You have some extra pounds to lose, you don’t have time to go to the gym and you just typed “how to lose weight without exercise” and you’ve landed here.
Well, you won’t be disappointed I promise!
I have some really helpful tips for you because I was once in your shoes.
Keep reading as I share with you my weight loss journey article, which will be jam-packed with tips and tricks to lose weight without hitting the gym.
Let’s dive right in!
Weight Loss In My Own Words
Weight loss can be achieved through changes in diet and lifestyle alone, and there are many ways in which you can achieve these without having to engage in regular physical activity or any activity at all.
Let’s face it, exercising is hard, even the lightest workouts! If you’re a lazy person or you just can’t exercise, I have the solution for you woman!
Losing weight is no easy feat. It can take months to achieve because of how long it takes to burn fat, and it’s not always a pretty process.
As they say, there’s no magic pill (yet). But what if you didn’t have to exercise in order to lose weight?
While that may sound like an urban myth, it’s actually very possible to lose weight without exercise.
The first is trick is eating less. That’s right, eating less will cause you to lose weight without even doing any exercise.
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Weight loss without exercise just seems like a paradox of human physiology, but it’s actually quite simple. It occurs when the body burns fat for energy instead of carbohydrates or protein.
The primary way the body burns fat is in the liver and kidneys, which are two organs that operate in “fight or flight” mode.
When food intake is low and the blood sugar level rises, the body will start to burn stored fat as energy instead of glucose from carbs (glucose provides immediate energy).
When fat is burned, it is catabolized (broken down) in the liver and converted to a fatty acid that the body can use for energy.
An excess of fatty acids is flushed out of the body as ketones during times when blood sugar levels are low (such as when fasting or dieting).
The reason exercise doesn’t matter so much when weight loss takes place without exercise is because fat loses its fuel value, or energy content, at a slower rate than carbohydrate or protein.
My Weight Loss Journey
I’ve been overweight for almost 11 years. The pounds started to stack year after year mostly after I started working night shifts.
I worked at the Barclays Bank Salary Dept for 7 years and during those end of months processing huge companies payroll list, I usually had my lunch and dinner at my desk.
And at that time in my life, I was a junk food fan. I had super bad eating habits and ate no veggies, drank no water, I smoked, drank lots of coffee and sodas. You get the picture right?
When I hit the 76kg mark, I knew I had to take my health and my weight in hands for a better life.
Long story short: I went from 76.7kgs to 58kgs in 5 months and I made this without a single day at the gym.
Almost 20kgs got out of my body and yeah the feeling was exceptional! What was most satisfying for me was the easiness of finding clothes. WOW! I could choose a small size and it would just fit in…
If you’re serious about weight loss and don’t want to deal with complicated exercise routines or long commutes to the gym, keep reading girl!
Can You Really Lose Weight Without Exercise?
The million-dollar question is “how to lose weight [fast] without exercise?”
The answer is through diet and exercise.
Diet helps you to get the daily nutrients that your body needs and exercise gives your body a combination of fat burning, muscle building, heart health, and more.
The two together help to lose weight quickly without the added burden of doing any extra physical activity.
But during my research before starting my weight loss journey, I’ve stumbled upon the 80/20 principle in diet and nutrition which stipulates that:
- 80% of your efforts should be a clean eating lifestyle and 20% should be workouts for a guaranteed weight loss.
So, it’s clear enough to say that the biggest contributor in a weight loss journey is your diet.
Maybe losing weight is not as easy as it seems. Maybe you have tried your hardest but are still unable to shed away these unwanted pounds?
There’s no shame in that because everyone has different reactions on what works for their body type.
However, there are some ways that you can lose weight fast that you have not considered.
It is worthwhile to learn what the best ways to lose weight are. This will surely help you to get through the tough times and achieve your desired goals.
It was always hard for me to believe that a human could lose weight without regularly hitting the gym or working out at home for at least 1 hour daily.
But a clean diet would be the key to the extreme fat loss I badly needed.
What I understood is that our diet is everything. For instance, you can do lots of exercises but if you don’t eat as you should, you may see slow results or no results at all.
But, if your eating habit is on point, weight loss without exercise is guaranteed even though you don’t exercise at all. I’m a living testimony of what I just said, so you can take my word for it!
Of course, you can add a few workouts gradually if you want to improve your health and simply boost your weight loss.
Understanding The Fat Burning Process Is Key
During my weight loss journey, I educated myself about the way our body works to get a better understanding of what I was about to do to make this weight loss happen.
For me, it was important to get to truly understand this life-changing fat-killing process so I could get it right and succeed in losing my extra weight.
I have seen many people struggling with weight gain because they followed a meal-plan just for the sake of losing weight.
Some people can easily get back to their old eating habits thinking the pounds won’t bounce back.
But if you understand how your organs are working hard to burn those fat cells, you won’t get back to nasty foods so easily I promise.
