Diet, Exercise, weight lose

13 Proven Ways to Lose Weight without Diet or Exercise

Being overweight is probably one of the biggest problems of the 21st century. Many people are looking for ways to cut the extra fat off of their bellies and look perfect. They invest thousands on gyms and gym equipment for home use, but sometimes lose their will to even try.

The fact is you do not need to spend so much for weight loss. You gain weight through unhealthy habits and you can lose them with healthier ones. This means reshaping your eating habits and changing your diet in way that will reduce your appetite.

Here are 13 Proven Ways to Lose Weight without Diet or Exercise

Junk Food

1. Remove The Junk Food

Here’s the thing with junk food, if you don’t see it, you will never try it in the first place. Most people want new food products simple because of the way they look. Other people have a habit of eating bagged chips or drink soft drinks because they are easily available. You can improve your condition by removing them from your refrigerator as well as your cupboards. That way you will never have an excuse to try one out.

2. Sleep Well

Sleep has a lot of benefits to it. For starters, it improves your immune system and also boosts your fat burning capabilities. It also enables your body to adapt to a certain appetite. Not sleeping well can disrupt your appetite schedule causing you to eat more irregularly. This always leads to abrupt fat gain.

3. Avoid Sugary Drinks

Soda

Most products nowadays contain large amounts of added sugar and fructose. This can lead to cardiovascular diseases and also obesity. Sweetened drinks can cause disruptions in your stomach’s digestive capabilities. All that carbonated water and sugar can cause a lot of health complications like diabetes along with weight gain.

4. Drink lots of Water

Water is essential for your body to function. Research states that drinking lots of water significantly helps decrease belly fat.  Belly fat is harmful for you and can attract lots of medical problems like Type-1 diabetes, etc. An effective way of losing it is to drink 3.5 litres a day, which can reduce 25% of the belly fat in the long run.

5. Eat More Fibre Rich Foods

High Fiber Foods

Natural fiber helps enhance your metabolism and digestion. Moreover, fiber also helps rid you of constipation and make your bowel movement smooth, getting rid of LDL (bad cholesterol). Moreover, eating fiber rich foods – such as fruits and whatnot will help keep you fuller for longer. Try eating whole grain bread and oatmeal for breakfast and you will feel the difference. The fiber in your gut will keep you satiated throughout the late hours of lunch. So, now you can completely avoid eating junk for lunch.

6. Increase Protein Consumption

Protein is the building block of all the muscles in your body. It is essential as eating a lot of protein also inhibits a feeling of satiety. Your appetite for most foods reduces and your overall weight starts to decrease. Many people take muscle supplements pre and post workouts to enhance the flow of protein in your body. You can do that too. By eating eggs, fish and chicken, you can accelerate the weight loss process.

7. Pay Attention to What You Eat

Most people are so busy with work that they hardly have anytime to focus on what they are eating. You should pay attention to the nutritional benefits printed on the label of everything you eat. That alone can help reduce the amount of unnecessary carbs and sugars you eat throughout your daily life leading to weight loss. Eating smart can make the difference between you ending up fat or building a lean body.

8. Try to Reduce Your Portions

Try not to bite more than you chew – literally. Taking big mouthfuls and not chewing will increase the fat percentage in your body. Moreover, you will have zero nutritional benefits from what you eat. Plus, there is always a choking hazard. Plus, reduce your portions during breakfast, lunch and dinner. That can only happen once we learn how much we need to eat daily.

9. Cook with Healthy Oils

Healthy Cooking Oil

We cook almost everything in oil. Cooking oils do have their benefits, but eating foods dripping with oil too much can also lead to unnecessary weight gain – not to mention high cholesterol. Substituting traditional cooking oil with healthy alternatives such as grape seed or olive oil can not only help accentuate your health, but will never cause any weight gain ever.

10. Drink Green Tea

Green tea is filled with natural antioxidants that keep you healthy not to mention also help reduce the overall fat count in your body. Green tea also contains a chemical referred to as catechins, which also helps with weight loss.

