Categories: weight loss

How to lose weight fast without exercise

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Discover how to lose weight fast without exercise.

You want to lose a few pounds and it’s not just to finally fit into your favorite jeans. It also means feeling good during all the activities you enjoy doing.

Although regular exercise is an essential part of maintaining good health and setting fitness goals can be a good motivator.

There are some small changes you need to make in your life to regain your slim figure without having to do weight training.

So, we explain to you how to lose weight fast without exercise.How to lose weight fast without exercise

On the one hand, physical exercise is the key to most weight loss programs because it allows burn more calories, and more calories expended equals more pounds lost.

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But what if you hate exercise or don’t have time for high-intensity physical activity?

Working out certainly helps you stay healthy (by getting your heart rate up and building muscle) but it doesn’t have to be.

On the other hand, it can be difficult to follow a strict diet for a long period. Summary, is it possible to lose weight without sport or diet?

Using a variety of control methods is key to maintaining healthy body weight.

In the lines below, discover 15 habits to adopt to improve your energy and get rid of excess fat!

1. Lose weight with a low-calorie diet

When you want to lose weight without sport, the diet must be strictly controlled in calories.

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Indeed, to lose weight, it is imperative to induce a negative energy balance either by ingesting fewer calories or by increasing the level of physical activity.

Without activity, the low-calorie diet must therefore be all the more rigorous.

In addition, without sufficient physical activity, the body will have a natural tendency to lose weight by drawing on muscle mass.

To avoid this, it is imperative to ensure that you maintain an optimal supply of nutrients.

Basic rules of a low-calorie diet to lose weight:

•Include seasonal vegetables in every meal

•Vegetables should be half the plate by volume

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•Consume a source of lean protein at each meal: poultry, egg, fish, tofu, etc.

•Choose quality fatty acids: olive oil, oilseeds, rapeseed oil, etc.

•Listen to food sensations and eat to satiety

•Make 3 main meals and a snack if needed

•Ban snacking between meals

•Limit sugary products

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•Choose starchy foods and wholemeal bread

•Cook homemade meals and avoid ready meals and processed foods

•Drink at least 1.5 liters of water daily, avoid sodas and industrial fruit juices

•Limit alcohol consumption.

2. Consume Fat Burning Foods

Various food substances are more or less well assimilated and transformed by the body.

This means that certain foods are quickly assimilated by the body and thus generate little calorie storage.

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These include, for example, protein and water-rich foods.

Other foods are fully assimilated and the energy load remains within the body – what has not been used turns into fat stores.

Lipids and carbohydrates, for example, are quickly transformed into energy.

Some foods help increase metabolism and ensure that food is consumed quickly and in its entirety to be distributed throughout the body.

They promote weight loss without slimming diets or sports. These foods can be from any food group: fruits, vegetables, spices, and more.

We have compiled a detailed list of the best foods to lose weight.

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Use it to create a healthy, balanced meal plan to lose weight fast without exercising.

Eggs: protein intake contributes to the maintenance of muscle mass. Strengthened muscle mass allows the body to burn fat more easily.

The legend that you can only eat one egg a week has long been disproved. Dietitians now claim that eating one egg a day is safe.

Garlic: freshly grated or cut, it promotes digestion, unlike roasted or cooked garlic.

If possible, it is better to give preference to unprocessed garlic.

You can also opt for tablets and capsules made with garlic extract.

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Fruits:  they can quickly make you feel full, even when eaten in small quantities. Fruits are rich in vitamins and water.

Strawberries, raspberries, and blueberries are particularly recommended for a healthy diet.

They stimulate the burning of fat and are an excellent alternative to snacks in case of a little hunger.

The fruits can also be eaten in a fruit salad as a dessert. For a balanced breakfast, add low-carb foods, such as nuts, to fruit.

Meat: white or red, it is a source of high-quality protein.

As far as red meat is concerned, be careful to choose lean meat, such as beef – the proportion of protein it contains is particularly important.

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In addition to proteins, white meat such as poultry also contains significant amounts of carnitine.

Carnitine contributes to muscle development. Roast pork with its rind, sausage, or sausages is not suitable for the low-carb diet.

Sausage, even if prepared especially for diets, almost always contains hidden fats.

Fish: Be sure to eat fish at least once a week, whether you are on a diet or not.

Indeed, fish contains, among other things, omega-fatty acids.

These are easily transformed by the body, they help to improve cell structure and regulate digestion.

