water first thing in the morning before you do any caffeine. Yes, that includes coffee. Why? Because when you wake up, you're already slightly dehydrated. You haven't had fluids in 6 to 8 hours. And your body's natural cortisol is spiking within 60 to 90 minutes of you waking up. So if you take caffeine, you're going to blunt that, which then means your energy levels aren't going to naturally uptick. This is why most people, if they drink caffeine first thing in the morning, you experience a big crash afterwards. So make it a non-negotiable, 16 to 20 ounces of water before you do caffeine. This will also help you front-load your water intake during the day so you can hit that overall big goal of water the rest of the day. And the way that proper hydration boosts fat loss is, number 1, it reduces cravings. Dehydration is often mistaken for hunger. Clients who stay hydrated consume hundreds fewer calories during the day. Number 2, it improves energy and focus. Most people who are getting that midday crash It's because you're not including enough water. And if you include enough water, you won't get the midday crash. And what happens when you have the midday crash? You don't feel like cooking. You have less willpower and less motivation to eat healthy, which then causes you to fall off track. And I can personally attest to this. Even though I'm the trainer and the coach and I help make these videos, sometimes I slack on my stuff too. And so I made sure recently to get my Minimum half body weight in ounces of water, almost immediately that day— actually, yes, immediately that day— I felt more energy, I had less cravings and less hunger, and I did not have as much crashes throughout the day. All right, so now that you've got a hydration habit that works better than every fat burner pill on the market, all of this gets thrown out the window if you're not doing the laziest tactic of them all. So let's talk about how you can make your fat loss easier by just laying in bed all day. No, really. Tactic number 5: sleep 7 to 9 hours per night. If you do all 4 of the tactics earlier, you still might struggle with losing weight, and it's a good chance the problem is your sleep. This is the laziest way to lose fat on earth. You're literally laying in bed sleeping, burning calories, and yet most people walk around sleep deprived, caffeinated to death and wondering why they're always hungry. Here's what happens when you sleep 7 to 9 hours per night that can help your fat loss. Number 1, you lower your hunger hormone called ghrelin. This is the hunger hormone that tells your body you're hungry and you can eat more. So throughout the day, you have less hunger, less appetite, and less cravings just from sleeping more. Number 2, you have a higher hunger hormone called leptin. This is the hunger hormone that signals to your brain, we're full, we don't need any more food. So now you feel fuller faster, and you feel fuller on less calories— fewer calories, somebody's gonna tell me in the comment section. Number 3, you have improved insulin sensitivity. Better blood sugar control means more stable energy, which can help with the fat burning process. And number 4, you have more growth hormone production, and this is good for both men and women because it helps with muscle recovery and fat loss. In fact, one study found people who slept 4 to 5 hours per night versus people who slept 7 to 9 hours per night ate 300 to 500 extra calories per day on average. And the messed up part is most people try to fight their cravings all day with their willpower, which you and I both know you never end up winning that. But the craziest part is if you just slept more, Your cravings would shrink drastically. One of our clients, Anik, really started to prioritize his sleep, and it was almost instant that his sweet tooth craving at 9 PM went away. So some quick hacks to improve the sleep: set an alarm to go to bed, not just wake up. Try to stop scrolling 30 to 60 minutes before you go to bed. Try to have your last meal 2 to 3 hours before you go to bed, otherwise your body might be up digesting the food and it might disrupt your sleep. Don't slam caffeine past 2 PM. And put nicely, just get off your phone and go to bed. So you can try to diet harder, use more discipline or willpower, or you can just follow these 5 simple tactics that I've used to coach thousands of clients to help them lose weight in a lazy, easy, and sustainable way. And if you want an expert coach on my team to help build you a personalized plan and hold you accountable to stay on track, click the link in the description below to check out our one-on-one coaching. And let's make this the last time you have to start over with your weight loss. Now, these 5 habits are good, but if you don't truly understand how to do a calorie deficit, then you're gonna struggle losing weight for the rest of your life. So watch this video here as I break down everything you need to know about a calorie deficit.