We all know that, ultimately, regular exercise is one of the best ways for losing weight and staying in shape. But, for a variety of reasons, exercising every day is often not possible. Injuries, sickness, crazy busy schedules, and sometimes just plainly not having the energy can all get in the way. I have been there many times, and I’m sure you have too.
I found out all about how to lose weight quickly without exercise a few years ago. I needed to shed “just” fifty pounds to get down to my ideal weight. But because of a knee issue I had at the time, there wasn’t much I could do as far as vigorous movement goes. So, the no exercise way was the only path open to me.
I should point out (to not mislead anyone), that I did not lose all my weight with zero exercise. As soon as my knee allowed me to, I did start working physical activity into my weight loss plan. There is just absolutely no way around it. The faster you want to drop weight, the more you have to move. But, the no exercise way did get me a good chunk of the way there (and much, much quicker than I thought it would). And continuing those practices even after I was able to exercise resulted in me reaching my weight goals so much faster.
So, without further ado, here is what I learned and did to lose weight without exercise.
Eat Protein Over Carbohydrates
A simple dietary trick for burning more energy is increasing protein and decreasing carbohydrates in your diet. Digesting protein takes about twenty-five percent more energy than digesting carbohydrates does, so just replacing one type of food with the other increases your energy output significantly.
Protein also contains compounds that make you feel more satisfied with your food, and this also helps decrease how much you eat. There are many tasty, high-protein options which are great substitutes for weight-gaining foods like chips, French fries, soda, candy, pastries, pasta, pizza, and bread.
A few of my personal favorite protein-rich diet foods include hard-boiled eggs, smoked salmon, canned oysters, tuna, sardines, beef jerky, and nuts. Of course, you still have to eat these in moderation if you want to lose weight. But a little goes a long way when you replace carb-heavy foods with these alternatives.
If you are interested in a more structured nutrition plan, I highly recommend the Paleo Diet, which just so happens is all about consuming more protein and fewer carbs. I decided to follow it when starting my weight loss “journey” and still do today. What I like the most about Paleo is how easy it is to implement, and how it never tastes like you’re on a diet. All you need is one good recipe book (this one is my all time favorite).
Also, when you look at eliminating carbohydrates, don’t forget about cutting out soda and alcoholic beverages. The sugars in these drinks are pure carbs and are quite horrible for you. Cut them out completely and replace them with lots of water. Adding a dash of lemon, lime, and a few ice cubes makes the water more refreshing and more hydrating to your body (and tastier, which helps a lot). I did this process gradually, as I suspected going cold turkey on my Coke addiction wouldn’t have worked.
Eat More High Fiber Foods
Along with cutting back on carbohydrates, having more dietary fiber helps you lose weight by increasing the feeling of fullness while and after you eat. In the process, this will also reduce your temptation to snack. High-fiber foods include beans, oats, brown rice, whole wheat products, and flax seed, along with fresh vegetables and fruit.
High fiber foods also keep waste products moving in the body. This by itself can help you lose weight and give you more energy. And in turn, having more energy makes it easier for you to move around and burn calories. Fiber foods also move toxins out of your system, reducing stress and improving overall health in the process.
Other high nutrients and fiber foods you’ll find around my house (in no particular order) are dry figs, prunes, cherries, asparagus, berries, and apples.
Drink More Water
Drinking lots of water keeps your stomach feeling full, keeps your body fully hydrated, and keeps your digestive system functioning optimally. All of this aids weight loss by helping your body efficiently process, utilize, and eliminate the foods you eat.
How much water you should have depends on your size, sex, and the environment you live in, but a safe rule of thumb is no less than two liters per day and preferably three or more. Sadly, soda, alcohol, and caffeinated beverages do not count. Even though they contain water, they have other ingredients that counteract the beneficial effects.
If you have an aversion to drinking water, you can easily spice it up to make it more bearable. Lemon and lime work great, as does fresh ginger, mint leaves, or some dark cherries. A few ice cubes also do wonders on a beautiful hot day.
Get More Micro-Exercise
Non-exercise Activity Thermogenesis (NEAT) is all of the energy we expend every day on everything we do except sleeping, eating, and getting actual exercise. The movement involved in washing the dishes, walking around the house, bringing groceries in from the car, and even fidgeting and playing games, all count as NEAT.
There are lots of opportunities for increasing NEAT activities every day, which will increase how many calories you burn. Even chasing your cat around a bit (if you have one) works. Every calorie counts when you are working on losing weight.
When we do not get enough sleep, our bodies and minds become stressed, which affects how insulin is used by our systems. Insulin is a primary hormone in metabolizing carbohydrates. So, getting proper sleep helps a ton with the regulation of hormones essential to weight gain and loss.
The total hours of sleep are important, but getting stretches of sleep that are long enough is also vital. If you do not sleep for at least five hours straight, that is a no-no. A total of seven to nine hours is needed by most people for optimum health. I find the seven and a half hour mark is my sweet spot.
Use a Dietary Supplement
Last but certainly not least, you can start using a dietary supplement to lose weight quickly without exercise. Garcinia Cambogia was my weapon of choice, as I’m sure you guessed based on the theme of this website. In addition to its many other benefits, like reducing belly fat, Garcinia extract acts as an appetite suppressant. Not overeating is a great first step towards losing weight. The supplement also prevents carbs from being turned into fat, so that you’re not continuing to gain weight while trying to lose it at the same time.
Taking Garcinia was by far the easiest of the no exercise solutions to implement. Even consistently drinking water took some doing. It’s amazing how easy it is to forget to drink, despite having a full glass standing right next to you. Garcinia extract was the first thing I started with and provided a great base to layer everything else on top of. This way, even if I wasn’t doing a perfect job with the other solutions (and I was certainly far from it), I still managed to lose weight without exercise having Garcinia Cambogia to fall back on.