Is it really possible to lose weight without exercise?
While I fully condone exercise as an effective way to lose weight, it is absolutely possible to lose weight without a single minute of exercise.
How am I so sure?
According to Livestrong.com, diet is more important than exercise when starting a weight loss program. The conventional theory that weight loss is 80% percent diet and 20% exercise holds particularly true.
In fact, 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. BodyBuilding.com posted a research study that showed that low carb diets lost 2 -3 times more weight than low fat diets.
Just how many carbs should you be consuming?
Your age, gender and individual hormonal levels determine how many carbs you should eat to lose weight.
Here’s a general guideline:
- 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
Start counting your carbs over calories…
MyFoodDiary.com is a simple and accurate way to measure the foods you eat on a daily basis. Specifically, I use it for its effortless ability to count the amount of carbs I eat.
STEP 1: START BY CLAIMING YOUR FREE TRIAL
Then create a profile by entering your name and password.
STEP 2: ENTER YOUR FOOD DIARY
When entering your food, make sure to select the appropriate serving size. A slice of bread contains significantly less carbs that an entire loaf of broad. An accurate calculation is essential for successful weight loss.
STEP 3: COUNT YOUR TOTAL CARBS
Then, it’s as simple as clicking a button and letting the program calculate for you. Now that you know how to count your carbs, you can easily monitor how much weight you’re going to lose.
You can click here to begin counting your carbohydrates.
Park as far as you can walk
Your weight and walking speed determine how many calories you burn. The farther you park from your destination the more likely you are to increase your walking speed.
According to SparkPeople.com, a 160 lb person walking an extra 10 minutes to and from their car will burn 80 additional calories per day.
This adds up to 400 calories per week and 6 pounds per year. Not a bad trade off just for choosing to park your car farther away.
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 does this say?
Although, correlation doesn’t always mean causation, those who skipped meals chose unhealthier foods and we’re more obese. That is to say that the less obese group ate more frequently (3 meals / day) and chose healthier foods.
Get enough ZZZ’s
Sleeping is a more integral part 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 inPubMed 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).
What this means:
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.
Pack in the protein
An increase in dietary protein can result in significant 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.
Since protein is more satiating that carbohydrates and fat, it’s beneficial to increase your protein consumption in order to eat less calories.
How much protein should you consume?
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 protein consumption by taking a protein powder supplement.
Update your iphone
These apps work similarly in that they allow you to enter your goal weight and they help you monitor how much you’re eating and working out. They also break down your food consumption by macro nutrient, which is essential for weight loss.
A hidden benefit:
These apps integrate with just about any digital tracker that you may have. I have personally tested the Fitbit Charge HR with MyFitnessPal and it works seamlessly to allow me to count my carb intake.
Drink plenty of 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.
Ditch the heavy drinking
This is one of the most frequent questions I get asked on a regular basis. The answer is that it depends on much alcohol you consume.
Drinking frequency and quantity have both proven to be contributing weight gain factors over time. In fact, just two additional drinks per drinking occasion have shown to your increase your Body Mass Index two fold.
If you’re calorie counting, you’re going to want to limit beers and other alcoholic beverages that have substantial calories. The average 12oz Ale beer contains up to 150 calories.
Just 5 beers can add up to 25% of your recommended daily allowance for someone who is sedentary or less active.
Since alcoholic beverages are essentially empty calories, these calories will not satisfy your hunger. As you can see the more you consume, the easier it is to exceed your recommended daily allowance of calories.
If you’re looking for a safe and effective way to lose weight without the hype, then you’re going to want to try Garcinia Cambogia. Mind you, I’m not one to promote gimmick weight loss supplements.
Doctors endorse it as an effective weight loss aid for three reasons:
1. It suppresses your appetite (essential for those who overeat)
2. It blocks fat from forming in the first place
3. It increases your metabolism
Even more exciting is that this finding was published in the Journal of International Medical Research.
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Eat low glycemic foods
Your body breaks down highly processed carbs quicker than rich fibrous ones. Eating these types of carbs will increase your blood sugar more quickly and ultimately lead to weight gain.
A better approach is to eat high fiber carbohydrates that will gradually increase your blood sugar and prevent weight gain in the first place.
Eat these low glycemic foods:
- sweet potato
- most fruits
- non starchy vegetables
Superfruit Goji Berry – The Goji Berry is a not only optimal for weight loss because it has a low GI of 29, but it also contains a substantial amount of fiber. Because of these properties, the FDA has praised it as a safe and super-effective weight loss aid.
To learn more benefits of Goji Berry, a good resource to utilize is Goji Berry Benefits 101 by SuperFoodLiving.com
The less processed the carbohydrate, the more beneficial it is as a weight loss aid. Because most fruits and vegetables contain a substantial amount of fiber, it will cause you to get full with less food compared to a fiber-less diet.
WHAT’S YOUR SECRET?
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.