Is it possible to lose weight without diet or exercise?? The answer is simply yes, you can burn fat without diet or exercise, just by changing some wrong habits and following good ones, and this is what we will talk about now.
How to lose weight without diet or exercise
The answer to this question requires first understanding how fats are formed, and secondly how fats are burned in general.
1- How is fat formed?
Fat is formed in the body as a result of the accumulation of calories that enter your body and are not burned, and therefore there is an excess of calories and the body stores them as fat.
Therefore, most methods of burning fat depend on following a diet to lose weight or a training program to lose the rumen, buttocks, and others.
Although diet and exercise are one of the best ways to lose weight, they are not the preferred methods for some people, and everyone has their reasons.
Fortunately, this should not be an obstacle for those who want to lose weight, and there are many alternative methods.
In this article, we will mention a group of the best ways to lose weight without diet or exercises, just by following some simple habits.
2- How to burn fat
Body fat is burned by creating a calorie deficit, forcing your body to use the accumulated fat as an energy source. Read more about the fat burning mechanism
We can achieve this in two stages:
1- Improving nutrition: It is not required to follow a harsh diet to achieve this only by eating some foods that store fat and replacing them with foods that help in slimming.
2- Increase the amount of energy expended: Exercise is one of the best ways to achieve this part, but it is not the only way.
As there are many daily habits that help burn fat quickly without going to the gym.
How does a calorie deficit occur?
Diet and exercise are one of the most popular ways to do this.
1- Diet works to make the calories consumed less than the required and thus the accumulated fat is burned to produce the energy needed to perform daily tasks.
2- While exercise works to burn the accumulated fat because it requires a lot of energy to do it.
There are many ways and habits that can replace harsh dieting and fat burning exercises in the gym.
Some are related to improving nutrition and some to increasing the amount of energy, so I will divide them into two parts based on this.
How to lose weight without diet
How to lose weight without diet
If you - do not want - to follow a diet to lose weight, there is no problem with this.
You can do this by adjusting the amount of food, and replacing some harmful foods with other foods that burn fat.
Here are the best tips that can help you with that.
Calculate the number of calories
To create a calorie deficit, you must know the amount of energy required daily, and on this basis, you should not eat more than you need to avoid the accumulation of fat in the body.
How do you calculate the number of calories required per day??
Use this calorie calculator, which will help you determine the daily requirement based on your weight and the length and type of activities you do. And the closer you are to that amount, the better.
Foods that help lose weight
There are some foods that burn fat and you can rely heavily on them in your diet. Such as:
1- Eggs: Despite the concerns of some about high cholesterol levels, there is a lot of research that proves that eggs have very great benefits in burning fat because they contain large amounts of protein and beneficial fats. But it is preferable that the quantities consumed of it are not very large.
2- Leafy green vegetables: such as spinach, broccoli and cabbage.
It is considered one of the best fat-burning foods because it is low in calories and helps you feel full due to its large fiber content.
It's also incredibly nutritious and very high in several vitamins, antioxidants, and minerals, including calcium, which has been shown to help burn fat in some studies.
3- Proteins: Protein-rich foods increase the feeling of satiety and fight hunger.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average.
Some examples of protein-rich foods include chicken breast, fish, yogurt, cheese, lentils, and almonds.
Harmful foods to avoid
1- French fries chips: Although potatoes have many benefits and are considered one of the best sources of carbohydrates, fried ones are harmful due to their saturation with fats, and it is easy to eat a lot of them, especially chips.
2- Sweetened drinks: Drinks rich in sugars such as soda are considered very harmful, especially when it comes to burning fat.
According to one study, these drinks, although they contain a lot of calories, the body does not deal with them like solid foods. Therefore, it does not stimulate any feeling of satiety and is considered an unjustified increase in calories and thus accumulates as fat.
3- Canned juices: In contrast to the natural homemade juices, what you find in the supermarket of juices have been manufactured after being loaded with a lot of sugar.
Useful eating habits to burn fat
There are some effective tricks and habits in losing body weight. Such as:
1- Chew well and slowly.
A recent review of 23 observational studies reported that people who eat faster are more likely to gain weight than slow eaters.
The reason is because your brain needs some time to process enough calories for you.
2- Use smaller plates.
Large plates make foods appear less, which may raise some need to increase the amount of food.
You can follow this trick to make you feel that the amount of food is sufficient.
3- Drink more water.
Drinking water, especially before eating, helps to fill the stomach, which may stimulate the feeling of satiety, and therefore this may help you to eat larger quantities of food.
4- Avoid distractions while eating.
If you eat while watching TV or watching the phone, you are likely to eat about 10% more than you need to eat (study). So try as much as possible to pay attention to your food.
How to lose weight without exercise
How to lose weight without exercise
The main purpose of the exercises is to induce the body to burn the accumulated fat. Where the body works to break down fat to produce the energy needed to perform the exercise.
But exercise is not the only way so there are many daily activities that can help you with this.
1- Burn fat while relaxing
I remember that I had previously read information that horror movies may stimulate fat burning, and after researching the matter, it became clear that it was true “source”
If you do not like horror movies, then there are a group of motivational movies to burn fat that can help you see this list
Movies are not the only ways to lose weight, as some studies indicate that you can burn about 250 calories while watching TV in general in several ways, such as:
Ironing clothes while watching your favorite show
Walk around watching instead of sitting
Even shaking your legs can stimulate the body to burn fat
2- Burn fat by walking
1- Walking in a way that helps many burn fat, and you can take advantage of this to burn some calories during calls by walking around the house while talking on the phone.
2- If you own a car, do not look for the nearest park to the place you are going. This may help increase the walking time while returning to the car.
3- Try not to buy your things from stores near your house. This also increases the walking period and thus increases the amount of burning.
These are just examples that you can apply to anything that needs walking, and the longer the walking periods, the greater the amount of fat burning.
3- Burn fat at work
If the nature of your work is a desk and you spend a lot of time sitting, then you are more likely to accumulate fat.
According to the American Heart Association, obese people tend to be more sedentary.
Fortunately, you can combat this with a few simple habits. Such as:
Move every 15 to 20 minutes in a short walk to do any task.
Use the stairs instead of the elevator.
You can perform some tasks while standing instead of sitting.
4- Burn fat by playing with children
If you are a father, playing with children for some time may help them a lot to avoid obesity in the future and also help you burn some calories.
You can also use some time to walk your children while they go to school or take them to the bus and other activities related to the walk.
This will be useful at the level of social bonding between parents and children, in addition to the benefits of this matter in burning some daily calories.
5- Various home activities to lose weight
There are some great activities that can help you increase your burn rate.
For example, women burn about 200 calories per day during simple household chores, and these are some similar activities that men can do.
Washing the car burns fat.
Home repainting is an effective way to lose weight.
Sweeping the floor and washing dishes has many benefits in terms of reducing stress and burning calories.
Tidy up your room every day burn a few calories and it will only cost you a few minutes.
5- Burning fat during social events
Instead of spending various social events, weddings, and birthdays sitting around, use it to meet new people and wander around here and there.
This will help you burn some calories and also avoid overeating and drinking soda drinks while you're in your chair.