You can lose weight without exercise. Most of the battle you will have with weight loss is centred around your diet.
You are what you eat, is a very accurate statement. If you eat a diet rich in saturated fats, carbs, and sugar and do little to no exercise you will put on weight.
Once you learn how to eat smart and healthy you will see a reduction in your body size. Remember diet is 90% of weight loss and exercise 10%
It’s not always what you eat that makes you gain weight. But the amount of food you eat. You can get fat from eating healthy and you can get thin from eating unhealthy.
The simple science behind weight loss is that your food consumption must be determined by your activity level. If you live a sedentary lifestyle or work a desk job, you should be eating fewer calories.
If you are a very active person who likes to exercise on a daily basis you can eat more calories and not gain any weight.
How do we gain weight?
When we consume food the body uses what it needs for energy and stores the rest as fat. One pound of fat is equivalent to 3500 calories.
Therefore In order for you to gain a pound of fat, you must consume 3500 extra calories than what your body needs for energy.
The same theory is true for weight loss. If you want to lose a pound of fat you have to create a deficit of 3500 calories.
How to lose weight without exercise
1) Make Food changes
If you have gained weight from your present diet, you need to change it to lose weight. Analyze where you think you may be going wrong. Make a list of the foods you normally eat on a daily basis.
Check to see if you are eating too many foods with sugar such as jam, cookies, ice creams, sodas, chocolate bars, cakes, pastries, and alcohol.
You could be also eating too much fattening foods such as fried foods, butter, lard, cakes, candies, and canned fruits in syrup.
Check the amount of sodium you are consuming to prevent your body from retaining excess water.
Think about why you love the types of food you do. You have to decide what kind of eater you are.
Do you eat excessively when you are bored?
Are you an emotional eater?
Do you eat a lot when you are on an electronic device, such as your phone or when watching tv?
You may eat too much when you are distracted. It is never a good idea to snack while you’re on your phone or when you are watching television.
You lose track of everything and may finish that bag of chips you never intended to finish in the first place.
Be very conscious of how much you are eating.
If you can figure what triggers you to eat the way you do then you will be able to fix your diet easily by making the necessary food changes.
2) Avoid sugar-filled foods
Try to replace sodas and sweet drinks with plain water.
Drink tea instead of coffee. If you eat a lot of sweets you will open your appetite to eat more foods.
Make a mental note and notice the way your body reacts when you have had a piece of cake or a doughnut.
Your body breaks down sweets such as cake and doughnut into glucose. Your blood sugar rises very quickly.
When this happens your pituitary gland signals your pancreatic gland to release insulin to lower your blood sugar.
The insulin stabilizes your blood sugar, but then you feel hungry again quickly after.
This happens because sweets are appetite stimulants that cause you to eat more. That’s why you eat so much of it and tend not to feel as full.
Then you go for seconds and thirds servings. Ingesting a lot of empty calories.
3) Cut back on sodium
Avoid sodium-rich foods. Salt holds the water in your body and makes you bloated. Try to avoid foods such as chips, deli meats, frozen dinners and canned vegetables or meats when you are trying to lose weight.
4) Limit process foods
When you eat foods that God allows to grow naturally out of the ground in the correct portion sizes you won’t gain weight that easily.
Every man-made product will easily cause you to gain weight.
Chips, ice-creams, biscuits, jams, jellies, peanut butter, sugar, tin foods, frozen dinners, juices, and yoghurt. All of them should be eaten sparingly.
Read the labels on the product to help you to determine the amount of sugar, fats, carbohydrates and salt content of the product.
What you should be eating are nutritious foods such as
- sweet potatoes,
- fresh foods
Eat more fruits and veggies. Eating a plant-based diet is always a better choice for weight loss.
5) Drink more water
Water helps to fill you up and restrict your hunger. When you don’t drink water properly, you may have a tendency to eat more.
You may often mistake dehydration for hunger.
If you feel hungry drink a glass of water. Then if you still feel hungry after 10 minutes get something healthy to eat.
Water helps a lot with weight loss. It flushes the toxins from your body and helps to prevent you from overeating. Don’t be afraid to drink up to a gallon of water per day.
At first, you may have minor issues with going to the bathroom regularly. But when you pick up the habit of drinking a gallon of water per day, your body will get used to it.
Then you will not have those frequent trips to the bathroom as you did before. If you hate the taste of regular water, you could try detox water.
