You can lose weight without exercising.
Follow a few tips to easily integrate your weight loss plan into your everyday life.
There's good news for those who don't like exercise: If you want to lose weight, you don't necessarily have to do sports.
As a rule, it is also sufficient to pay attention to a balanced and healthy diet, as this accounts for the largest share (about 70 percent) of weight loss success.
Clean eating, for example, is a method that can be used to lose weight without exercising.
However, this requires greater discipline.
In order to keep up with this, a few tips can be helpful in everyday life.
Lose weight without exercise: Eight tips that can help you in everyday life
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If you ban a few things from your everyday life, then you can lose weight without exercising.
© imageBROKER/Oleksandr Latkun/IMAGO
You can safely save yourself a trip to the gym while on a diet if you make small changes in your diet and everyday life.
This is how it is usually possible to save or burn a few calories along the way and to achieve your desired weight without exercising.
Keep the following everyday tips in mind:
Drink plenty of water and unsweetened tea and avoid the sweetest drinks instead.
This stimulates your metabolism, which in turn can help you lose weight.
Avoid sweets and snacks.
Leave at least 4-5 hours between meals.
If possible, cook fresh and avoid ready-made products.
This is a better way to keep track of the calories.
Drink alcohol in moderation or avoid it altogether.
Alcohol can slow down fat burning and prevent weight loss.
Intermittent fasting is a good option for many people to lose weight.
In addition, it is relatively easy to integrate this method into everyday life.
Take your time eating.
Don't gorge and instead chew the food sufficiently.
Integrate more exercise into your everyday life - without having to do sports right away: For example, take the stairs more often instead of the elevator or get off one stop earlier and walk the rest of the way.
Housework can also be easily converted into a workout.
Because when vacuuming or cleaning windows, we burn calories at the same time.
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Lose weight with minimal exercise: Do the 12-3-30 workout
Even if you can lose weight without exercising, exercise generally promotes health and well-being.
So if you still want to pull yourself together for a minimum of exercise, then a 12-3-30 workout is recommended.
American Lauren Giraldo used this method to lose weight without having to struggle on the treadmill.
12 refers to the incline, 3 to the speed (3 miles per hour corresponds to 4.83 km/h) and 30 to the duration of the training session, which should therefore be 30 minutes.
This is how you can lose weight without breaking a sweat.
Losing weight doesn't succeed: ten mistakes that you should better avoid
Mistake 1 - not enough sleep: If you want to get slim and lose weight, you should make sure you get enough sleep during a diet or change in diet.
Because for an intact metabolism, the human body needs enough rest to lose weight.
On the other hand, if you don't sleep enough, your body releases the stress hormone cortisol.
The consequences of this can be food cravings, slower muscle growth and slower fat loss.
© Antonio Guillem/IMAGO
Mistake 2 - wrong sport: Exercise and sport are part of a healthy lifestyle and can also help you lose weight.
However, you should make sure that you are doing the right sport.
Studies have shown that it is not endurance sports that burn fat most successfully, but that strength training is a better way to lose weight.
One of the reasons for this is that building muscle mass boosts the metabolism.
However, a combination of strength and endurance sports is ideal.
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Leitner/IMAGO
Mistake 3 - only rely on the scales: If you want to lose weight, you should check your weight again and again.
This is the only way to finally recognize whether you are on the right path and are already getting closer to your goal.
It can spur you on or show you that you may need to improve your diet or exercise more.
However, it is also important not to take every pound too seriously and not to weigh yourself every day.
Because there are days when the scale shows more due to changes in fluid balance or muscle mass, for example.
However, this does not always mean a setback.
In addition to weight, waist circumference, for example, is also a key indicator of weight loss and should therefore also be measured regularly.
Mistake 4 – Not checking nutritional information: Most of the time, we have an idea of how healthy a food is.
However, this does not always correspond to reality.
In order for weight loss to work, you should therefore check the nutritional value table and list of ingredients before buying any products.
This is how you prevent a calorie bomb with hidden calories from ending up in your shopping cart.
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Exhausted woman lying on a treadmill Mistake 5 – inappropriate calorie deficit: If you want to lose weight, you should ensure an appropriate calorie deficit.
You should not take in too many, but also not too few calories.
Because if you have too much of a calorie deficit, your body is missing important nutrients.
This can lead to tiredness and exhaustion, among other things.
The body also produces hardly any energy and eventually falls back on energy reserves such as fat and muscle mass.
In addition, the metabolism is slowed down.
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Pieces of meatMistake 6 – too much fat on a low-carb diet: A low-carbohydrate diet can lead to reduced appetite, which means fewer calories are consumed.
However, it often happens that too much fat is eaten.
However, this can reduce customer success.
In order to keep the balance, you should therefore pay attention to the fat content of the food.
The German Society for Nutrition (DGE) recommends an adult daily about 0.8 grams of protein per kilogram of body weight, with one gram of protein having an energy content of about four kilocalories.
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Salmon in a panMistake 7 – not enough protein: Protein is filling and at the same time stimulates the metabolism.
Therefore, when losing weight, there should be a protein-rich food on the plate at every meal so that the weight reduction works.
Fish, eggs, low-fat quark, oatmeal, almonds and pumpkin seeds, for example, are among the high-protein products.
© Wavebreak Media Ltd/IMAGO
Wholemeal breadMistake 8 – too little fiber: If you want to lose weight, you should consume sufficient amounts of fiber, such as that found in wholemeal bread or legumes.
Because they have many advantages: Due to their fat-splitting enzymes, the body absorbs less fat.
They also allow blood sugar levels to rise slowly.
As a result, you feel full longer and cravings stay away.
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Two glasses with lemonadeMistake 9 – sugary drinks: It is better to stay away from soft drinks such as lemonade, cola & Co. during a diet.
The sugar it contains is an enemy when it comes to losing weight.
It is even better to avoid fruit juices, as they also contain a large amount of natural sugar.
Water and unsweetened tea are recommended in sufficient quantities instead.
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Woman holding hand to headMistake 10 – unrealistic expectations: Those who want to lose weight are often influenced by models on advertising posters or influencers on Instagram.
However, such ideals of beauty cannot be achieved within a few weeks.
Therefore, it is important that you look for realistic and individual goals for losing weight.
Then it will work out in the long term with weight reduction and your own desired weight.
© Wavebreak Media Ltd/IMAGO
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.
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