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3. Focus on hydration

Keeping your body hydrated is essential for good health and drinking enough water can help you lose weight.

When you don’t get enough water, your body can confuse hunger with thirst.

Therefore, increasing its quantity can have a huge impact on the amount of food you eat during the day.

Science says you might be thirsty, so challenge yourself to drink a glass of water before having a salty snack.

It will be easier for you to establish good hydration habits if you keep a bottle of water nearby during the day and try to replace cups of coffee, tea, juice, and pop.

Another way to keep your body hydrated and lose weight without exercising is to eat more water-rich foods, such as citrus fruits, melons, cucumbers, and celery.

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Get creative with adding berries to your breakfast, replacing a high-starch snack with a fruit and vegetable smoothie, and supplementing your favorite dinners with hydration-promoting foods.

According to a study published in the Journal of Endocrinology and Metabolism, people who drank six cups of ice water a day increased their resting metabolism by 12%, burning an additional 50 calories.

This effect is because the body has to work harder to bring the water to a higher temperature before digesting it, allowing it to burn more calories.

Fifty calories may not seem like much, but over time it can help you shed five pounds a year, researchers say.

4. Do not use much oil when cooking

While some oils like coconut oil have benefits, it’s important not to ignore the truth that they’re still high in calories.

In addition, vegetable oils such as rapeseed oil and soybean oil are rich in omega-6 fatty acids inflammation, which can plunge your body into a state of chronic inflammation, resulting in weight gain and skin problems.

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So grab a bottle of extra virgin olive oil instead, whose polyphenols are known to help reduce blood pressure and whose oleic acid helps reduce appetite and promotes weight loss.

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5. Choose the right drinks to lose weight fast without exercise

Spicy dishes or a reduction in carbohydrate intake certainly help you lose weight, but if you want to accelerate fat burning, regular and abundant hydration is necessary.

First of all, give preference to cold drinks. The body spends significantly more energy processing fresh liquids.

Unsweetened cold water or decaffeinated tea are particularly recommended.

Fruit juices, on the other hand, contain a lot of calories, which also applies to sugary drinks.

Also, try to give up alcohol. If you can’t avoid it, just drink a glass of wine or beer, but avoid mixed spirits and cocktails.

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Vegetable juices are great drinks. They quickly provide an excellent feeling of satiety and a single glass can work effectively for several hours.

A glass of vegetable juice contains about a hundred fewer calories than a full meal.

Semi-skimmed milk can also contribute to a balanced diet. It contains, among other things, calcium, protein, and little fat.

As a substitute for milk, you can use coconut milk, which is also rich in energy without being caloric.

The same goes for coconut water. For cooking and baking, you can use coconut flour which does not have as many carbohydrates as wheat flour.

6. Reduce stress

Stress and overweight are linked. A study on stress conducted by the Techniker Krankenkasse (a German health insurance company) put forward this conclusion in 2016.

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23% of Germans feel “frequently” stressed and 38% feel “sometimes” stressed. In other words: around 60% of German society is more or less stressed.

These figures agree with those of obesity: according to the 13th report on food by the German Body for Nutrition “, 74.2% of men are overweight at the end of their working life, against 56.3 % of women.

Of course, we can not deduce a causal link from these statistics.

Medicine observes, however, that stress leads to the production of cortisol, the stress hormone.

The latter also has the function of waking us up in the morning.

In dangerous situations, it produces quickly available energy from the body’s reserves, which allows us to act quickly.

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In such situations, other functions such as digestion are then relayed in the background.

Currently, cortisol has largely lost its primary mission: we no longer resolve stressful situations through physical reactions.

Thus we do not immediately consume cortisol and more particularly the energy which results from it.

The released glucose remains in the blood and the body responds with insulin secretion.

The latter in turn leads to the storage of fat and prevents the body from consuming this fat.

Stress causes another problem: we don’t take the time to eat or we eat too much, too quickly, and often unhealthy, too fatty, or too sweet foods (you can find more information on this in our article on healthy eating ). sugar ).

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However, these caloric bombs are particularly fatal in times of stress, because our metabolism believes that it needs a lot of energy quickly.

This is just an illusion and we store all this energy as fat.

Freeing yourself from stress not only helps your body to prepare well for the diet but also your mind to stick to the eating plan.

7. Set and stick to a sleep schedule

In our fast-paced world, sleep is often the first thing we forget, but not sleeping for even an hour can have serious consequences for your waistline.

According to research conducted by the National Institutes of Health, sleeping less than seven hours consumes an average of 500 extra calories the next day.

