Losing weight without exercising isn’t very difficult per se. Losing weight without exercising with results that are sustainable in the long term might be a bit more challenging. Shedding a few kilos over a short period is essentially nothing but creating a negative energy balance with adjustments to your diet or exercise routine. In this article, we want to give you 6 tips on how to lose weight without exercising. Plus, you’ll get a free app as a gift to help you implement these tips easily in practice.
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How can I lose weight quickly without exercising?
Losing weight is like mopping with the tap open. How far the tap is open, how fast you mop, and how big the drain is, determine whether your bathroom floods. And now you’re tired of mopping. Fortunately, the energy consumption of your body works a bit more complex than this analogy. The good news is that the majority of your daily energy is already consumed just to keep all processes in your body running. Think of this as the drain. Your brain, for example, consumes a tremendous amount of energy just to keep that computer running. For the average person, this could mean that about 80% of the energy is consumed by the body at rest. Around 20% is used for physical activities on average. Put simply, these figures mean that an average person can mop twice as hard or turn the tap 25% lower for the same result. So, losing weight without exercising is very possible. In fact, eating less usually leads to weight loss faster than exercising more (at least in the short term).1.Begin at the basics
Let’s stick with the analogy to demonstrate how nonsensical many diets are. You’ve stopped mopping, but the tap is still running. Apparently, this is more than the drain can handle. What’s your next step? Try out all hundred settings of the showerhead? Or is it more logical to figure out how much water the drain can handle so you know exactly how far the tap can be open? Sorry, but the science behind nutritional needs isn’t sexy or trendy. It doesn’t come packaged in a book with pictures of shiny gluten-free and sugar-free cookies. It might feel good to jump on the latest diet trend. However, if you really want results, start with the boring numbers that really matter.2.Know how much you need
The first number you’ll need to know better than your PIN code is your daily energy expenditure. How big is that drain? There have been decades of research on ways to calculate your daily energy needs. Many formulas have been devised based on this research, and for the most part, they all give about the same result. For the record, I’ll use the Harris & Benedict formula. The Harris & Benedict formula is based on the basic metabolic rate. That’s the energy needed to keep your body running if you’d lie on the couch for a day. To this basic rate, the formula adds an activity factor to give you a number in kilocalories (kcal) that you can use as your daily target.3.Establish daily intake
The next thing to do is figure out how much you actually eat. So, when it comes to the tap, how much water is flowing? The easiest way to find out how much you’re eating is to keep track of everything you put in your mouth for a few days. Apps like MyFitnessPal or our own FITsociety app can make this process a lot easier.4.Determine the necessary calorie deficit
Once you know your daily energy needs and your current energy intake, you can easily calculate your energy surplus or deficit. Is your tap more open than your drain can handle? Then it’s time to close the tap a bit. A rule of thumb is that a deficit of 500 kcal per day leads to a weight loss of about half a kilo per week. However, everyone is different, and factors such as hormone balance, sleep, stress, and more can influence this number.5.Know the main players in your diet
Food is the fuel for your body. But not all fuels are the same. There are three main types of fuel:- Carbohydrates
- Fats
- Proteins
Carbohydrates
Carbohydrates are the main source of energy for your body. If you eat more carbohydrates than your body needs, the excess will be stored as fat. But beware: your body can store a limited amount of carbohydrates.Fats
Fats are essential for your body. They provide energy, support cell growth, protect your organs, and keep your body warm. However, not all fats are created equal. Saturated and trans fats can increase your risk of heart disease and stroke, while unsaturated fats can improve your cholesterol levels and reduce your risk of these diseases.Proteins
Proteins are the building blocks of your body. They are used to build and repair tissues, make enzymes and hormones, and support your immune system. Eating enough protein can help you feel full, preserve lean muscle mass during weight loss, and boost your metabolism.6. All movement counts
Although structured exercise isn’t necessary for weight loss, staying active throughout the day can help you burn more calories and improve your overall health. Simple activities like walking, gardening, and taking the stairs can add up and contribute to your calorie deficit.Bonus tip: Download the FITsociety app
To make it easier to track your food intake and monitor your progress, consider downloading the FITsociety app. With features like calorie tracking, meal planning, and workout logging, the app can help you stay on track with your weight loss goals. Remember, losing weight without exercising is possible, but it requires dedication, consistency, and making smart dietary choices. By following these tips and using tools like the FITsociety app, you can achieve your weight loss goals without setting foot in a gym.
