Fitness & Exercises

How to lose weight without exercise: 9 handy tips for an informed approach!

The term “exercise” sometimes makes you want to run away as not all of us enjoy physical activity to the core. This is where most of us come up with a simple question- how to lose weight without exercise or how to lose belly fat?

Weight loss is best achieved by reducing your calorie intake and increasing your physical activity. The idea is excellent, but it doesn’t always come to fruition for everyone. When it comes to losing weight, increasing one’s level of physical activity isn’t a choice for everyone.

To get the right and most appropriate answer to the question, one needs to first understand the science behind weight loss and exercise.

How to Lose weight without exercise?

The correlation between weight loss and exercise

Most fitness experts affirm the fact that regular exercise helps the body burn calories more efficiently. The reason for this is the increased metabolic rate that eventually helps in burning more calories.

For weight loss, exercise and a reduced calorie intake go hand in hand because of the faster metabolism. Depending on how much exercise you engage in, you may be able to shed pounds faster. You may be able to meet your calorie deficit goal faster if you eat less and exercise more.

Weight loss without exercise requires a long-term approach.

Most health experts recommend that people who want to lose weight without exercise do it with a long-term perspective. You may, for example, set a three- to the six-month timeframe for decreasing 10% of your body weight.

To lose weight without exercising, you’ll need to limit calories while still ensuring that you’re eating nutritious food. The calorie content of one pound is around 3,500. For a week, you’d save 500 calories every day by spreading it out equally. Here, we recommend a few handy tips to lose weight without exercise

How to lose weight without exercise

  1. Stay calm and focused

Even if you have access to a gym, losing weight in a short period of time can be difficult. The process may take longer and suffer delays due to your inability to move as much. So, if you are really looking to find an answer to the question of how to lose weight without exercise, you have to stay calm and focused all the while.

Trust the process while putting in all the required efforts. This way, you can expect slow, but steady results for your weight loss goals over time.

  1. Keep a tab on your meal portions

Generally, most of the individuals around follow a 3 meal- a- day routine. While this may go along with the contemporary meal routine of an average household, it may not go well with your efforts to lose weight without exercise.

Go for small meal portions and follow a 5 meals-a-day routine instead. This way, you can provide more time to your body for the digestion process. As the digestion process improves, your body would be able to burn those consumed calories faster, while eventually helping in losing weight without exercise.

  1. Track your calories

Most people around go along with their meals without giving much heed to their calorie intake. This, along with other related factors, adds a lot more calories and weight to our bodies. While keeping a tab on those calories, we can take our efforts to lose weight without exercise to the next level.

  1. Increase your fibre intake

Fibre is a nutrient found in food that aids in satiety and aids in weight loss. As per most health experts, Fiber is your best friend if you are looking to lose weight without exercise. Women should consume 25 grammes of fibre per day, while males should consume up to 38 grammes per day. However, an average adult across the globe fails to consume even 10 grammes of fibre per day.

How to lose weight without exercise

The fibre content of the majority of fresh produce is high. Make careful to drink more water as you increase your fibre consumption. Constipation is possible if the increased fibre is too taxing on your digestive system.

  1. Become Aqua-holic

Expert recommends that people that eat more fibre-rich meals must also drink more water to lose weight without exercise. In the same way that fibre helps you feel fuller, water keeps your body hydrated during the day.  Depending on what you drink, sugary beverages like soda (which can contribute anywhere from 250 to 500 calories per day to your diet) can be replaced with at least 3 litres of water daily.

  1. Increase your protein intake

It’s important to include protein-rich foods in your daily diet, even if you don’t feel like you’re getting enough. Experts recommend working with a qualified dietitian to determine how much protein is suitable for you. When it comes to protein, they advise consuming between 25 and 30 grammes per meal rather than ingesting a large amount at once. Fuel your body throughout the day with this.

If you’re trying to lose weight, many nutritionists advocate increasing your protein intake from 10% to 35% of your total calorie intake, which is the current recommended daily amount.

  1. Sleep well

Motivate yourself to obtain more sleep by setting a weight loss goal. This is due to the fact that a good night’s sleep helps to control hunger-related hormones. It’s common to feel hungrier when you’re sleep-deprived. Cortisol, a stress hormone that causes fat storage, is also increased as a result. Additionally, not getting enough sleep can cause you to lose focus on your weight loss goals. The majority of humans require seven to eight hours of sleep per night. So, if you want to lose weight without exercise, never compromise your sleep schedule.

  1. Opt for a balanced diet

Always opt for a balanced diet if you want to lose weight without exercise. When most of us feel hungry, we often go for unhealthy snacking options like chips, cookies, pastries and muffins. Instead, we must look for a variety of healthy snacks and can even go for fresh fruits and vegetables.

Summing it up

Physical activity enhances your weight loss regimen. Yet, there are ways to lose weight without exercise. Still, one needs to consult with their physician before opting for any such technique or method.

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