In addition, exhaustion disrupts hormones, which can also lead to weight gain.

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To avoid this adverse effect, go to bed early and make sleep your top priority.

Another 2004 study by the Public Library of Science found that when participants went from eight hours to five hours of sleep, their ghrelin levels increased by 15%.

Ghrelin is directly linked to our cravings for sugar and simple carbohydrates.

For optimal sleep, turn off your phone an hour before bed, avoid electronic devices in your sleeping area, and pay attention to your circadian rhythms.

Going to bed and waking up at the same time each day will help you stick to a routine while setting yourself up to lose weight.

8. Prioritize low-intensity movement

To lose weight, you don’t have to spend a lot of time exercising or taking a workout class you hate. You can get results by adding more natural movements to your daily routine.

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For example, increase your step count by taking a walk at lunchtime or by starting your journey a few stops later so you can walk more.

Similarly, use a gym ball in place of your desk chair, work standing up, take the stairs instead of the elevator, or take timed breaks to move for a few minutes.

These changes may seem small at first, but they will make a difference because increasing your heart rate, even briefly, each day will keep your body healthy and fit.

9. Moderate your alcohol consumption

High in calories, alcoholic beverages should be avoided, especially when you want to lose fat.

It has to remain suitable and festive, the goal is not to deprive yourself either.

However, the aperitif every evening can, in the long term, lead to a real weight gain.

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You have to be careful with non-alcoholic sparkling drinks but also with flavored drinks which also have a very high sugar and calorie content.

10. Don’t neglect magnesium

Getting enough magnesium can also be a key to weight loss. ” Nearly 70% of the population does not meet its magnesium needs.

Magnesium mainly affects anxiety and sleep. We must not forget that stress and disorders can also contribute to weight gain.

So, if you want to fill up on magnesium, choose foods such as ” wholemeal pasta, nuts, brown rice, and bananas, which also contain vitamin B6 or cocoa.

11. Take a good multivitamin

In a Chinese study of obese women, researchers found that those who took a daily multivitamin lost significantly more body fat than those who took a placebo pill.

Why? It’s possible to be overweight while undernourished, a condition that could cause the body to crave more food to get needed nutrients, the authors note.

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12. Buy organic food

Organic foods may not contain more vitamins than conventionally grown foods, but they do have one significant health benefit: the lack of pesticides.

Many common pesticides are known to be endocrine disruptors, meaning they interfere with your body’s metabolism by mimicking, blocking, or otherwise interfering with natural hormones, according to a report published by the Endocrine Society.

The researchers found that regular exposure to pesticides through food was correlated with an increased risk of obesity and diabetes.

13. Avoid food additives

Junk food is not good for your weight or your health, but it turns out that empty calories and trans fats aren’t the only ones that cause damage.

Some of the most popular food additives are linked to weight gain and obesity, according to a study by Georgia State University.

Emulsifiers, which are added to most processed foods to give them texture and extend their shelf life, are some of the worst offenders because they interfere with good gut bacteria.

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Research has also linked certain artificial flavors, sweeteners, preservatives, and even packaging to obesity.

14. Also stock up on protein

Like fiber, a protein naturally helps you feel full by influencing the production of satiety hormones.

They take a long time to digest, so you’re unlikely to want to snack after a protein-rich meal.

For maximum impact, aim for 20g per meal of lean proteins like fish, chicken, turkey, eggs, and low-fat dairy.

A small study on young women found that eating high-protein yogurt as an afternoon snack reduced hunger and reduced calorie intake at subsequent meals.

Some simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or the inclusion of more eggs on the daily menu.

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15. Reduce your sugar intake

It is not certain that sugar by itself causes weight gain.

However, one thing is certain: it tends to hide in meals that contain way too many calories.

Whether it’s sodas, sweet lattes, ketchup, salad dressing, or desserts, these foods should be the first to disappear from your menu if you’re trying to slim down.

Conclusion – Losing weight without exercise is possible.

It is perfectly possible to lose weight without exercising. However, you should not focus on reducing calories, at the risk of regaining weight very quickly when you resume your normal habits: this is the yo-yo effect.

Changing your habits is essential. To increase fat burning, we recommend simple sports exercises. Yoga or cycling is perfect for this.

Above all, include healthy foods and fat burners in your menus. Be sure to reduce your intake of sugars and other carbohydrates.

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A good lifestyle doesn’t just make you shed those extra pounds, it also helps you feel better about yourself and your mind.

lbobvalla

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