6) Remove unhealthy foods from your home.
Clean out your cupboards. Throw away unhealthy snacks and fattening foods. The only way to avoid eating unhealthy foods is not to bring them into your home.
No, you do not have the willpower to eat a small amount. The minute you figure out your food weaknesses. Work as vigilant as you can to avoid possible pitfalls.
7)Eat smaller portion sizes
You don’t have to count calories but you have to eat smaller portion sizes. Buy yourself some measuring cups and use those to measure the amount of food you are consuming.
Please don’t starve yourself either. Some people theory to weight loss is to eat one meal for the day. Yes, you may lose weight by starving yourself for the entire day. But ask yourself this question.
How long can you starve yourself for?
The minute you start to eat your regular three meals per day you will gain all the weight back. Starvation is not a good weight loss plan. It can’t be sustained long term.
You need a more practical approach. Eat three small healthy balanced meals and two snacks daily.
8) Food preparation is key
The way you prepare your food helps to determine how much weight you will lose. Do not bread and fry anything.
Do not add extra dressings to your vegetables. Instead practice to bake, boil, pot roast and grill your meats and vegetables.
Use simple healthy homemade dressings on your foods.
Cook your own foods. Don’t buy fast foods. You know what is in your food when you cook it. You will be better able to control what you are putting inside your body this way.
When you cook your own foods you can control the sugar, fat and sodium content of your meals. Don’t leave your health up to someone else.
If you have a hectic schedule, cook in batches. Just cook everything on one day that you are free and freeze them.
You can create your own frozen dinner without the extra sodium and preservatives and still lose weight.
9) Be a Picky Eater.
Just don’t eat because of eating sake. It is your body, pick and choose what you eat. Educate yourself on how to make healthy food choices.
Choose healthy foods that will make you feel vibrant with energy and still do a world of good for your body. Eat more fibre-rich filler foods such as
- sweet potatoes
- brown rice
- whole wheat grains
10) Eat Only When Hungry
A lot of overweight and obese people don’t know what true hunger feels like. From our childhood, we choose food base on sight alone.
If you want to lose weight you have to recondition your mind when to eat. Eat only when you feel hunger not because you see a treat that looks good and you want to try it.
Depending on the diet plan you choose. You can also eat every 4 hours. It usually takes your digestive system at least four hours to digest a meal. This, however, is subjected to your metabolism and the meal you had.
If you ate a salad for lunch, of course, you will feel hungry within an hour or two. But if you eat baked chicken and brown rice with vegetables.it will take a much longer time to digest.
9) Stop Eating by 6 or 7 pm
You have to stop eating late at night. There must be a cutoff point when you stop eating meals. Only you can determine that time for yourself. Usually, 6 or 7 pm is a good time to stop eating.
Try to stop eating at least three hours before your bedtime.
Furthermore, when you eat late at nights, you are not doing yourself any favours. The food you eat at night time is not burned off it is only stored as fat.
If you are a night owl and you are up late at nights you could stop eating at 7 pm. Just have tea if you feel like eating and drink lots of water.
11)Eat your Carbs Wisely
It is commonly said that one should eat breakfast like a king, lunch like a prince and dinner like a pauper.
Simply put it means to eat a heavy breakfast, A good sturdy lunch and eat very light at nights.
Another quick trick to shed a lot of weight is to eat carbs at breakfast and lunchtime. But eliminate it for your dinner.
12) Have 2 no Carb days weekly.
We do get a large portion of our calories from carbohydrate. What you could do to help you to shed the pounds, Is to have two no carbs day of the week.
Do not have two back to back no carbs days. That is not particularly healthy.
For example, If you are trying to make Mondays and Thursdays no carbs days. You would prepare your meals without carbs.
Eat lean protein meals, cheese, boiled eggs, cheese, fruits with vegetables and drink lots of water. This is an effective way to shed the pounds.
13) Get Adequate Rest
You need good rest to lose weight. Your body rejuvenates itself and works more efficiently when you are fully rested.
Getting adequate rest is an essential part of losing weight. Sleep improves your energy and even makes you live longer.
You can lose weight without exercising by changing your diet. Eat more fruits and vegetables.
Eat fewer process foods and refine sugar. If you also follow these 13 tips you will be losing pounds in no time.
What other tips do you have to lose weight without exercise?