Do This Instead To Lose Weight Quick Without Exercise
When it comes to exercise, most people think of activities that are boring, very difficult and/or cumbersome. Some of these might include:
- Running on a treadmill, an indoor track or anywhere for that matter
- Swimming endless laps in a pool
- Lifting weights
- Cardio classes
- Bootcamp classes
- Spinning or cardio on a bike
One great way to lose weight quick without exercise is to replace exercise with an activity. Rather than being totally sedentary and sitting on a couch watching television and snacking on junk foods, it is a gazillion times better to keep busy with something you love and enjoy doing. First you will burn more calories, it won’t feel like exercise and you will be much less likely to consume extra calories. For instance, my mother loves to garden. Gardening can actually get pretty intense since you have to dig, pull weeds plant things, etc. While doing this, your heart rate will actually increase and this in turn burns more calories and jump-starts your metabolism. The result is faster weight loss. If you were to ask my mother if she considered gardening exercise, she would say of course not. So instead of a regimented exercise routine, do activities that you love. Some great activities are:
- Dancing
- Gardening
- Playing soccer, basketball, softball, volleyball, or tennis
- Go golfing
- Do chores
- Walk your dog
- Go on a nature hike
- Rollerblading
- Play outside with friends or your kids
- Go Bowling
- Take up Archery
- Go Fishing
- Go rock climbing
- Go Skiing
Figure Out Your Calorie Maintenance Level To Lose Weight Quick Without Exercise
When I talk about your calorie maintenance level it means the base level of calories your body needs each day to survive. This is known as your basal metabolic rate (BMR) or amount of energy you expend at rest plus the energy you use up through daily activities. In simpler terms, think of your weight fluctuating due to:
Calories in versus calories out
In other words, what you eat in a day versus the energy you burn off in a day. If you eat too much:
Calories in > Calories out
Then you are in a caloric surplus and you gain weight by storing the excess calories as fat.
If the amount of food/calories you consume in a day is equal to the calories you burn, then that is your calorie maintenance level:
Calories in = Calories out
If you eat less than you burn off, then
Calories in < Calories out
and you are in a caloric deficit and you lose weight by releasing the stored fat to help supply your body’s energy needs. It actually gets a bit more complicated than that because hormones and your metabolism are also involved. The key is to be in a caloric deficit enough over time so that you eat 3500 calories less than your body needs. It is typical to do this over the span of a week or so. There are two key rules that I suggest for shedding that unwanted weight and fat quickly:
Rule 1: Be in a caloric deficit but keep it to no more than 500 calories-750 calories. This will get you to 3500 calories – 5250 calories in a week or 1 pound to 1.5 pounds of weight loss per week.
Rule 2: Our bodies are smart and very efficient. If you don’t eat enough calories, your body can adapt and will trigger hormones that signal the body that not enough calories are coming in, so store as much fat as possible. So, at least once every week or two, eat more and be above your caloric maintenance by 500 to 1000 calories.
The second rule keeps your metabolism from slowing down which keeps your body burning calories as efficiently as possible. It is also nice in that you can eat more of your favorite foods during these days and still lose weight. Also, rule 2 is the same reason that you see many people on low calorie diets still gaining weight. Their body has essentially shut-off fat burning and becomes a fat sponge due to messed up hormones and a slowed metabolism.
An online calculator for working out your daily caloric intake needs is at:
www.freedieting.com/tools/calorie_calculator.htm
Eat The Right Foods To Lose Weight Quick Without Exercise
If you can manage to eat the right foods, then it essentially takes exercise out of the quick weight-loss equation. You have to consume/eat less calories than you burn each day. If you don’t exercise, then you burn a lot less calories. Now that you know your “calorie maintenance level” from the information above, it is time to put together the foods you should eat to optimize your goal of better health and burning fat. Here are four rules to eat by when it comes to eating for quick weight-loss:
Rule #1: Drink enough water
Water is utilized by every system in our body from heart rate, to hormones, to even the health of our skin and hair. It also aids the body when it comes to shedding weight and fat. Drink at least eight glasses (16 is preferred) each day.
Rule #2: Up the fiber
Fiber is great for give you that full feeling. If you feel full, you will be less likely to consume high calorie junk foods. Fiber also helps carry some calories and fat out of our body. This means it is great for facilitating weight-loss. Oh, it is great at easing constipation, to boot. Try to get at least 25 to 35 grams of fiber in your diet each day.
Rule #3: When in doubt, eat whole foods
Stay away form processed foods as much as possible. Minimize things like cake, cookies, fast foods, etc. If you read the ingredients and don’t know what the ingredient is or can’t say it; stay away! Make things like beans, lentils, peas, seeds, nuts, whole wheat foods, fruits and vegetables as essential parts of your diet. You’ll not only lose weight quickly, you will feel and be healthier.
Rule #4: Have A Free or Cheat Day
This is my favorite rule. It is much easier to adapt to a “clean” eating lifestyle (don’t think of it as a diet but a lifestyle) if you can eat the foods you love and crave from time to time like pizza, cake, cookies or whatever. This rule works on the basis that you follow rules one through three five or six days out of the week. On your “free” day, you eat the foods you really crave. This helps lose weight in two major ways:
1. You keep sane on eating healthy on your regular days because you can look forward to the reward of a “free” or “cheat” day.
2. By eating foods you crave, they are typically higher in calories, fat and sugar. While you might put on a little weight after eating those foods, it will burn right off shortly after because your metabolism will be bumped up a few notches. Your body gets the signal that you are getting enough food and there is no need to store fat.
The thing to remember is that weight-loss is not always linear. It comes off in spurts and by utilizing a cheat day, you will keep your body shedding fat consistently versus hitting a plateau!
So that is how you lose weight quickly without exercise. If you follow the guidelines that were talked about in this article, you WILL lose weight quickly and you’ll shed fat, giving you a leaner, stronger and healthier look.