11. Eat Foods on Red Plates

It’s a weird finding, but according to research, eating your food out of red plates can reduce your appetite. The dark tone can have a psychological effect on you. The theory behind the red revolves around how humans associate it with a stop sign or a red light or blood.

12. Chew Slowly and Properly

Many people do not chew their food properly. They eat fast putting your stomach under immense pressure – which causes slow and unhealthy digestion. What’s more is that if you don’t properly munch your food down to bits, you will feel less full meaning you would want to eat more and more.

13. Try Salads

Nutrition

Adding salads to your diet can be a good way forward. In the start the salads might seem a poor alternative to all the junk food you eat, but in due time you will find them as the best decision you have ever made. Mix different vegetables and fruits to experiment with your salads and making them tastier. You can also add boiled or grilled chicken to give it the extra kick it needs.

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Losing Fat: The Definitive Guide to Losing Fat Quickly

Many people want to lose body fat: the rates of obesity in the English-speaking world is approximately 1/3 and another 1/3 are overweight. This means that individuals with a healthy bodyweight are only 1/3 of the population and are in a definite minority. The reduction of body fat is also one of the most common things that individuals want to achieve but diet success rates have been estimated to be around 5-10% in the long-term.

This shows that there is clearly need for a proper education in the way that the body uses and stores food, as well as how to structure a healthy diet that leads to weight loss and improved health. This article will provide the basics for those who are unsure: by the end of this article, you will understand the basics of how diet and nutrition work and which choices will allow you to lose bodyfat and improve your dietary health.

Diet

Nutrition

Diet is 90% of losing weight: whilst training and exercise in general can improve the way that we lose weight, this will not achieve anything if the diet is not already structured to allow us to lose weight. The saying that “abs are made in the kitchen” contains a kernel of truth: we cannot out-train a bad diet and it would be silly to try.

1. Calories

Calories are incredibly misunderstood. Whilst many people believe that food “contains” calories and they are to be avoided, the fact is that calories are simply a measure of energy and avoiding calories means avoiding food. Under-eating is as much of a nutritional problem as over-eating and calories should be understood as the basis for all goal-oriented dieting. The number of calories that the body uses in a day is called the total daily energy expenditure (TDEE) and there are various online calculators that can provide an initial estimate.

When we have figured out the number of calories that we use in a day, it is essential to eat less than this in order to lose fat. This is called a caloric surplus because we are consuming less calories than we are using, forcing the body to cover this short-fall using the energy stored in body fat. The weight loss equation, then, is this simple:

Calories consumed – calories used = weight change

When we eat less than we use, we lose weight and when we eat more than we use, we gain weight (either as muscle or as fat). This is 100% of the equation and there is no conceivable way for a health individual to eat less calories than they use and not lose weight! [1]

2. Macronutrients

Whilst calories will determine whether or not we lose weight, we can improve the quality and speed of this process by manipulating the macronutrients in our diet. The macronutrients are carbohydrates, protein and fat. Protein is unquestionably the most important of these nutrients for those looking to lose body fat: a high protein intake is associated with increased muscle mass, increased fat loss and a preference to burn fat rather than muscle when we are at a caloric surplus [2]. A high protein diet is considered to be anything from .5g per lb of bodyweight or more. The best protein sources are generally fatty fish (such as salmon), chicken, turkey, high-quality beef, high-quality eggs and protein powders, though this style of supplement should be considered only when struggling to consume enough protein in the form of whole foods.

There have been many debates about the effects of carbohydrates vs fats as the best nutrients for weight loss. We think this is silly (and the science agrees): there are almost no significant differences between carbs and fats for weight loss in large populations. The best approach is to improve the quality of both of these: low-quality foods, whether they are carbs (such as sugary drinks) or fats (such as hot dogs), will have a negative effect on the diet and health. Carbohydrates should be starchy and/or fibrous, whereas fats should be polyunsaturated and consumed in reasonable portions at once. The style of training that we perform is the biggest determinant in the balance of carbohydrates to fats: the more endurance training that we perform, the more carbohydrates we should consume [3].

