3 ‘laziest ways’ to lose 10 kilos without dieting, according to a fitness coach

Obesity and overweight are linked to various health concerns, including type 2 diabetes, heart disease, and certain types of cancer. According to the World Health Organization (WHO), 1 in 8 people in the world were living with obesity in 2022. The global burden is only accelerating. Maintaining a healthy weight is crucial for overall health and also to keep many lifestyle diseases at bay.

If you are on a weight loss journey, you would already know that it's no cake walk. The strict diets, intense workouts, and other lifestyle changes might be wearing you out. But what if you don’t have to? While focusing on a well-balanced and nutritious diet is crucial, fitness coach Eric Roberts has shared 3 simple tips to lose around 10 kg. The regime, according to him, is the ‘laziest way’ to lose weight without dieting. These simple tweaks are curated to boost your weight loss, without leaving you exhausted. Let’s take a look.

Walk after every meal

One of the simplest yet most effective ways to lose weight is to walk after each meal. Yes, that’s right. It’s as simple as it sounds. After every meal, try to move. “After every meal you eat, you are going to go for a 10 to 15-minute walk. This could be outside or even just around your house,” the coach shares. If you are working and in the office, try to take a brief stroll, this could be to get some water or just a stroll in the corridor. If the space is limited, consider climbing the steps a couple of times. “This will add up to about 3,000 to 5,000 steps, which is not only going to burn more calories but also improve your digestion, energy, and reduce bloating,” Roberts adds.

Smart eating and hydration habits

Whether you are on a weight loss journey or not, getting adequate protein is crucial. Protein is an essential nutrient that helps in building and repairing tissues, producing enzymes and hormones, and supporting various bodily functions. Try to incorporate protein into every meal. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. The fitness coach says, “You are going to make sure to eat 20 to 30 grams of protein within 2 hours of waking up.”

Hydration is key. Your body needs water to function properly. “Drink 20 to 40 ounces of water within 2 hours of waking up,” the fitness coach says. Starting your day with water is beneficial to boost metabolism.

While hydration is important, you should understand that all that is liquid is not your friend. “You are going to cut out all of your liquid calories besides protein shakes. So this means if you are having energy drinks, even zero- or low-calorie ones, count them as calories. If you are having milk, make sure it's almond milk or very low-calorie milk,” he adds in a video shared on social media.

Calorie deficit

Well, we all know that being on a calorie-deficient diet is crucial for weight loss. Even the ‘laziest’ weight loss plan requires you to watch your calories. This does not mean starving yourself, but making more sustainable choices and adjustments to the amount of calories you consume. Consider eating slightly fewer calories than your body burns.



Disclaimer: The information provided in this article is for general knowledge only and does not constitute medical or nutritional advice. Weight loss results may vary depending on individual health, lifestyle, and medical conditions. Before making significant changes to your diet, exercise routine, or lifestyle, consult a qualified healthcare professional or registered dietitian to ensure the approach is safe and suitable for you.