Losing weight without exercising

Losing weight without exercising. Is that possible?

It is often thought that exercise is essential for losing weight. Although exercise is very healthy, you can easily lose weight without exercising.

It is important to tackle your diet, pay attention to what and how much you drink and choose a healthy lifestyle.

In this article you can read all about what you have to do to lose weight without exercising.

How important is exercising for weight loss?

Enough exercise ensures a fit body that is more resistant to diseases and stress and with which you can grow old healthily. Your joints remain flexible, you feel better in your skin and age complaints also decrease. Many people know this and do their best to exercise regularly. But intensive exercise is not for everyone. There may be reasons why you cannot or do not want to exercise.

  1. You suffer from a long-term injury that is very limited in your movements.
  2. You don’t have time because of a busy job, a family and other hobbies.
  3. Psychological reasons: (failure) anxiety, social anxiety, shyness or fear of starting something new (such as a sport). At the moment you are unable to exercise.

And maybe there are other reasons why you are not going to exercise. And that’s why it’s good to know that exercising isn’t essential if you want to lose weight. It will certainly help, but when losing weight, nutrition plays the largest role (80%).

For that reason, it is important to adjust your diet and lifestyle (in areas other than sports) to be able to lose weight. With a few minor adjustments you can achieve a lot and lose the first kilos quickly.

Step 1: adjust your drinking behavior

Fizzy drink

Delete drinking soda from your list. Soft drinks contain a shocking amount of sugar or glucose fructose syrup. These sugars are all quickly converted to fat and therefore make you fat. If they do not contain sugar, or sugar substitutes: chemicals that stimulate your brain with the taste of sweet.

Although they are not sugar, they do feel like something sweet to the body, and because of this you keep craving sweetness. So you grab faster for another sweet snack. Soft drinks are not real thirst quenchers. Water is a healthier option that helps restore the moisture balance of your body. And it contains no calories. Or make this tasty fat-burning drink .

Green tea

Drinking green tea can help you lose weight immediately. There are certain substances in it, catechins, which speed up the metabolism. A faster metabolism is more likely to incite the body to burn body fat. You can achieve this effect with three cups of green tea a day. However, do not drink more than 5 cups because of an increased risk of kidney stones.

Drink more water

Drinking enough water is a problem for some people. Drinking water is very important for the body. It supports smooth functioning of the digestive system. Furthermore, it is good to know that drinking a glass of water an hour to half an hour before eating fills the stomach, so you will not eat too much too quickly.

It also often happens that people think they are hungry, but then they are actually thirsty. So try to drink a glass of water if you get hungry. Then you are full again and you will not take unhealthy snacks. Drink at least one and a half to two liters of water a day. Useful tips to help you remember drinking water:

  1. Place a half-liter water bottle next to your monitor. Drink half a liter before lunch, one before dinner and one before you go to bed.
  2. There are diet apps and even special water-drinking apps to help you remember to drink water. Install them and drink enough water every day.

Let alcohol stand

It looks like a small drink, but alcohol consists of fat and acetate (acetic acid). It is high in calories. For example, a glass of beer contains around 110 calories and a glass of wine 145 calories. If your body receives alcohol, the fat is stored directly in your body. It is therefore advisable to be aware of this and to only drink one or two glasses during the weekend.

Step 2: tackle your food

In the area of ​​food you can achieve a lot with small changes. Do you want to lose weight without exercising? Then nutrition is the best way to do this. You don’t even have to follow a diet . Opting for a healthy diet, smaller portions and snacks that are good for you will already have a very positive impact on your weight.

Choose foods that are high in fiber

High fiber diet helps to properly fill the stomach. Fiber absorbs moisture and then expands. As a result, you have a full feeling for a long time, which helps prevent you from becoming hungry and wanting to take a snack.

Fiber also makes the stomach less likely to produce hunger hormone ghrelin. This means you can live longer without food. Fiber-rich food is therefore not only healthy (it helps keep your cholesterol low), but also a great help for anyone who wants to lose weight.

Delete simple carbohydrates from your menu

There are two types of carbohydrates: fast (simple) carbohydrates and slow (complex) carbohydrates.

  1. You can find fast carbohydrates in white bread, white pasta and rice, cake, candy and cakes. They are rapidly absorbed into the bloodstream by the body. There they cause a rise in blood sugar and give you energy quickly. However, the body will try to lower the blood sugar level again. It makes insulin and therefore the blood sugar level drops again. The disadvantage is that you quickly get hungry again.
  2. Slow carbohydrates are found in whole-grain products, but also in vegetables, oatmeal, beans and legumes. They are less likely to be absorbed into the blood, but still give you energy for a long time. They do not affect your blood sugar levels as fiercely as fast carbohydrates.