3. Micronutrients and Supplementation

Building muscle vitamin

Micronutrients are the nutrients most commonly associated with health and wellness: vitamins, minerals and phytonutrients. These are best consumed through a wide variety of high-quality animal proteins, vegetables and other plant foods such as legumes and certain fruits. Micronutrients are essential in the maintenance of bodily functions from bone and muscle health to metabolism to immune function.

The main impact that micronutrients have on metabolism is through deficiency; failure to consume a sufficient quantity of certain vitamins and minerals is associated with a metabolic dysfunction. There are very few benefits to “mega-dosing” vitamins and minerals, but without a sufficient quantity, we will have sub-optimal metabolic function. The main vitamins associated with proper metabolic function are: B vitamins (especially B1, 2, 3, 6 and 12), Vitamin C and folate. The key minerals are Calcium, phosphorous, magnesium, iron, manganese and zinc.

Some of these compounds are difficult to achieve through a diet and may require supplementation as well as proper diet. For example, B12 is an incredibly difficult vitamin to find in bioavailable form – especially for those on a plant-based diet. For most individuals, this will require supplementation. The same is true of iron for those who are either plant-based, eat very little red meat or are women who have not begun menopause. These populations will likely need to supplement iron to improve the health of blood and muscular fluids, as well as proper energy balance.

Training

Muscle Building

When we are focusing on losing weight, training plays an important role in determining the speed of the weight loss and what we lose. Training can increase the amount of fat we lose, whilst reducing losses in muscle and other lean tissues. Training through a diet will also improve the hormonal balance and brain chemistry, which might otherwise suffer during a caloric deficit.

1. Resistance Training: Why is it Important for Losing Fat?

Resistance training is a great way to increase the amount of muscle mass that our body carries and increase the resting metabolic rate of the body. Additionally, when we add weight training to the regimen of an individual on a diet, it becomes possible to rapidly decrease body fat and increase muscle mass at the same time. This will mean a decreased body fat, an increase in lean mass and the preferential use of proteins for muscle repair and recovery.

The effects of resistance training are also subacute: whilst cardiovascular exercise requires the use of calories during exercise, the caloric demands of resistance training last up to 48 hours. During this time, the recovery of muscle proteins is the major caloric demand and can have comparable effects to cardiovascular exercise. However, the body’s hormonal response to resistance training is also more conducive to fat loss: when we rest after a training session, the body secretes greater amounts of hormones such as testosterone which are associated with a reduced capacity for holding bodyfat and an increased capacity for building muscle [4].

2. Aerobic Training: Structure and Use

Aerobic Training

Aerobic training covers a wide variety of exercises from jogging to circuits, intervals and CrossFit-style approaches. What these all have in common is a focus on increasing the amount of movement in the shortest possible time in order to task the cardiovascular system and muscular endurance. This includes the classic “cardio” approaches like running, rowing and cycling.

The idea behind performing aerobic training for weight loss is to increase the number of calories used in a day and thereby increase the severity of our caloric surplus. This means that aerobic workouts should focus on burning calories, increasing the duration and speed of movement and increasingly challenging movements. The harder we work, and the longer we work for, the more calories we are likely to burn.

HIIT is the best form of aerobic exercise and stands for high-intensity interval training. This means alternating between high-intensity exercise and low-intensity exercise. For example, jogging for a minute followed by 30s of sprinting. This form of exercise allows us to develop endurance at both low speeds and high speeds whilst burning a maximal amount of calories and increasing important aerobic performance markers such as VO2 max to a greater extent than either high- or low-intensity exercise alone [5]. This should be performed after resistance training but prior to lower-intensity aerobic exercise.

Low-Intensity Steady State (LISS) exercise focuses on a much lower workload extended out over a much greater space of time. This is the kind of exercise that was revered as the best way to lose weight prior to the turn of the 21st century and has only recently taken a backseat to more intense styles of training. This includes the kind of cardio exemplified by spending an hour on a treadmill: long, low intensity work dedicated to breaking a sweat and covering miles and miles on foot or by cycle. This still has its place in a well-conceived training program for fat loss, but this is best used as an accompaniment to HIIT and performed at reasonable intensities. The goal with this form of exercise should be to sustain a given intensity (such as a challenging km/h) for as long as possible, rather than simply enduring for as long as possible.

