Everybody knows that losing weight is one of the biggest challenges one will ever have to face in their adult years. By the time you’ve already created a cozy routine to help you unwind after a stressful day at work, you’ll also realize just how damaging it can be to your health. All the stress eating you do will eventually take its toll on you and result to a heavier body.
Unfortunately, shedding all the extra pounds gets to be more and more difficult as you age. Your metabolism slows down and because your lifestyle might not be as active as it once was, it’s also likely that you’ll burn less calories as your body once effectively done. All of these further add up to the extra lbs and flabby body parts.
While exercise is one of the most effective ways to ditch the pounds, not everyone has the time, will, and drive to get to it. With so many of us not really thrilled with the idea of getting tired, sweaty, and gross, exercise can really be the last thing on most people’s minds. Fortunately, there are tons of ways how to lose weight fast at home without exercise so you can definitely discover a number of effective tricks in getting this done without literally breaking a sweat.
Weight Loss, Diet, and Exercise: The Basics
To start any weight loss plan, it’s imperative to understand the basics of the whole concept so you can be sure to go about it safely and effectively. Nothing can kill your drive to shed some pounds than finding out that your efforts aren’t working at all. This can make you lose your drive to take pains in leaving junk food and other tasty, albeit fatty foods behind.
The thing about weight loss, however, is that it’s a very complex thing. A lot of factors play huge roles in your weight loss, so there can be some techniques that won’t work for you but will show magnificent results in others. Genetics and hormones are the trickiest of these things to navigate and they can also be the biggest reasons that are stopping your weight loss.
It’s not overly complicated, though. It’s just that you need to understand how your body is performing so you can make it work to help you achieve your goals. Unless you’re afflicted with specific ailments like PCOS, Hypothyroidism, and Depression, effective weight loss measures can actually be broken down into these two techniques.
Calorie Balancing
According to many experts, the best way to lose weight is to burn the same or even higher amount of calories that you take in. This means that if you eat 300 cals in a single meal, you should also be able to expend a bit more than that to keep the pounds off. It’s a very simple formula, really, because by burning the same or more calories that you consumed, you’re preventing it from being stored in your body, which can then cause the flabs and weight gain.
A lot of people accomplish this by being more active, although some folks just opt to count their calories instead. By only consuming the necessary amount of calories that your daily activities can burn easily, you won’t be storing extras that can cause you to size up the next time you go clothes shopping.
80% Diet, 20% Exercise
Exercise and diet have always been said to be the most important combination if you want to lose weight. However, you may have wondered which one is still more important to shed the pounds.
Lots of experts say that diet is still more important than exercise when it comes to weight loss. However, this doesn’t mean that exercise is completely useless. A good diet is just more important because it can counteract the energy you spend on through exercise.
As you’ll need to spend more time and effort to burn fats and calories through exercise, it’s not entirely the best way for everyone to shed some pounds. Add to this the fact that muscle mass can replace the burned calories, so you won’t really get to see results as quickly as you’d want from exercise alone. This is why a good balance between the two is necessary. It can help you achieve the “calorie in, calorie out” rule, which is proven to be effective by many.
Why Starving Yourself is Not the Answer to an Exercise-Free Weight Loss Regime
Not because you should focus on nutrition more does it mean that you can cheat the system and just opt to skip your meals instead to lose weight. If you’re planning to just starve yourself to achieve the slimmer body you want, stop right there. Not only is this plan dangerous, but it’s also completely ineffective.
While ditching your meals will mean zero caloric intake, it also means that you’re not getting any kind of nutrients into your system. You need those to keep your body functioning at its full capacity, so you can’t just starve yourself and think that doing so is okay. This will create a deficiency that will lead to major health problems later on, so such a plan should be completely avoided at all costs.
Also, starving yourself to really minimize your caloric intake is completely ineffective. The body will react in such a manner that will protect your body. Instead of upping your metabolic rate, being constantly famished will cause your system to slow down your metabolism so it won’t use up too many calories in the process. As you’re not exactly replacing them, your body will want to conserve them to ensure that you’ll have a source of energy when you need it.
After a while of not eating, your body will think that you’re starving, which you basically are. This will trigger your fat cells to store every calorie that it can swindle from your diet. This is the exact opposite of what you want to achieve when trying to lose weight, so you can be pretty sure that this technique is completely ineffective.
Can You Really Lose Weight Without Sweating it Out?
With so many fitness enthusiasts and fitspirations flooding your social media feeds, some folks find it hard to believe that losing weight without exercise is completely possible. A lot of people say that their toned and slimmed down bodies are all thanks to their rigorous workout routines, so it can feel like a weight loss program that doesn’t involve hours of sweating it out is ineffective.
What you should know that experts say that exercise is not completely necessary to lose weight. However, it is essential to burn fats while keeping your bone density and muscle mass. It’s also a way to strengthen the body, so it’s still a great addition to any weight loss programs. However, if you really can’t workout because of an injury or your lifestyle, an exercise-free weight loss regime is also very possible. How? Check out a few tricks below.
Top Tricks in How to Lose Weight Fast at Home Without Exercise
Tweak Your Diet
The very first thing that you should do if you want to know how to lose weight fast without exercise is that you need to improve your eating habits. Changing your relationship with food can do wonders to your weight, especially since it dictates how much calories and what kinds of it will enter your system.
