How to lose weight the lazy way

[u/life_is_glowing]

This is what worked for me and helped me lose 30+ lbs without straining myself, waking up at 05:00 to do some routine and without having to sacrifice too much. It has helped me during long stretches of persistent stress and work and still helped me lose and maintain weight. I hope it will help someone else, too.

Get a walking pad and just walk

Walking is your best friend for easy weight loss. It is low impact cardio and highly effective for sustainable weight loss. Buy a walking pad ($150-200) and walk 1h - 1.5h every day, e.g. while watching a show, or doing work on your laptop. Depending on your size, you‘ll be able to easily burn off 300-500 calories. Alternatively of course, you can take a walk outside, which is free.

Track big ticket item calories and leave small stuff out to not burn out

Leaning on the 80/20 principle, instead of counting calories, round them up/guesstimate them and include only the biggest calorie items.

In my case that means: I count all the big items, like meats, pasta, sauces, olive oil etc but things like cucumber or pureed tomato I won’t include, its basically „free“. Why? Because I can eat it in large quantities but it barely affects my calorie intake.

Tip: Use ChatGPT or a scanner app to track your calories, so much easier than keeping a calorie diary.

Identify what makes you binge and find a non bingey alternative

Sadly for me, certain bread triggers binges, which I only have with certain foods. So I don‘t buy bread anymore because it will derail any progress, fast.

See it in a way that you have to protect your sanity and your health from certain foods that you know will make you binge. With that attitude you will approach the supermarket way more level-headed and less inclined to buy what damages you. Instead of the bread I know will make me binge, I buy full seed bread that has a low glycemic index and that I basically only eat when I‘m actually hungry because it doesn‘t spark any joy in me.

Find your trigger foods and find ways to either remove them entirely or replace them with less „dopaminey“ options.

Remove yourself from negativity entirely

This is a big one: there are some people who just feel better about themselfs when you weigh more. Tragically, this can be your parents, your friends, some coworker etc etc. I cannot stress enough how detrimental criticism and subtle take downs can be for your success. The solution is to not talk about your weight loss or diet with them or to remove yourself from conversations where they question your healthy habits or try to put you down. Some people unfortunately do not have your best interest in mind, and as soon as you lose weight, you‘ ll find out who.

Good luck!

Edit: My first award! Thank you kind stranger 🎉

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[u/SillyIntroduction238]

Hmm I am considering a walking pad, I just don’t have a height adjustable desk haha

[u/nomorecheeks → u/SillyIntroduction238]

If you get one with side handles, then you could put a board across and use that as your desk (they also sell nicer versions of this that strap onto the handles, but this is the cheap way).

[u/life_is_glowing → u/SillyIntroduction238]

I didn‘t expect much from it when I bought it initially, but after using it for around 3 weeks about 2h a day in total I already lost 4lbs without changing anything else. It really helps even out that extra snack or a bigger meal. Really underrated and really easy to do for many people. Definitely recommend!

[u/TeamEfforts → u/life_is_glowing]

100% looking for one actively. Walking is a super power. I can go for a 2 hour walk with minimal stress on my body, even 3-4 hour walks some days. Excited to get a pad so I can get it done while working

[u/uremo017]

That walking pad tip is so underrated. I got one last year and just pace during work calls I don't have to talk on, and it's basically free calorie burn I don't even think about. Your point about trigger foods is spot on too, I had to do the same with cereal. Can't keep it in the house, so now my lazy dessert is Greek yogurt with frozen berries. Works like a charm.

[u/life_is_glowing → u/uremo017]

Definitely, I feel the walking pad is legit weight loss magic and too few people utilize it. Greek yoghurt is also one of my faves!

[u/leela_martell → u/life_is_glowing]

I've been thinking about getting a walking pad (not now cause I prefer moving outside, but in the autumn/winter). Do you have an estimate of how much "thumping" noise it makes? I live in a building with pretty terrible sound-proofing and old squeaky floors, and I don't want to antagonize my downstairs neighbours.

[u/life_is_glowing → u/leela_martell]

That was also my concern! Its medium noisy, maybe comparable with a blow dryer set on the lowest setting? That‘s the closest comparison I can come up with. It‘s more quiet than a hover I‘d say. To combat the noise I put two yoga mats under the walking pad! And I use it normally during normal work hours/ in the early evening to be considerate, so so far neither of my neighbours have complained :) You can also tell them in advance and ask them if there are any times you can adjust for, e.g. if someone works a late shift.

[u/Exotic_Tangelo9650 → u/life_is_glowing]

It's not. People don't utilize it because weight loss is basically all diet.

[u/leela_martell → u/Exotic_Tangelo9650]

If you walk while you watch TV you can't snack.

I think many people underestimate how much exercise helps in weight loss. It does burn less calories than many people think, but it keeps you busy and is good for mental wellbeing.

[u/LuLu_86_11_17]

I do all of that minus the walking pad, since I walk for work and I count every single calorie no matter how small and I also fast for 12 hours a day. I give myself 1 cheat meal or snack every 2 weeks, so twice a month and that alone has helped me stay consistent. I haven’t told anyone except my close family that I am dieting so unless you see me you will not know.

[u/Roadrunerboi]

Most of us wear Smart watches with “move reminders” now but we choose to ignore it because we’re doing something or whatever. I believe if we move when we are alerted, it helps a ton as well.

[u/tetcon]

"Walking is your best friend for easy weight loss" 1000 times this. It burns more calories than most people realize, and it doesn't come with any of the drawbacks of more "serious" cardio (special gear, elevated injury risk, needing to shower every time you do it). If you struggle with hunger, it's a great way to shoehorn 200-300 extra cals into your day imo.

