If you want to get rid of weight but don’t have time for the gym or access to expensive equipment? Do you need to lose weight for a wedding occasion, your class reunion, or a vacation pool party?
There are some practical and effective tips that can help you lose those pounds quickly without breaking a sweat. You will need to actively decrease your caloric intake and modify your diet. It is possible for you to successfully to get rid of fat safely and effectively. Only you will have to do a few changes in your daily lifestyle and diet without exercise.
Read also: 10 Best Exercises for Weight Loss
How to lose weight without diet or exercise?
1. Start By Setting Realistic Goals
Need to lose 30 pounds? Or 50? More? Losing 30 or more pounds is doable, but how about setting a short term goal like 15 pounds in 30 days. Fifteen pounds in 30 days is a realistic, measurable, and achievable goal. Not enough?
Stay away from those thinks who crash diets that put your health at risk and usually fail. Instead, follow these healthy diet and lifestyle changes that will help you successfully reach your new achievable weight loss goals.
2. Drink More Water
An even healthier choice would be to drink ONLY water, some green tea, or the occasional cup of coffee. All of those colas, sodas, bottled (or boxed) juices, and frappuccinos are loaded with syrups and sugar and calories that are making you or keeping you fat, so drink more water instead.
“Start your morning with a cup of hot lemon water to wake up your kidneys and liver and get that fat-flushing and body cleansing in motion.”
You can consume green tea whole day to keep that fat- flushing action primed. The occasional cup of black coffee to speed up your metabolism and burn more calories.
You should carry a bottle of water around with you at all times and drink from it throughout the day. Be sure to drink water before meals and you’ll feel less hungry and take in fewer calories.
3. Skip The Cereal And Eat More Protein For Breakfast
Instead of the frosted flakes, have one or two eggs (search “egg muffins” for recipes) with a few vegetables and a small amount of cheese or a cup of Greek yogurt.
“Eating protein for breakfast can speed up your weight and fat loss.”
It will help you to feel full longer and protein requires your body to burn up to 25 percent more calories to digest. Complete proteins also include the essential amino acids that support your body’s hormone and neurotransmitter function.
Make sure to choose lean proteins if you are a meat-eater, bacon, and pork sausage. These are not healthy choices, try turkey sausage instead, and sorry, no biscuits and gravy.
4. Skip The Breads, Bagels, Pasta And Chips
Speaking of skipping certain foods (like biscuits), avoid these processed white flour calorie bombs that are sabotaging your hard work and efforts to lose weight. Bread, bagels, pasta, crackers, flour tortillas, and chips are unhealthy and crazy fattening, one bagel, for example, contains the same number of calories as five(5) slices of bread.
These are all sources of seriously condensed calories that cause big spikes in your blood sugar and insulin levels. Even if you could replace the processed white flour with healthier whole wheat, the remaining ingredients would be high fructose corn syrup and hydrogenated oils (trans fat). The spikes from these foods are similar to those caused by sugar bombs.
5. Cut Back On The Sugar
You already know that those donuts, candies, and cookies are nothing but empty calories, A LOT of empty calories, but the sugar they contain also manipulates your insulin levels. A constantly high blood glucose (blood sugar) level causes high insulin levels and eventually builds a tolerance to insulin which often leads to Type 2 diabetes.
“limited sugar equals less calories and low fat.”
For your short term weight loss, lower your sugar level. You will lower your insulin level, and lower insulin levels promote fat burning and weight loss.
6. Don’t Skip Meals
While you are skipping foods, don’t skip meals. Your body stores fat for emergencies, this dates back to a time when our ancestors were hunters and gatherers.
We lived in times of feast or famine and during the feast cycles when food was plentiful, our bodies would store fat for those famine cycles when food was scarce, an emergency supply of stored energy for survival.
“Jumping meals or extending meals beyond about four hours triggers your body’s survival instinct to store fat.”
If you try to lose weight by starving yourself, you will have to fight your body to lose fat.
7. Eat More Vegetables
You already know this rule, but it’s important. Vegetables will fill your stomach. It helps you feel full longer. Vegetables take longer for your stomach to digest. Although vegetables contain fewer calories than any other food choices.
If you go the salad route, be very careful with your dressings and skip the croutons and cheese toppings. If you start to try new and healthy vegetables, toss them (fresh or frozen) in your blender with a few ice cubes and a banana and drink them through a straw.
Smoothies are a fast and convenient way to add healthy fruits and vegetables to your diet.
8. Eat More Nuts
Consuming nuts to your diet can produce greater weight loss with added health benefits. An average amount of nuts or nutter butter can provide healthy fats, healthy calories. These are an excellent snack.
Seeds and nuts can lower bad cholesterol, increase the good cholesterol, and decrease your risk for vascular diseases. Consume snack throughout the day, or add them to your salads for some healthy crunch. Use them on average, they are high in calories, but the fiber and healthy fatty acids. They contain will help you feel more full and maintain that sense of fullness longer.
