Despite popular belief, you can lose weight without a single minute of exercise.
In fact, according to livestrong.com, your diet is more important than exercising when it comes to weight loss.
There are proven measures that you can take to help you lose weight without going to the gym.
Count your Carbs
Reducing your carbohydrate intake is the easiest way to start losing weight fast. Several research studies have proven that low carb diets lost 2 to 3 times more fat than high fat diets.
Here’s an outline of many carbs you should be consuming for losing weight without exercise
- 25 – 50g per day if you’re obese or diabetic and want to lose an extreme amount of weight
- 50 – 100g per day if you’re looking for substantial weight loss and looking to maintain weight
- 100 – 150g per day if you’re strictly looking to maintain a healthy and lean physique
Don’t skip meals
A recent publication in the National Center for Biotechnology Information studied elementary children to investigate the difference of food choice, nutritional labeling and prevalence of obesity due to meal skipping.
The study concluded that those who meal skipped had a 60% higher prevalence of obesity compared to the group who didn’t skip meals.
What this means:
Although, correlation doesn’t always mean causation, those who skipped meals chose unhealthier foods and we’re more obese.
Get enough sleep
Sleeping is a more important component of weight loss than people think. Among the most impactful reasons that sleep deprivation contributes to weight gain is the effect that it has on your hunger hormones.
A study in PubMed Central found that those who slept 4 hours per night for just two nights experienced an 18% decrease in their “feeling full” hormone (Leptin) and 28% increase in their hunger hormone (Ghrelin).
Sleep deprivation can cause you to overeat by reducing your body’s ability to feel full. It’s recommended for most people to sleep Between 7 – 9 hours while fewer hours may be appropriate for certain individuals.
Consume more protein
An increase in dietary protein can result in significant weight loss for most people. Some evidence suggests that diets higher in protein result in an increased weight loss and fat loss as compared to diets lower in protein.
AuthorityNutrition.com reports that 30% of your calories should be protein for optimal weight loss. By increasing the percentage of protein in your diet, you will spontaneous reduce your overall calorie intake.
You can easily increase your dietary protein consumption by taking a protein powder supplement.
Drink more water
Water doesn’t have a magical property that will burn fat off but it will help you to lose weight.
According to Dr. Abraham Kryger, one glass of water before every meal decreases the amount you will eat by at least 8 ounces and suppresses your hunger hormone ghrelin.
The average human stomach size is 32oz. By drinking an 8oz glass of water, you’re effectively reducing your stomach capacity by 25%.
This means that you will start to feel full sooner and with less food when you drink a glass of water before you eat your meal.
WHAT’S YOUR SECRET?
These are my best ways to lose weight without exercising. Which of these secrets have helped you lose weight? Or do you have another secret that helps you stay thin? If I have missed an effective way to lose weight, please let me know in the comments.