Putting on muscle mass has numerous benefits to boost your metabolism, fix your posture, make you stronger, and so on. So this is not me saying that exercise isn’t helpful.
But, there are countless clients of mine that can’t stand to work out, so they have to rely only on their diet. And there is the great news for you, weight loss can be achieved without you even moving a finger, although, as mentioned before, it is helpful in the weight loss process.
Have you ever come across the 80/20 principle? 80% diet and 20% exercise?
There is a popular phrase in the fitness community, calories in, and calories out. So if you want to keep the pizza and beer in your life, that’s fine, because as long as you obey the rule of calories in, calories out, you will still maintain or lose weight, as desired.
This is the list of scientifically proven ways to melt pounds of fat without working out.
Drink Plenty of Water
If you make this a habit, you are on a good way to burn more fat. As I mentioned before, as long as you eat fewer calories than you burn, you will lose weight, no matter what you eat.
This is where drinking water before your meals helps a lot. Preloading your meals with water will simply make you eat less, therefore, you will unknowingly reduce your calorie intake.
In a study of 100 overweight and obese adults, those who drank two tall glasses of water before their meals noticed a significant increase in weight loss.
Tip: Try to drink more water by adding cucumbers, lemon, and mint in your glass, or drink more herbal tea, because the hydration itself brings a lot more benefits too.
1. Limit Sugar
If you read carefully the paragraph before, you will see that I mentioned you can keep the pizza or beer in moderation in your diet. But I never mentioned refined sugar.
This is seriously the one you really have to quit. We get it in everything nowadays, snack bars, soda drinks, yogurt, and even the cooking sauces, even though numerous studies have shown that the overconsumption of it may lead to obesity and cardiovascular disease, the condition that kills one in four Americans.
Try to substitute the sugars with these foods, and you will effortlessly consume fewer calories:
Whole (not juiced) fruits;
Make healthy desserts with dates;
Raw honey or maple syrup;
2. Count Your Calories
I know that many of you don’t have the time and the energy to do this, but this is the most effective method, that once you learn how to do it, you can’t fail to lose weight.
Most of the time we are not aware that we eat a lot more than we burn, and for a good reason. We simply don’t count the calories. How could we fight what we can not see?
Losing or gaining weight is all about how much energy you burn throughout the day, and how much energy you put in.
This means you can kill yourself working out every day for an hour and a half, doing a beast workout, but at the end of the day, if you somehow eat more than you burn, you will not lose a single pound!
So, for those who are serious about their weight loss goals, I would recommend a calorie tracking app. There are many free ones out there.
3. Keep a Food Journal
Have you noticed how easy it is to tap a debit card and wonder where your money went? The same goes for your dieting. People tend to think they are eating much more healthy than they really do.
As I mentioned before, counting calories does a great job helping you to lose weight, and once you learn how to do it, it’s your best weapon. But many people don’t have the time and energy to measure and count everything they eat so here is a solution to that too.
Keep a food journal. Make it a habit, and write down everything that you eat, snacks, drinks, everything. This will bring so much more awareness about what and how much you eat.
When you are looking at every bank transaction, you are more careful about how you spend your money, right? The same goes for your calories.
4. Know Your Macros
Carbohydrates, fats, and proteins are the three macronutrients that you have to take care of.
Proteins are the building blocks of your muscles and they help you lose weight because of the thermic effect and the satiety level increase. Aim to get a serving of quality source of protein with every meal.
Fats are extremely calorie dense, but not all fats are bad. Aim to consume healthy Omega 3,6 and 9 daily.
Finally, the carbs. Many diets and nutritionists now are restricting them completely, but as you probably know, restrictive diets can be very unsustainable. Consume carbs from quality sources like vegetables and whole grains and limit their consumption in the evenings. You won’t need them anyway because you will be sleeping.
Limit carbohydrates in the evening;
Consume healthy fats daily;
Eat protein with every meal;
5. Eat Fat to Burn Fat
You may ask “Why would I consume fat when I’m actually trying to shed it off of my body?” Well, good fats actually help you lose weight.
The newest research on this topic has shown that fat-free diets aren’t nearly as good as limiting carbohydrates. This doesn’t mean that you can consume the good fats in big quantities and overload yourself with extra calories, but try to eat them on daily basis in small servings.
These fats are monounsaturated and polyunsaturated fats; avocado, coconut oil, olive oil, fatty fish, nuts, seeds, and eggs.
Limit the bad fats like processed meats, cold cuts, ice creams, and dairy.
6. Increase Your Fiber Intake
Just like protein and water, fiber is another nutrient that keeps you full. A study revealed that participants who ate fiber had a suppressed appetite, especially the ones that consumed viscous fiber.
Viscous fiber intake can be increased by consuming more vegetables and plant foods like brussels sprouts, broccoli, oatmeal, asparagus, legumes, and pears.
Consuming fiber daily is one of the best ways to portion control and prevent overeating.
7. Chew your food
Another one that deserves a spot on this list, chew your food more. As mentioned before, many people’s weight gains are because of a lack of awareness.
Many studies have shown that when you chew your food more, you tend to consume less food and, thus, fewer calories. As you eat, your brain gets the message to indicate that you are full. If you don’t chew your food long enough and you swallow it quickly, you don’t give your brain enough time to get that message, and you end up eating more calories than you should.
8. Get Your 7-9 Hours of Sleep
How would you implement all of the steps above if you feel tired, unmotivated, and defocused? Sleep more!
When we don’t get enough sleep, we start a whole chemical cascade in our bodies. The hormones ghrelin, leptin, and cortisol go out of balance and they are the ones that are responsible for stress control, satiety, and increased food cravings.
The Final Word
I know this may sound cliche, but weight loss truly is about the journey, not the destination. Try not to overwhelm yourself with tons of information on the internet, and try to stick with the simple rules in this list. Don’t force yourself into anything, go for the most achievable tip of this list first, and work from there.