As a matter of fact, the way I approached weight loss is now a permanent eating lifestyle. Of course, I cheat a few times…a lot of times sometimes! Lol
My weight loss philosophy was this: I would cut off everything that doesn’t contribute to my body’s health.
Why? Because a healthy body will not only keep me healthy but will help me lose weight and prevent weight gain.
I will say it again, a clean eating routine is the key to getting your new sexy body.
As you can see in my notebook, I kept track of my weight loss weekly and you can also see that I was losing almost 1kg every week.
The first few months were pretty intense, meaning I was losing consistently 1-2kgs each week.
Obviously, as my body got used to this eating habit, I started hitting a wall.
It’s important to note that each and every person will most likely hit this weight loss plateau after a certain months of dieting or working out. It’s inevitable!
But luckily, I had a few good tips on how to get past a weight loss plateau and got back on track.
Ok, are you ready for a natural weight loss? Let’s get into the meat of the matter.
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How To Lose Weight Without Exercise – 7 Best Tips For Women
Ok, now it’s time to share a few weight loss tips with you, that I myself have followed to be where I am today, comfy, and well in my skin!
✅ Eat Less And Watch Portion Size
Your body takes a certain amount of energy to operate every day – the basics like blood circulation, breathing, digestion and organism repair.
That energy comes from food and the more you eat, the more energy your body has for daily activities.
If you eat less food, your body will have less energy so it will start burning fat for energy reserves instead – that’s how it works! So if you eat less (without also exercising), you lose weight by default.
✅ Eat More Fruit And Vegetables
It may seem like drinking fruit juice is a healthier choice compared to soft drinks, but the truth is just the opposite – bottled fruit juices are actually pretty terrible for your body.
You don’t get any fiber from them and you may even miss out on essential nutrients in the process, so stick to eating actual fruits and vegetables instead.
These are naturally low in calories and they fill you up with nutritional value, not empty calories that spike your blood sugar then make you crash a few hours later.
So try to eat enough fruits and vegetables as often as possible to get more nutrients for less energy.
✅ Swap Soda For Water No Matter What’s On Your Plate
The average American drinks over 600 ounces of soda every month and that’s a lot of empty calories for people trying to lose weight.
One 20 oz. bottle can have as much as 300 calories, so it’s easy to see how drinking soda all the time can really pack on the pounds – a lot faster than other foods! Instead, drink water!
It has zero calories, it won’t spike your blood sugar and it will hydrate you so you’ll burn more fat.
✅ Eat More Protein
Protein is like gold when it comes to losing weight. You’ll feel full longer and you’ll be less likely to overeat because you feel satisfied more quickly.
It also speeds up the process of burning fat in your body, so if you eat a lot of protein during your meal, that will speed up your metabolism and make you burn off more calories even if you don’t exercise.
Plus protein helps build muscle which burns even more fat for energy, so eating protein can really accelerate weight loss.
✅ Don’t Drink Liquids With Your Meals
It’s tempting to drink a big glass of lemonade or soda with your dinner, but that can really hurt your weight loss progress in more ways than one.
If you drink a lot of liquids during your meals, you’ll never feel full and you’ll be able to eat more without feeling stuffed.
Also, you’ll eat more quickly because your stomach and mind won’t realize that you’re full yet, so you may end up overeating.
If possible, avoid drinking while eating – even water will slow down digestion if you drink it with your meal.
✅ Eat More Whole Foods
Whole foods are the opposite of processed foods which usually have a lot of sodium, sugars and trans fats in them.
You might think fake food tastes good but it’s actually bad for your body on a nutritional level and it may even cause some serious health problems in the long run.
So if you want to lose weight, you should stick to whole foods and avoid processed foods as much as possible.
✅ Don’t Drink Sugary Beverages
It’s tempting to drink soda after a tough day or when you feel hungry, but this can actually get in the way of losing weight if you drink too much of it.
Soda has a ton of sugar and it can really spike your blood sugar causing you to be hungry sooner than you need to be.
So try not to drink any soda at all if you want to lose weight.
If you really want a drink that isn’t full of calories, go for water instead. It won’t give you the same big spikes in your blood sugar as regular soda does, so it won’t make you feel hungry as often or cause you to eat more food than you should.
Final Thoughts On How To Lose Weight Without Exercise
Losing weight doesn’t have to be hard. There are plenty of ways to lose weight without exercise which isn’t always the best option because it can take a lot out of you.
But even just simple lifestyle changes, like drinking more water or eating more fruits and vegetables can make a big difference over time.
Just try these tips for a few months and see how much you can lose – no exercise required!
Basically, these are the small changes you can start applying today if you want to lose weight without exercise and see quick results.
With confidence, I can guarantee you will see a fast loss in your weight when following these few tips.
Weight Loss Transformation Pics: Before & After Results
Hey, here are few shots of me at my heaviest and lowest! I hope this motivates you to take that first step into your weight loss journey.
It seems unachievable to lose weight without exercise. But with the proper diet and dedication, I know you will be able to burn fat fast and get an amazing transformed body.