Losing Fat – Don’t Forget These

Sleep 1. Sleep

Sleep is an essential process for the proper regulation of bodily processes and this includes metabolism and the hormonal processes governing it. The failure to achieve proper sleep quality and quantity has been shown to result in the suppression of testosterone and increases in cortisol secretion, associated with stress and poor mood [6]. Chronic elevation of this hormone can result in the body fat being incredibly stubborn.

Proper sleep has been shown to be around 8-9 hours as an absolute minimum for proper biological functioning. Anything below this will negatively impact all the markers of weight loss, as well as healthy brain function and athletic performance. This should also be high-quality sleep – this is to say that it is sleep in a dark, cool room without being hungry or bloated, neither dehydrated nor full, and without excessive stress and anxiety.

2. Hydration

Water is a necessary substance for the proper regulation of homeostasis in general and the metabolism more specifically. Without a proper intake of fluids, we will experience an excessive secretion of cortisol which inhibits fat loss. Additionally, water is necessary for the hydrolysis of fat tissues, which is often the starting point for burning fat. If we do not have a sufficient water intake or are experiencing dehydration, this process cannot occur efficiently and fat loss will be sub-optimal.

Bottomline

The process of losing fat is actually far simpler than most people think. For the sake of simply losing weight, calories are by far the most important variable. If we are at a calorie deficit – regardless of what foods we are eating – we will lose body fat. The quality, speed and performance changes associated with this weight loss will be determined by macronutrients, micronutrients, sleep quality/quantity and maintaining proper hydration. Losing fat can be broken down into a single sentence: ‘using a variety of high-quality foods, eat less calories than you use – move, drink and sleep a lot’.

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Reference

[1] Kumayika, S.K. (2008): ‘Global calorie counting: a fitting exercise for obese societies’. Annual review of public health, 29, pp.297-302
[2] Phillips, S.M. (2006): ‘Dietary protein for athletes: from requirements to metabolic advantage’. Applied physiology, nutrition and metabolism, 31(6), pp.647-654
[3] Currell and Jeukendrup (2008): ‘Superior endurance performance with ingestion of multiple transportable carbohydrates’. Medicine and science in sport and exercise, 40(2) , pp.275-281
[4] Borst et al (2001): ‘Effects of resistance training on insulin-like growth factor-I and IGF binding proteins’. Medicine and science in sports and exercise, 33(4), pp.648-653
[5] Kilpatrick et al (2014): ‘High intensity interval training: a review of physiological and psychological responses’. ACSM’s health and fitness journal, 8(5), pp.11-16
[6] Leproult and Van Cauter (2011): ‘Effect of 1 week of sleep restriction on testosterone levels in young healthy men’. Journal of the American medical association, 305(21), pp.2173-2174

How to Lose 10 Pounds Easily Within a Short Time

It seems like there is no end to the number of ways that exist to lose weight. However, not all of them stand the test of them- they are fads that do not last. But then again, there are numerous ways that you could utilize to lose 10 pounds easily, or more if you so desire. The secret? To apply the tips consistently, and know that it depends on how diligent you are willing to remain in order to achieve your goals.

Many of these tips are proven, things you can start doing today to see a difference in your body. Ready to take advantage of these tips to finally get rid of the weight once and for all? Great! Then let’s go.

Eat More Protein

Animal Protein Low CarbProtein is one of the foundations of a health weight loss diet, even if many people do not understand why. Protein inherently has a high thermic effect, which results in a large portion of its calories being used to facilitate its metabolism. What this means is that if you consume 100 calories from protein foods over the course of the day, the body registers far less. Overall, you can spend around 30% of calories on just processing, which is favorable in reducing caloric intake. Protein also suppresses your appetite, and is much more filling than carbohydrates. Be sure to add a protein source to each meal, to keep your metabolism running on high, and to feel satisfied upon completion of the meal.

