How To Lose Weight Without Exercising
Updated: Apr 15
Physical activity is important since it is an essential component of maintaining good health. Physical activity, in addition to well-balanced nutritious meals, lowers our risk of developing some of the most common health problems. Diabetes, high blood pressure, and cardiovascular disease are among some these problems.
Hopefully, you noted I stated “Physical Activity”, since this topic of discussion is based on “How To Lose Weight Without Exercising.” Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, or dancing the night away are all good examples of being physically active.
So, how do we lose weight without exercising? One important factor is that we need to consume less calories than what our body uses through our physical activities. This means we will be required to estimate how many calories our body utilizes while ensuring our calorie intake is lower.
Question. How many calories should we consume a day that will enable us to lose weight? Ordinarily, adult males generally require 2,000 to 3,000 calories per day. Whereas adult females need around 1,600 to 2,400 calories.
Question. How many calories should we eat a day to lose weight? Generally, when we are looking to lose weight our calorie intake should be 400 to 500 calories below our normal daily intake.
The following are some tips to lose weight without exercising.
Intermittent Fasting. If you have read some of my previous blogs you know that I am a proponent of Intermittent Fasting. Regarding Intermittent Fasting on this particular topic, I would suggest to simply miss breakfast.
Keep A Food Journal. Logging our meals holds us accountable while identifying some areas of improvement with the quality of food we consume.
Utilize A Calorie Counter. There are many programmed calorie counter apps that are available for download. Research to see which one is good for you.
Eat More High-Quality Whole Foods. Whole foods refer to single-ingredient foods such as fruits, vegetables, nuts, seeds, meat, fish, and more. High-quality foods mean fresh, low in saturated and trans fat, unprocessed, and unflavored.
Eat Your Veggies and Fruits. Eating fruits at least once a day while ensuring we have vegetables with our meals will help us to reduce the desire to eat junk food.
Fruits and vegetables are nutrient treasure troves. They contain a broad spectrum of nutrients that act as a protective mechanism in your body.
Portion Control. Smaller portion sizes will help reduce our calorie intake drastically. Become accustomed to using a smaller plate and serving smaller portions.
Chew Food Slowly. Chewing our food slowly and thoroughly helps us eat less while promoting a sense of fullness.
Probiotics. Gut health is essential in maintaining a healthy lifestyle. Probiotics
assists with digestion by improving gut flora and will control our weight. Natural sources of probiotics are yogurt, kefir, kombucha, sauerkraut, pickles,
kimchi, sourdough bread and aged cheese.
Eat Mindfully And Without Distractions. Such as watching TV or being on the phone can cause us to consume more calories. Without those distractions we can focus on what we are eating and gain the discipline to stop when we achieve our desired calorie intake.
Consume Less Sugar. Sugar can cause an increase in weight because it increases hunger and the desire for more food. Surprising, foods that you might think of as healthy would be such things as, diet soda, cereals, energy bars, sports drinks, and cookies, are most likely one of the main contributor to gaining weight.
Prep Meals. By preparing our meals we can ensure that our food is healthy,
unprocessed, and portion-controlled.
Drink 6 to 8 Mugs Of Water. Staying hydrated helps our system distribute healthy nutrients, gets rid of waste, gives our skin a healthy glow and keeps our muscles moving.
Sound Sleep. Our bodies have two hormones that regulate our hunger, ghrelin that stimulates appetite, and leptin that decreases it. When the body lacks sleep, the level of ghrelin spikes, and leptin falls, leading to an increase in hunger. Basically, the less sleep we get, the hungrier we become.
Drink Black Coffee. Drinking black coffee with less sugar and without add-ons like milk and cream does reduce our calorie consumption drastically.
Practice 5-5-5 Breathing. This may seem foreign to some people but trust me, it works! Basically, we breathe in for 5 seconds, hold our breath for 5 seconds, and release our breath for 5 seconds. Do this about five times and try to do it at least twice a day. You will be amazed how it makes you feel.
In summary, there are various strategies to achieve our ideal weight at home without following a rigorous diet or following a time-consuming exercising routine.
Making tiny modifications to our routine will aid in the development of a healthy lifestyle while also assisting in the long-term maintenance of our weight.
I hope this blog has given you some incentives in creating a healthy lifestyle that includes losing some of those extra pounds.
About The Author: Steve is a Christian Blogger, Videographer, and Personal Trainer who have a passion of bringing positive content while enhancing the lives of others through his blogs and videos.