This doesn’t mean that you should just completely cut down your consumption, however. Tweaking your diet entails better food choices as well. Sometimes, you can still enjoy a large amount of food with less calories, if you know which kinds to munch on. This will help you get your fill without exceeding your body’s caloric requirement, letting you create the deficit you need to curb weight gain.
How do you effectively tweak your diet, though? Here are some tips:
Include More Nutritious Food to Your Diet
Eating processed food is the most common cause why people gain weight. All the additional preservatives, sugar, extenders, salt, and extra ingredients aren’t good for you but are great for making edible items cheaper. Studies even show that not only does these food add to your weight, but they can also cause long-term weight gain, making it even more challenging to shed the pounds off. Scientists discovered that processed foods can get addictive, so you’ll keep coming back to them and keep piling on the unwanted and unneeded pounds.
So, what you should do instead is to stick with healthier food options. Fruits and vegetables are at the top of this list as they contain a lot of nutrients that your body needs. Some of them are even low in calories but packed with other vitamins and minerals that can further boost your digestive system’s capabilities to break down your food even better.
Drink Lots of Water
Drinking lots of water, especially right before a meal, can help satiate you and cause you to eat less. Experts suggest that you drink 1.5L of water in the morning, right after you get up and another 1.5L right before lunch. This way, you can curb your hunger and consume less calories as a result.
Cut Down the Grains, Eliminate Sugar
If you’ve been following health and diet trends lately, you’ll know just how notorious grains have been in the recent years. Aside from people finding out that they can be intolerant to these food items, they also turned out to be packed with calories that you should steer clear of.
Grains are also often packed with carbohydrates which are notorious for its ability to cause an insulin spike. The higher your insulin, the more your body stores fat, so if you want to lose weight, you should avoid giving this substance a boost. And as simple grains can do that, they should also be avoided as well. Just take note, however, that there are also a number of complex carbs that will give you the same full feeling without the dangers of damaging your health.
This, however, doesn’t mean that you should completely kick grains on the curb. Besides, a lot of them are fiber-rich, so you might miss out on a great source of nutrients if you’re not careful. Keep whole bran and whole grains on your diet and minimize your consumption of other kinds of grains, especially the highly processed ones, to ensure that you won’t exceed your calorie count.
Sugar, on the other hand, is a complete no-no for those who want to get fit. This ingredient tends to cause insulin sensitivity, which makes the body’s fat storing hormones a lot more active. As they also create a craving, they can definitely be bad for a weight loss diet.
Eat More Proteins, Fiber, and Vegetables
Proteins are excellent replacements to sugar and carbs because of its ability to boost satiety hormones, making you feel full more easily and letting you consume less calories. These make proteins the best diet foods as they can help you cut down your calorie count without too much fuss.
The actual breaking down of proteins will use up calories as well, so its weight loss effects are further boosted. Instead of worrying about how much calories will be absorbed by your body after a protein-rich meal, you don’t really have to do anything to expend such as your body and the nutrient will already do the job for you.
Listen to What Your Body is Telling You
When you start tweaking your diet and have already made the change to eat better, you should also make sure to listen to what your body is telling you. Although some people say that you won’t crave for anything if you eat the right kinds of food, this isn’t an absolute guarantee.
There are times when you’ll still feel like you want something sweet, so you should tend to that. Depriving yourself will only lead to binges, so you should just give what your body needs. However, instead of grabbing a sugary drink, you might want to consider munching on sweet fruits. This way, you can still enjoy some sweetness without compromising your calorie count and sugar consumption.
Sleep
What some people don’t realize is that lack of sleep can be the very reason why they gained weight in the first place. If you’re sleep deprived, you’re most likely relying on food to fuel your body to get your tasks done. By cutting down your food consumption, you might feel weak without sleep, so it’s best to balance everything out by catching a good dose of shuteye when you start tweaking your diet.
Keep Moving
Your body will still need some sort of activity to burn the calories you take in. This shouldn’t be considered as actual exercise as you’re most likely moving around the house anyway on a daily basis. The trick here, however, is to keep your body moving even though you’re not really sweating it out. Doing this will still make you expel some energy and burn calories in the process, which is very important to lose some weight.
A few ways how you can do this is by:
Limiting Your Chair Time
According to experts, a 150-lb person will burn up to 114 calories in an hour of standing up. This is why it’s very beneficial to stay on your feet rather than your bottom when doing chores around the house. The best part here is the more frequent you stand, the more used to it you’ll be, so you shouldn’t have to worry about getting too tired of doing such.
Taking the Stairs
If you live in a building, the best way to burn some calories will be by taking the stairs. This activity is a bit of an exercise, but if it’s something you do on a daily basis, it can easily be shrugged off as a part of your daily routine.
Carrying Yourself in a Specific Manner
Some celebrities say that they never workout but are able to maintain their flawless figure by just carrying themselves in a specific manner that keeps their muscles engaged and exerted. By doing this, their bodies are always in a state of being stretched and “exercised”, letting you lose weight without having to actually spend hours sweating it out.
Avoid Stress
Stress can and will wreak havoc on your system, so if you can handle stress in the most effective way, make sure to do so. This way, you won’t resort to stress eating and pile on the pounds because you’re pressured at work or upset over something.
Why You Should Still Give Exercise a Shot
If you’re not a fan of counting your calories and watching what you eat, adding exercise to your weight loss regime is still one of the best ways to keep the pounds off. It will also help make you stronger and your body leaner, so it’s still very much worth a shot if you can do it. If you can’t, fret not as you can still lose weight without exercise.
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