The disadvantage of carbohydrates is that they work against you in two ways if you want to lose weight. They are easily converted into fat by the body and because you suffer from blood sugar spikes, you can easily grab carbohydrate-rich snacks. So you come in a vicious circle. If you want to lose weight, it is not advisable to eat a lot of (simple) carbohydrates.

However, the average person eats a lot of carbohydrates, between 150 and 200 grams per day. If you want to lose weight without exercising, you can reduce this to 75 to 100 grams. Then you will lose weight more easily and you can replace the carbohydrates with proteins and fats.

Choose a protein-rich diet

If you want to lose weight, protein-rich foods can contribute a lot. By eating fewer carbohydrates and more proteins, you will encourage your body to burn a higher amount of body fat. Proteins stimulate this. They also provide a long-lasting feeling, because they digest more slowly than carbohydrates. They also hinder the production of ghrelin, the hunger hormone. You will find that by eating protein-rich food, you can go much longer without a snack.

Proteins do not affect blood sugar levels, so you will not get a sugar dip. Because of all this you will eat less often in one day and eat fewer calories in total. In this way, foods that are high in protein can cause you to lose weight faster.

Opt for healthy snacks

A snack seems to be just a small bite that does not contribute much to weight gain or loss. But if you take something in between several times a day, those calories still accumulate. Certainly if you opt for sugar or carbohydrate-rich snacks.

Try not to take more than two healthy snacks in one day. Make sure they are healthy and low in carbohydrates. For example, think of:

  1. A handful of nuts (all nuts are suitable, such as cashews, walnuts or almonds). Opt for natural nuts, unsalted and without spices.
  2. A smoothie: rich in vegetables and a little fruit to make it a little sweeter. Add healthy fats such as coconut oil or a few pieces of avocado. You can vary a lot with tasty green smoothies , so that you can make a different taste every time.
  3. A bowl of yogurt with some fruit: yogurt contains a lot of proteins, so that it fills well. 

    Make sure you always have these kinds of healthy snacks with you so that you are not tempted, at work or after exercise, to buy something unhealthy.

Step 3: adjust your behavior

How you deal with yourself, with nutrition and your health also partly determines whether you can lose weight without exercising or not. That is why it is wise to become aware of what you can change in this area.

Make all your meals yourself

By cooking yourself, you can also determine what is in it yourself. Use as many fresh ingredients as possible, so do not opt ​​for pre-packaged meals. Make your own sauces and spice mixes. Ready-made sauces often contain a lot of chemical agents and too much salt and / or sugar. Also prepare your own lunch, so that you avoid eating an unhealthy meal from a snack bar at work.

You can assume that fresh products are the best for your body. They are full of vitamins, minerals and antioxidants that help you stay healthy. The more a product is processed, the less healthy it is. Everything has been added (to make it more durable, sweeter, tastier or more attractive), which only burden your body. Get used to spending some time cooking. It will certainly help you to lose weight faster.

Cooking yourself is not difficult and does not have to take a lot of time. You quickly learn how you can easily put a tasty and healthy meal on the table. Before you know it you know some recipes that you love and that you will often prepare. What more do you want than tasty and healthy food and also lose weight?

Get enough sleep

Sleeping helps with weight loss. That does not seem logical, but appears from several studies. Sleeping affects your entire body and therefore your weight. It influences the production of hormones: of cortisol, the stress hormone, which causes your body to store more fat. And ghrelin (the hunger hormone), which determines your appetite. Too little sleep makes you more hungry and you will eat more.

If you are often tired, it also influences the functioning of your brain. Someone who has a lack of sleep will be less able to control and make worse decisions. As a result, you will be tempted faster by unhealthy food. Sleeping and being overweight are interconnected and you will quickly get through a vicious circle. From overweight, to poor sleep, to even more overweight.

You achieve a good night’s sleep by ensuring a really dark bedroom. This helps you to develop a good day-night rhythm. Remove all distractions from the room, such as smartphones and tablets. The bright light from these devices ensures that your brain cannot relax. This can also happen with e-readers, so it is better to read without background lighting. Go to bed regularly. Sleeping with the window open is a good idea. Research shows that you lose weight better if you sleep in a cool room.

