How to lose weight fast without exercise? The ideal way to lose weight is usually: eat less and exercise more. But not everyone likes sports or has time for it. Losing weight without exercise is the only option.
However, this does not have to be just a disadvantage. Depending on your personal situation, it can provide a number of unexpected benefits. Is it really possible to lose your weight without exercising?
You can also read our other health & Fitness topics here.
Can you lose weight without exercising?
To be clear: losing weight without exercising is absolutely possible. To lose weight you simply have to take in fewer calories than you expend. So in theory it’s just a matter of finding the right balance.
Exercise does, of course, offer many advantages to put this balance in your favor. After all, you consume more, and can eat a little more! However, the short-term benefits are often overestimated. If you exercise to burn extra calories, you are often left frustrated at the end of your exercise session.
Depending on your physique and the intensity of your session, an hour of exercise will give you about 600 kcal. So if you exercise 3 times a week, you will burn 1800 kcal extra per week. Divided over 7 days, this is 260 kcal per day.
If you take a sports drink during your sports session and then reward yourself with a glass of alcohol, all that sweating will immediately be for nothing.
However, exercise offers a number of other benefits that mainly pay off in the longer term, such as preserving your muscle mass and thus keeping your metabolism high . And of course it is healthy for body and mind.(how to lose weight fast without exercise?)
How to lose weight fast without exercise?
1. Good night sleep
Various studies have shown that sleep and weight loss are inseparable Sleeping releases various weight loss hormones to break down body fat When your sleep is not enough, the stomach secretes ghrelin, which promotes hunger.
Losing weight easily and getting a good night’s sleep are really key To get good sleep quality you should avoid using mobile phones before going to bed.
The blue light will keep people awake and it is not easy to sleep Lightening the light quickly will produce melatonin while sleeping the body
2.Drink black coffee, drink tea without sugar and add ginger
According to a study by “Public Health“, drinking black coffee burns about 500 calories per week, as it reduces sugar by 60%.
If you are a tea controller, you can add ginger to tea Ginger can reduce insulin secretion, reduce moisture, feel full and burn fat.
3.Three meals a day, at least one meal without meat
Reducing a meal of meat allows you to maintain the calorie intake threshold for weight loss. Studies have shown that people who eat high-protein fruits and vegetables have 12% fewer calories than people who eat meat.
High-protein fruits and vegetables include: chickpeas, beans, tofu, and lentils.
4.Control the intake of sugary foods
Drink less sugary drinks, baked foods or desserts. If you really want to taste a bit of sugar, you might as well choose dark chocolate or fruit.
Banana ice cream is also a good option. Take frozen peeled bananas and mix them with milk and chocolate powder in a blender to have a healthy and delicious dessert.
5.Eat protein-rich foods for breakfast
The Daily Plan in the morning According to research, skipping breakfast will increase the risk of obesity.
Eating a high-protein diet for breakfast can make you feel full and control your appetite throughout the day.
6. Pay attention to bad habits when watching TV
When watching TV, most people will grab some snacks and unhealthy foods to relieve their gluttony. Research shows that watching TV for 20 minutes can increase 156 calories.
So, get up and move more during the advertising time , drink a glass of water, eat some healthy food, low-sugar cereal , and stop taking those high-calorie junk foods.
7.Take Vitamin D
One vitamin D a day can strengthen muscles, reduce the risk of cancer, protect bone health, reduce cortisol and reduce abdominal fat accumulation.
Foods rich in vitamin D are: egg yolk, milk, oatmeal, salmon, tuna, and mushrooms.
8.Prepare a mirror at home
Studies have shown that when you look in the mirror when you eat unhealthy food, the deliciousness of the food will be reduced, which can help to lose weight and reduce the desire for food.
When chewing gum, it can make your brain and mouth forget about food, which can reduce your desire to eat junk food, while maintaining a refreshing breath. Why not?
10.Carry healthy snacks at home and wherever you go
Don’t be patient when you are are hungry between meals. Studies have shown that people who are hungry for a long time will consume more calories in the next meal, because when hungry, the body automatically stores more fat to produce calories.
Always have low-sugar granola bars, fruits and vegetables, nuts, and blueberries by your side. Almonds contain healthy fats that increase satiety and increase physical strength According to the survey, blueberries are the healthiest food for weight loss.
Usually, put sliced fresh fruits and vegetables, hummus, olives and protein-rich foods in the middle of the refrigerator, and put them where you can see them when you open the refrigerator to increase your chances of eating healthy foods.
Benefits or Advantage of losing weight without exercising
Yet losing weight without exercise is also a good choice for some people, or even the best choice! What are the benefits of this? We have listed the most important ones for you.
You save time
Perhaps the biggest advantage is effort and time that not exercising will save you. Not everyone has the time or inclination to work up a sweat.
Losing weight without exercising is therefore a good remedy if you have a busy job or want to practice other passions such as music or reading.
More time to eat healthy
You can also use the time you save to focus on your nutrition. It is a big pitfall to go to the gym for an hour and a half after work, only to realize that you have not bought healthy food and then just put a pizza in the oven.
Those who want to lose weight will have to eat healthier, and this also costs extra time and focus in the beginning.
If you lose weight without exercising, you will lose muscle mass faster. However, for some people this can be an advantage.
Especially women sometimes find themselves too “bulky”. Although few people are too muscular on their own, losing weight without exercising can in some cases help to create a slimmer silhouette.
Another advantage is that you suffer less from post-workout cravings. Exercise makes you hungry. And if you eat extra because of that, then you have zero operation in terms of calories. This is especially true in the short term.
In the long term, exercise ensures a more stable blood sugar level and you (almost) automatically eat healthier.
Sports is a form of stress for the body. Normally this is a good form of stress that makes you mentally and physically stronger. But if you’re overworked, don’t sleep well and then start to exhaust yourself for another 2 hours, it becomes too much for your body.
In the long run, you create an imbalance in your stress hormones that makes losing weight even more difficult.
Disadvantages of losing weight without exercise
Exercise is of course very healthy for body and mind. By exercising you will feel fitter and you will work on the health of your heart and blood vessels and much more. If you want to lose weight, you are often focused on a slimmer figure.
But in the long run, it’s better for you to also keep an eye on your overall health, and exercise can play an important role in that.
Lose muscle mass
The most well-known disadvantage of losing weight without exercise is the loss of muscle mass. If you eat less and you do not stimulate the production of muscle mass, your body chooses to break down muscle.
Your body does not want to lose precious fat in times of need. And if you don’t give your body a signal that you need your muscles to survive, then the choice is quickly made.
The loss of muscle mass is disadvantageous because it also lowers your basic metabolism. This makes long-term weight loss even more difficult. If you do lose a lot of weight and you lose all your muscle mass, you will soon look too skinny.
As a man you think it is a shame that you have lost muscle mass from your shoulders to arms. And women don’t like it when they lose their buttocks or the skin around their arms starts to hang loose.
Adverse Hormone Balance
If you eat less and don’t exercise, your testosterone drops to reduce the production of muscle mass. But testosterone also aids in the burning of fat. Exercise can also lower your stress hormones such as cortisol. And a low cortisol level also aids in fat burning.
In the long term, your hormone balance will therefore shift to your disadvantage and make losing weight more and more difficult.
Because you burn less, you have to eat less to lose weight than someone who does exercise. The less you eat, the less nutrients such as vitamins and minerals you take in. Fortunately, you can eat as many vegetables as you want!
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