Do you wonder if you can lose weight without exercise? Well, the answer is yes, but you will not have the best form at the end. Keep in mind that a weight loss process doesn’t but only fat, your muscle mass will also have to suffer. Intense physical activities not only help you burn more calories, but it sends a specific signal to your body, telling him that it needs those muscles to sustain that effort. In a caloric deficit your body will get rid of everything it doesn’t need, so that extra muscle mass is not needed to raise a cup of coffee to your mouth.
Now let’s see how can you lose weight without exercise, what changes needs to be done in order to achieve that. Of course, your ONLY ally right now is the diet, so don’t run away and keep reading. So, what can you do?
- Consume better calories
The most efficient thing you can do to lose weight, is to eat better of course. You can lose weight much easier when better products are chosen, and you pay better attention on the number of calories consumed. Now, this doesn’t mean you should spend all the time counting calories. Instead, the best solution is to choose foods with less calories, that can be consume in different quantities.
- Choose natural foods
Choose to eat natural foods, unprocessed, like fruits and vegetables, meat and fish. A large portion of foods from fast food stores and resftaurants, are extremely processed, so their production to be much cheaper and preserved a lot longer.
- Read the labels
Avoid empty calories, like those from candy, fast food and canned sodas. These have a very low nutritious value and they are extremely high in calories. Any product that has flour or sugar (glucose, fructose, sucrose) will be stored on your body as fat. Sugar also brings with it cravings, making you want to eat even more later.
Try to drink water every time you feel thirsty, it doesn’t contain calories and helps the digestive process. It also helps to eliminate toxins, making that digestive process work even better. Drinks that have sugar, like sour juices with fruit aromas, are rich in carbohydrates, being a direct influence in your weight gain. Diet sodas, even though they claim not to have calories, in their composition we find sweeteners, also causing weight gain.
- Choose healthy fats
Don’t be afraid of healthy fats like the ones found in olive oil, avocado, nuts and fish. Try to also avoid low fat products, just because it has low fat, it doesn’t mean it will not make you gain weight. Lots of products have low fat and are rich in sugar and other refined carbohydrates. These will be transformed in fat later in your body.
Try to always have some good snacks near you, like nuts, carrots or fruits. These will be perfect for moments when you feel hungry or crave for something sweet, avoiding the risk to get too hungry until next meal.
- Don’t give up to protein rich foods
When you are trying to lose weight, protein rich foods are a great ally. They help to maintain muscle mass, and the digestive system burns quite a few extra calories trying to break down that protein. In fact, from all the macronutrients (proteins, carbohydrates and fats), your body burns the most calories with the digestive process of protein. With all of these being said, keep your meals frequent and rich in protein.
So, all of the above will help you lose weight without exercise, but to make things even more clear, I will give some examples with numbers:
Let’s say you have 79 kg, and your body needs about 2375 calories to maintain that weight. You cut 776 calories to reach 1500 calories per day, This means that over the week, there will be 5435 calories burned. Now, if we add some physical exercises to burn 300 calories more, there will be 7526 calories burned in a week. In other words, you will lose 1 kg per week if you are healthy and don’t have serious metabolic disorders. This formula applies to anyone.