How to Lose Fat Quickly Without Exercise

Ever wondered how to lose fat quickly without exercise? Eating a healthy diet does not ensure that you will lose weight. Ideal weight loss can only be successful when you burn the calories. No doubt, that adding physical activity allows you to burn more calories than dieting alone. However, some research shows that physical activity does not contribute much in weight loss. A weight loss program can’t be successful without a diet plan.

Also, there are people who don’t have time to exercise or suffering from some injury and cannot go to gym or do exercise. There are many medical factors too that influence weight gain such as hormones, liver function, insulin, and thyroid. These people can regulate their weight through a strict diet plan and some good eating habits.

However, this is going to be a much disciplined journey. Try these tips in case you want to know how to lose fat quickly without exercise and start making positive lifestyle changes.

1. First Thing First: A Good Self-Care & Sleep:

Before you even think of weight loss you need to make sure that you are mentally healthy. Watch out if you are a victim of insomnia or your day starts tiring & lazy? An 8 hour sleep is equally important as getting the right amount of calories. Sleep deprivation not only lead to weight gain; it also lead to increased level of anxiety and stress.

2. Start your Day with A Good Breakfast:

Start your day with a heavy protein breakfast to give you enough energy. Egg, bread, butter or anything you wish to eat. There is a saying ‘Eat your breakfast like a king.’ Breakfast is your first food of the day. Since your stomach is ready to accept anything; fill it with enough energy food. Your breakfast decides the coming meals of your day. Try to eat whole food as much as possible such as whole grains, fruits, vegetables, oats and brown rice etc. It will cut calories and increase your vitamin and mineral which is high in fiber and protein. Protein can increase feelings of fullness and delay hunger.

3. Reduce Stress:

Yoga, regular exercise, reducing caffeine intake can reduce stress and aid weight loss. Stress levels can also disrupt hormonal balance and trigger emotional eating i.e. when you eat un-healthful foods to try to control and improve a negative mood.

4. Size of the Plate also Matters:

Another interesting way to lose fat quickly without exercise if you use a plate that is little smaller than your normal ones or you use a smaller serving spoon, you can cut a substantial percent of your serving from your daily meal. This is one way to cut on your regular meals. If you count on a monthly basis that can add up to a lot less food which will definitely help in weight loss.

5. Weigh Yourself: Get on Scale

Regularly weighing yourself keeps you well informed and motivated about your weight. If you are trying to shed some weight then keeping a track of the number really helps even if it is one digit up or down. Plus it will tell you if are moving to a right direction.

6. Take Some Interest in the Cooking – Connect with Food:

Connect with food and take interest in the cooking or watch cooking videos online. Understanding your food, how to make simple, healthful meals with the ingredients available in kitchen may aid weight loss. People with knowledge of different foods and its nutritious value are more likely to eat a variety of ingredients which are great for weight loss.

7. Try a Probiotic

Probiotics are living organisms that are found naturally in foods such as yogurt. They are known as good bacteria as they are very helpful for digestion and benefit the intestine. Probiotics can influence weight. Read this content in case you want to know more about Probiotic.

8. Creating a Healthy Eating Environment:

It may sound weird, however, soft lighting, light music, low noise etc help in creating soothing eating environment. Good ambiance helps you to eat slower and you consume fewer calories. When you rush through your meals, you usually consume more calories.

9. Get More Vitamin D:

Vitamin D is a fat-soluble vitamin. However, vitamin D is not found naturally in foods. People can get vitamin D from the sun and some foods like egg, fish, mushrooms etc. Best way to get Vitamin D is as a health supplement in Medical Shops; there are variety of Vitamin D capsules available. Studies show that obese people tend to consume fewer vitamin D-rich foods. 

10. Mini Meals: Control Your Food Portions

Eating frequent mini meals as compared to one big meal may offer benefits by decreasing hunger and food intake. You can eat five six times per day consuming less calories and burn off those calories easily than one grand meal. Mini meals also keep you active as food you eat digest easily and does not make you sluggish during metabolizing food’s nutrients. It also decrease hunger and prevent impulsive snacking. The optimal number of meals may depend on various factors unique to each individual’s eating habit whether they are eaters or grazers.

11. Beware of Beverages:

Beverages in any form whether juices, coffee, shakes, cola, or sweetened milk, alcoholic beverages, protein shakes, sports drink, ice tea; all are a quick way to add calories as well as sugar and not good for your waistline. Consuming beverages means unintentionally eating teaspoons of sugar, which is more than your recommended intake in a whole day. Instead of having juice, have a piece of fruit; the pulp will help your body to get fiber.

12. Observe and Take Care of Your Snacking Habit:

One of the main reasons of gaining weight is munching and craving of snacks during/between the meals. However, snacks can be healthful too reducing the number of calories that people eat during meals e.g. yogurt, dry fruits, fruits, vegetables etc. You also need to understand many of us are in the sitting jobs and we are severely deprived of physical activities in our routine life.

Keeping this in mind we should also curb our craving for munching and snacking. Water can play an important role in this. Instead of taking food if you cultivate the habit of sipping water between the meals it will manifold. Water will help in digestion, dilute the intake, increase urination etc.

13. Chewing Food Properly Helps Metabolism

Chewing thoroughly reduce food intake. The enzyme in saliva helps break down the food and fat. Properly chewed food easily travels and digests in the body. Non-chewed and unbroken and unprocessed food can lead to indigestion. You will also feel to eat more because only processed food send signal to the mind and body to feel full.

14. Take Your Meals with Family As Much As Possible:

Family meals play an important role in weight management. It encourages you eating at home which means less outside food. Family meals can reduce fat and sugar intake which comes through spicy and oily outside food. When you eat with family you make sure that family members eat balanced and nutritious food which has all the required elements of a healthy diet.

This not only helps in weight management but also cultivate a healthy food habit in the children. However, you need to make sure that all family members are compulsorily at the dining table. Avoid distractions; people should not be around televisions and laptops.

15. Finally:

Now that you have an idea on how to lose fat quickly without exercise, you need to work on implementing these simple yet effective tips and start feeling difference!

Gautam Trehan

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