Eat consciously

Taking a moment to eat helps you lose weight. The pace of daily life is very high. We do almost everything in a hurry and fast and that goes with food just like that. Often we don’t even take the time to eat or do it together with another activity. Some people keep working while they are eating or watching television.

This ensures that you eat too quickly, eat too much and eat unknowingly. All these consequences ensure that you will probably arrive.

  1. Eating too fast: Eating  too fast does not chew properly, which means that your food is not pre-digested, so your stomach is less able to absorb the nutrients. You swallow your food too quickly, so you empty your plate faster and you are less saturated. That will ensure that you are hungry again sooner.
  2. Too much food: Because you are doing something else while eating, you do not feel well whether you are already full or not. You will therefore regularly eat more than you need. This may also be because you eat too fast.
  3. Unconscious food:  If you do not consider your meal, you hardly taste what you eat. Without being aware of taste and texture, you miss a large part of the experience that food can be. If you taste what you eat well, how tasty it is, the smell and how it feels, then this also makes you feel well saturated. The brain needs all these stimuli to feel that they are having a meal.

Take the time for every meal. Enjoy every bite and let the taste penetrate you well.

Reduce stress

Stress is not only bad for your overall health, it is also a thicker. If you suffer from stress, your body produces cortisol and this hormone is responsible for fat storage. The body stores fat precisely, where it doesn’t do you any good, namely as belly fat around the organs. This is the dangerous fat that negatively influences the functioning of your organs.

To be able to lose weight properly, it is important to tackle stress. Now that is easier said than done, but try to reduce the tensions in your life. Not only for your mental peace, but also to be able to lose weight. There are plenty of ways: mindfulness, meditation, yoga and long walks in the forest.

Diets that help you lose weight without exercising

To lose weight, watching healthy food is an advantage. You can achieve a lot already by paying attention to your portion size and choosing pure and nutritious products. If you want to give your weight loss an extra boost, you can also start a diet. We recommend a diet in which you keep eating healthily and do not have to lead to hunger. If you choose such a diet, you will be able to keep up well, giving you a greater chance of success.

The low-carbohydrate diet

You could read about carbohydrate eating earlier in this article. By removing carbohydrates from your diet, you ensure a stable blood sugar level. This way of eating has two major advantages:

  1. You can lose weight while you will not be hungry (by eating fats and proteins and meals of normal proportions).
  2. You eat healthy and can also continue to eat this way after losing weight.

Where many diets strongly limit your calorie intake, you can continue to eat well during the low-carbohydrate diet, so that you continue to receive all healthy nutrients (such as vitamins, minerals and fiber). So this is a really healthy way to lose weight.

The Mediterranean diet

If you eat according to the Mediterranean diet, then you eat like they did in the 1960s, in the Mediterranean region. A diet consisting of tasty and pure foods, such as fresh vegetables and fruit, fish and meat. Little sugar is used, but tasty herbs, olive oil and whole grains. It is a healthy way of eating that has been proven effective in diabetes (it helps to keep your blood sugar levels balanced). As a result, it can also help you lose weight, because you will have less appetite.

Paleo diet

The paleo diet goes back to the way our distant ancestors did: eat as much unprocessed food as possible, fresh vegetables, meat, poultry and fish, no dairy, no grains and no sugar. In fact, this diet is also low in carbohydrates, but even more drastic. You eat more proteins and fats to provide your body with energy. This diet is also very suitable to use for weight loss. It is a healthy way of eating, and according to the underlying theory that fits our body.

Not exercising, but moving

For people who cannot or do not want to exercise, enough exercise can be difficult. It just has many benefits for your body to keep moving. Therefore, here are a few tips to help you move more easily:

  1. Walk a little more and longer: Are you going to work by car? Walk around the parking lot before you enter your office. If you have to go up a flight of stairs, walk up and down once more. Walk when you can: for example, a round around the block where you live, just up and down the street. Every step you take is one more.
  2. Even if you have an injury or painful joints, moving is possible. You can also keep your body in action while sitting in your chair. Look on the internet for exercises for a chair. Move the parts of your body that are not painful. Ask a physiotherapist for advice. 
  3. There are sports that are not stressful: Yoga is a calm way of moving, which makes muscles and tendons flexible and strong. It can also be well adapted to injuries, with aids or an alternative version of certain exercises. There are also fitness machines on which you can move quietly and safely, such as an exercise bike or a cross trainer. On these devices you can very easily do a quiet workout that will relieve your joints. 

Leave a Reply

Your email address will not be published. Required fields are marked *