Losing weight works without exercise - you just have to follow four rules
Created: 07/09/2022, 07:30
By: Andrea Stettner
While exercise is tremendously helpful when dieting, it's not for everyone.
But if you pay attention to the most important factors, you can also lose weight without going to the gym and the like.
If you want to lose weight, you have to expend more energy than you take in.
All nutrition experts agree on this point.
Sport can be very helpful because, depending on the type of sport and intensity, you burn a lot of calories that you would otherwise have to save.
This also makes it easier to compensate for one or the other calorie sin.
On top of that, it tightens the body and puts you in a good mood.
But there is good news for those who do not exercise: Losing weight also works without exercise!
In the following we will show you how to be successful with such a diet.
Lose weight without exercise?
This works if you pay attention to a healthy diet with lots of vegetables.
© Westend61/Imago
Four rules that are important when losing weight without exercise
If you want to lose weight without exercising, you must first and foremost ensure a healthy diet with low-calorie foods.
This mainly includes vegetables.
Whether it's broccoli, cucumbers, tomatoes or pumpkins: vegetables contain a lot of water and few calories, which is why you can eat them anytime.
At the same time, make sure you get plenty of sleep.
According to an American study, too little sleep increases the insulin level, which can lead to a standstill on the scales or even weight gain.
In addition, poorly rested people tend to eat more because the feeling of satiety and satisfaction with food suffer, according to the results of the study.
If you want to do without sport, you should make sure that you suffer little from stress.
Under stress, cortisol builds up in the body, which hinders the breakdown of fat.
However, a diet doesn't work without exercise: try to fit as much exercise into your everyday life as you can.
According to the Fit for Fun
magazine, even small bits of exercise activate
the cardiovascular system and metabolism and thus lead to a considerable calorie consumption.
Revealed: These are the ten biggest weight loss mistakes
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Tips to lose weight without exercising
As a rule of thumb, if you want to lose 1 kg of fat mass, you have to save or burn around 7,000 calories.
It's harder without exercise, but it's still possible.
The following tips will help you on your way to your desired weight:
Eat foods that are low in calories and high in protein.
Eat lots of vegetables and fruits, lean meats, tofu, eggs, lean dairy (or dairy substitutes), fish, and legumes.
In order to lose weight successfully, a meal should always consist of the following: 50% vegetables or fruit, 25% protein and 25% carbohydrates.
If you stick to this rule and fill your plate accordingly, you will quickly see your first successes on the scales.
Ideally, stick to three main meals.
If necessary, you can grab calorie-friendly snacks such as fruit or vegetable sticks in between.
You don't have to give up sweets completely when you're on a diet.
But it's the crowd that counts!
Plan small amounts of sweets regularly, such as five gummy bears, ten pretzel sticks or a small tablet of dark chocolate.
Drink plenty of water to boost your metabolism: it should be 1.5 to 3 liters a day.
Sleep at least 8 hours a day to stay rested and prevent unwanted eating behaviors.
To integrate more exercise into everyday life, try these rules: take the stairs instead of the lift, bike instead of the car, or bend your knees when brushing your teeth.
Then you can lose weight without exercising.
Do you want to lose weight as quickly as possible?
A nutritionist promises to lose 20 pounds in 6 weeks if you stick to her diet.
Or you rely on 16:8 intermittent fasting.