Weight Loss for Your Lazy Girl Era
Burn Fat Without Ever Counting Calories
You’re done with 1,200-calorie torture, 6 AM bootcamps, and weighing chicken like it’s a science project.
The ALTR Promise:
Eat like a nutritionist. Lift like a minimalist. Walk like a hot girl. Sleep like fat loss is decided at night (it is).
No spreadsheets. No starvation. Just science that works while you chill.
Calorie Counting Is a Scam (And It Ruins Your Metabolism)
Here’s what actually happens when you restrict:
Thyroid tanks → energy = zero
Muscle melts → metabolism slows
Hormones revolt → cravings + bloat
Rebound gain → 80% regain more in 2 years
ALTR Truth:
Your body doesn’t count calories, it counts nutrients.
1,200 cals of donuts ≠ 1,200 cals of salmon + avocado.
One turns on fat-storage mode. The other turns on fat-burning mode.
Fix: Eat for nutrition, not numbers.
The Glow Plate: Your 60-Second Meal Formula
½ Plate: Fiber (spinach, berries, broccoli)
¼ Plate: Protein (salmon, eggs, Greek yogurt, lentils)
¼ Plate: Healthy Fats (avocado, olive oil, nuts)
Why it works:
Fiber → kills cravings, feeds gut microbiome
Protein → boosts metabolism 15–30%, preserves muscles
Fats → balances hormones, supports skin barrier
Lazy Girl Hack: Batch prep 3 Glow Plates on Sunday. Done.
Lift Heavy (3x/Week, 30 Mins)
Muscles = your 24/7 fat-burning engine.
The key is progressive overload: gradually increasing weight, reps, or difficulty to force adaptation.
The ALTR Glow Lift:
3 moves, 3 sets, 3x/week:
Goblet Squat — hold weight at chest, squat until hips below knees
Push-Up — chest to floor (knees OK), full body tension
Deadlift — hinge at hips, lift weight from ground (kettlebell, jug, or bodyweight Romanian)
Progressive Overload Cheatsheet:
Week 1: 10 reps
Week 2: 11 reps
Week 3: 12 reps or add 5 lbs
Do it during Netflix. Multitasking = efficiency.
Walk Like a Hot Girl (10K steps daily)
NEAT (Non-Exercise Activity Thermogenesis) = all movement outside formal exercise. It’s the #1 fat-loss lever most people ignore.
Translation: Fidget, pace, dance, or walk the dog. Burn 300–500 calories without trying.
Lazy Girl Step Hacks:
Park far
Take calls walking
10-min post-dinner walk (better sleep + digestion)
Pace during voice notes
Pro Tip: Cute step counter = accountability.
Sleep: Your Secret Fat-Burning Hormone
You can’t out-eat, out-lift, or out-walk chronic sleep debt.
Why sleep wins:
<6 hrs → 55% less fat loss, 89% more muscle loss (even in calorie deficit)
7–9 hrs → leptin up, ghrelin down, insulin sensitivity restored
Deep + REM → growth hormone spikes, muscle repair, fat oxidation
The Lazy Girl Sleep Stack:
7–9 hours: non-negotiable (set a bedtime alarm)
Magnesium glycinate: 300–400mg, 30 mins pre-bed (calms nervous system)
No screens 60 mins before: blue light kills melatonin 50%
Cool, dark, quiet room: 68°F, blackout curtains, white noise
Wind-down ritual: 10 mins journaling or 4-7-8 breathing
Bonus: Consistent bedtime ±30 mins = 20% better fat loss.
The ALTR Lazy Girl Protocol (90-Day Results)
Glow Plate daily → for stable energy and zero cravings
Lift 3x/week → 15–30% metabolism boost
10K steps → burn 300–500 calories without trying
7–9 hours of sleep → fix hormones and double fat loss
Ready to Make This Your Reality?
This isn’t another diet. It’s a system: simple, sustainable, and science-backed.
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