Make It Your Goal To Move More

exercisingThe best way to lose calories? Move more. Sitting all day will burn calories, but just your basal metabolic rate- the amount your body must burn to fulfill its daily processes. Being sedentary all day long will not do you any favors if you are serious about losing weight, so you must find ways to incorporate activity. If you sit at a desk all day long, and work high up on the 10th floor, it makes sense to come off at the 7th and take the stairs for the other three. Similarly, get up and walk around the office if you are confined every hour or so, more often if possible. Instead of taking the bus home to your doorstep, stock off a few corners away and walk. Every little bit of deliberate activity you get, the closer you will come to achieving your weight loss goals.

Stop Drinking Soda

SodaSoda is bad for you, whether it says it is regular or “diet”. The fact is, they all contain ingredients that are bad for us, even if one claims to be sugar free. You are actually still paying for that fact with your health, as many of the sugar substitutes used in these diet drinks wreak havoc on your metabolic processes, promoting diabetes and other endocrine disorders. Your best bet? Water. That does not mean that you have to be content with plain water all day long, as there are things you can do to spruce it up. Try making fruit infused water drinks, or even coffee and tea. Sometimes all you need is a bit of something different to break the fatigue of the same old. Just be sure not to overdo sugar, or you will be in exactly the same place as before.

Make Veggies The Base Of Your Diet

VegetablesThe current food pyramid guidelines are wrong by emphasizing carbohydrates above all other food groups, when vegetables should be made the primary foods in any diet. Vegetables are extremely filling, nutritionally dense, and also low calorie. This means that you can eat a lot without adding lots of calories, making them the perfect filler for your meals.

Drink Lots Of Water

WaterWe previously mentioned that you should eliminate soda and replace with water, but the importance of enough water has not, nor can it be overstated. Your body is over 70% water, since it is essential for almost all the biological processes that occur in our bodies. Ensuring you drink enough water on a daily basis will not only help promote metabolism of fat for energy, but also has an appetite suppressing effect. Drinking a glass or two of water before a meal can cut down the amount of food consumed during the mealtime. Water can also shut down hunger pangs or cravings at times you should not be hungry.

Get A Workout Buddy

Exercise PartnerMany people find solitary exercise a chore, being resentful of it and choosing to not do it very often. However, by training with a companion, things change completely. This could be with your loved one, who can encourage each other, or with a friendly rival to keep both motivated. Though we know you shouldn’t spend time at a gym striking up lengthy conversations, short breaks in-between sets are great for making new friends and helping you feel motivated to keep working out.

Make Weekend Meal Prep A Ritual

The number one saboteur of weight loss is your diet. This becomes painfully obvious when you’re hungry, and just opt for the first thing in sight, not caring about if it is healthy or not. This is the problem meal prep takes care of. What you need to do, if you find yourself not having enough time during weekdays, is to bulk prepare meals on the weekend, so that all you need to do is pop into the microwave for a few minutes during the week at your meal times. Be sure to even prepare some healthy snack options, as meals are good but taking for granted snacks can still cause derailment of your goals.

Stop Eating Out

conversation starters

Eating out is a major source of weight gain, as you are unable to properly gauge or account for all the calories found in the meal. If you are on a calorie budget, eating out often is the best way to spoil it. A single meal at a Chinese restaurant can run into 1500 calories or more, which is sometimes the entire day’s budget for some people. By eating foods you make at home, you will be able to control everything you put into it, as well as save tons of money ion the process. Good food isn’t exactly cheap either, so do yourself a favor and make home cooked meals.

Track Everything

One of the best ways to lose weight is to document every single thing you do. This included logging the foods you eat, exercises you do, as well as the way you feel. It makes no sense punishing yourself to eat something, or do an activity that is obviously not the best fit for your body. Exercise should ideally make you feel good after doing it, not leave you puking your stomach out or feeling dizzy. The same thing goes for food. If you find that your performance is sluggish for a long period of time by restricting carbs, you may need to add on just enough so that you can function, but still be able to lose weight.

Go To Bed Early

Early to bedThe reasons for going to bed early are for two things, both of which can have a profound impact on your weight loss. Sleeping early ensures you get enough rest to repair and recuperate a tired body, plus sleeping early ensures that you do not suffer from the late night munchies and consume junk, especially after you’ve worked hard all day to stay on point. Sleep helps lose weight, don’t burn the midnight oil too late!

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