9. Choose Healthy Snacks
As you will be eating smaller meals more often, including one to two low-calorie snacks in your daily diet will help when you’re trying to lose weight.
Snacking is appropriate (and encouraged) when there are more than about four hours between your meals. Remember that jumping meals or going for long periods without consuming.
It makes harder for you to stick to your planned meal or portion sizes. It will also trigger that fat-storing survival mode.
“The right snacks can help your weight loss.”
Try to keep your snacks low-fat and around 100-200 calories. Examples of healthy snacks include a handful of nuts, one cup greek yogurt, a hard boiled egg, apple slices with nut-butter spread, or celery with peanut butter.
10. Use Smaller Plates And Bowls
Now that you are consuming smaller, healthier meals. You can use this simple but effective “portion control” trick.
“Eat from smaller plates and bowls to make smaller servings appear larger.”
You should also endeavor to serve and eat your meals seated at the table. Although you should avoid eating while standing, on-the-go, or in your car.
You will eat fewer calories seated at the table and avoid eating over the sink or within arm’s reach of the refrigerator as it becomes too easy to grab additional food (and calories).
11. Get More Sleep
When you stay up late and become more tired, you are more likely to grab junk for late-night snacking and late-night weight gain.
“Take enough sleep and recovery are also important for weight loss.”
People who sleep less than six or seven hours nightly or sleep poorly generally weigh more than those who get adequate and restful sleep.
If you have to wake up early start going to bed earlier to help increase your total sleep time. Make every effort to ensure sound and undisturbed sleep, remove all of those electronics including your phone or computer from your bedroom and turn off the TV.
12. Weigh Yourself Everyday
It is important to track and monitor your progress as you are losing weight. Stepping on that scale daily basics can help you see the progress. You can make and how effective your diet is progress and whether or not you need to make changes.
Safe and permanent weight loss is about two to three pounds per week. You are more likely to sustain that slow and steady weight loss in the future.
To be most accurate it’s best to weigh yourself at the same time of day and in the same clothing. If your fat-burning levels off before you meet your goals, or you begin to gain weight, re-examine your meal plans and food journals.
13. Write It Down
You should be forced to take a close look at the foods you’re eating every day. You’ll be honest with yourself about what you’ve eaten and how much you’ve intake. If you want to eat healthier and your food journal will help you record your successes and failures.
It can provide a form of accountability. If you stick to your diet (your new healthy eating plan) your journal will also be something to be proud of. Speaking of accountability…
14. Get More Social
Celebrating your healthy food choices and fat burning successes on social media can promote additional weight loss thanks to the support you’ll get from those “friends” and will motivate you to continue to improve your efforts.
You will also feel obligated to stick to your eating plan and weight loss program as you feel accountable to your online community.
15. There’s An App For That
While you’re on your phone taking selfies of you and your food, take advantage of all of those new Diet and Health apps available. You can monitor your daily task, how well you sleep, what you eat, and any other health statistics that you care to track.
These apps are an easy, fun, and often free or low-cost way to record and monitor your weight-loss progress and goals.
16. Choose Healthier Cooking Methods
You have made the conscious effort to eat healthier foods, now do the same with how those foods are prepared. Say bye-bye to making methods that use too much butter, a lot of oil or high-fat sauces or dressings. They cause your gaining weight. You don’t deep fat frying or most frying in general.
Use healthier oils for cooking and when making your dressings. Practice roasting, grilling, steaming and stir-frying and healthy cooking styles that don’t add unnecessary calories to your meals.
17. Reward Yourself For Your Successes
Each time you reach a short term goal, you can renew your determination and commitment to reach that next goal, and ultimately that long-term weight loss goal. There is one rule though, don’t reward your successes with food.
You are not a puppy who deserves treats and food rewards can trigger old habits and like binge eating or emotional eating. How about a trip to the spa or short vacation or sporting event or theater, you get the idea.
18. Avoid Stress
We are bombarded with stress every day, and stress leads to stress eating. That stress releases hormones and neurotransmitters in your brain that result in a craving for sugar, your brain craves sugar as eating sugar releases endorphins that relieve stress and make you “happy”.
Stress causes stress eating and stress eating leads to a lot of sugar and calories. Learn to avoid stress or manage your stress before it leads to weight gain.
19. Gather Support
Find or build a weight-loss support group of family, friends, or coworkers. You can share your successes and failures stories. Although finding the best ways to overcome obstacles that are preventing you from losing weight.
Work together as a group to meet challenges, in person, or online. You can also find support and help through clinicians or professionals experienced and trained in weight loss including physicians and dieticians.
20. Continue To Learn
Spend the necessary time to learn and research everything you can about diet, nutrition, calories, healthy cooking, and weight loss. Take classes, learn to read nutrition labels, read books and cookbooks and practice what you learn as you shop for healthier foods in the market.
You prepare healthier and more nutritious meals in the kitchen. Incorporating these new instruction and the weight loss tips outlined here will result in a slimmer, trimmer, and healthier YOU!