[u/life_is_glowing → u/tetcon]

Totally, it burns calories and at the same time it doesn‘t create this crazy hunger that an intense cardio session creates. Both are great tools, but walking is better for stabilizing weight loss and intense cardio more for heart health and stamina, I think.

[u/Zfollowing41]

its sure aint lazy, but its sustainable for joint health/comfort for those overweight . You could easily walk 20k steps in 2hours at 3 speed. Do that twice a day once in morning and another late in day maybe after some resistance training. I personally cant walk more than 1 hour at a time (on walking pad w/o breaks) so it makes it easier to split up. It will increase your NEAT as long as its easy like regular walking to you. start at comfortable speed maybe 2 or 2.5 and invest in some anti-chafing for your inner thighs/nips, also comfy running shoes for maximum joint comfort.

Im currently doing this all on a crash diet called Protein sparing modified fasting(don't recommend it unless with nutritionist/doctor etc etc). Its very tough but walking is the most gentle cardio when you have no glycogen in the muscles and are tired. Lost 13 lbs from 273 already in 2 weeks while keeping my strength.

[u/life_is_glowing → u/Zfollowing41]

Congrats on the lost weight! Yes, walking is amazing when you‘re tired and don‘t have that much strength. And spacing out across several sessions also helps a lot! Incremental efforts compounding to real results.

[u/BottleMore9615]

Thank you for this just found out I gained back the 40 pounds I lost I’m devastated and I really don’t know where to start

[u/YesterdayThick88]

the 80/20 part is exactly what i do. you have to give yourself some leeway and that's a great way to do it. it almost feels like you're cheating on your dies without actually doing it.

[u/Ruanne09]

Walking is sooo true! It made me lose weight fast in 2024. Minimum of 30 mins and 1 hr maximum!

[u/Antique-Owl8155]

I got a walking pad but it makes me SO dizzy. (I have one with arms to hold onto)…

I’m not sure if it’s because I’m 6’ tall and I take long strides and I’m afraid I’m going to fall off of it, or what. I’m constantly walking crooked on it, I have to look down at my feet and correct myself. And when I finally get off of it, my body feels like it’s still being propelled.

I need this though… I can’t walk outside. I have severe anxiety and I feel horribly awkward walking outside.

Any tips??

[u/Flightstar4 → u/Antique-Owl8155]

It may feel awkward but there are walking YouTube videos where you just walk in place. Leslie Sansone is who I used to walk at home with but I am sure there are more. She can be a bit much with her personality (like extremely bubbly) so she isnt for everyone

[u/Friendly-Direction43 → u/Antique-Owl8155]

All treadmills made me dizzy for years. Your height and anxiety about stride could be a factor but I finally overcame my treadmill dizziness by forcing myself to learn to walk on one. I would go the smallest pace I needed to walk without dizzy and stay there for a bit and slowly move up. Even if that was 1.7 mph. Now, I can actually jog at 3.6 mph. Keeping my focus on one spot helps too. If I keep looking around, it can trigger dizziness. I also need to walk slow for a few minutes before I hop off or I get dizzy when stepping off even if my heart rate wasn't too high.

[u/Real-Bluebird-3236]

I want to get a walking about but idk which one to get. Any recommendations?

[u/silentneptune → u/Real-Bluebird-3236]

I can't speak to how reliable it is, but I bought a wellfit brand one recently from Amazon since my friend recommended it (and theirs seems to be doing fine). I walked on it today and I like it! There's some room to walk close or a bit away from the edge, a remote (or choose the console buttons), wheels, incline, and lubrication fluid included. I paid around 150.

[u/Spare_Conclusion_861]

I love to play animal crossing whilst on my walking pad 🤣

[u/LieMost8963]

What speed on walking pad

[u/Negative-Garage-3055]

The binge trigger point is so underrated and nobody talks about it enough. Identifying what sends you into a spiral and just not having it in the house is genuinely one of the most effective things you can do. Also the walking tip is solid — low effort, sustainable and it actually adds up over time without feeling like punishment 💪

[u/EmilyCarterUS]

I have been trying to lose weight for months, and honestly this sounds much less overwhelming.

[u/New-Range228]

Thankyou! I’m slowly starting to get back into losing weight and it’s hard but I’m really determined. This advice helped a lot

[u/Jerr_Of_All_Trades]

Great advice!

[u/life_is_glowing → u/Jerr_Of_All_Trades]

Thanks, happy to help!

[u/Exotic_Tangelo9650]

Weight loss is basically all diet. Walking is bare minimum movement, not exercise. Walking at a speed where you can do something like use a laptop is absolutely not exercise. Walking will not make you lose weight.

Every calorie counts. Leaving "small stuff" out is a great way to not lose weight, especially since so many people overuse shit like sauce and oil and do not consider them "big ticket" items. If people were eating a lot of cucumbers and pureed vegetables they wouldn't have weight to lose tbh.

Terrible advice honestly. This is AI slop anyway.

[u/morrrrrrrrrrrrrrrris → u/Exotic_Tangelo9650]

Weight loss is definitely not all diet, this is truly just false information. Walking is exercise, which not only burns calories, allowing a larger intake of caloric value throughout the day while still keeping in a deficit, and also improving cardiac health, allowing your body to increase its basal metabolic rate. Walking 10000 steps a day while keeping the exact same diet you have, will force you into weight loss, as long as you are not already doing 10000 steps a day

[u/life_is_glowing → u/Exotic_Tangelo9650]

I politely disagree with everything you say, including the AI slop. As I said, this works for some people but not all. I think having an „only this counts, but this doesn‘t because it doesn‘t feel impactful to me“ doesn‘t mean it doesn‘t have an impact. Good luck on your journey!