If you’re wondering how to lose weight fast without exercise, you’ve come to the right place. The science behind these tips is solid, and you can apply them to your lifestyle today. Eating smaller portions is a proven way to lose weight.
Chewing your food thoroughly before swallowing is associated with a decreased calorie intake and increased fullness. Eating slowly is also linked to smaller portions and decreased calories.
Eat more fiber-rich foods
The U.S. Department of Agriculture recommends that we eat about 25 grams of fiber per day. In fact, the average American woman is only getting around 15 grams of fiber per day.
While that might not seem like much, it can help you slim down and improve your health at the same time. You don’t have to be a health nut to increase your fiber intake – fiber-rich foods are often delicious and easy to incorporate into your daily diet.
One of the easiest ways to increase your fiber intake is to add more fruits and vegetables to your diet. These are rich in fiber, which helps your body move through fats more quickly and gives you more energy to do exercises.
To get more fiber, you should aim for 21 to 38 grams a day, according to nutrition experts. Most people don’t even get half that amount, but eating more fiber-rich foods will help you reach your target.
Drink more water
Getting more water in your daily diet is one of the best ways how to lose weight fast without exercising. This simple, calorie-free beverage helps control your appetite and will also help you cut back on sugary drinks.
Moreover, drinking more water helps your body digest food, resulting in less food intake. In a recent study, 50 overweight girls drank two cups of water before each meal and lost an average of seven pounds over eight weeks.
A study conducted in 2014 revealed that drinking 500 milliliters of water before meals could help men to lose weight more effectively than women. It also showed that men who drank 500 milliliters of water before a meal consumed less than those who did not.
A study of 5,000 men and women found that consuming 500 milliliters of water prior to a meal reduced their overall food intake by nearly 50 percent.
Avoid sugary drinks
One way to lose weight fast without exercise is to cut down on your intake of sugary drinks. This is crucial to your weight-loss efforts as sugary drinks increase your blood sugar levels, making losing weight much harder.
Also, juices are high in calories and contain essential nutrients. Drinking one can of juice a day is not recommended, because it will spike your blood sugar and increase your appetite. Drink water instead.
It may sound like a simple change, but sodas contain an alarming amount of calories. Not only do sodas increase your caloric intake, they also cause high blood pressure and triglycerides, which are risk factors for heart disease.
In fact, a 12-ounce can of soda has as many as 155 calories, and a can of Sunkist orange soda has 190. The sugar content is shocking. A single can of soda contains approximately 40 grams of sugar, which is nearly half your recommended daily carbohydrate intake.
Avoid high-rep, low-weight weightlifting
Using high-rep, low-weight weight-lifting to lose fat is not an effective method of losing weight fast. While high-rep workouts can build muscle, they are not effective for weight loss. The same goes for the other exercises. Heavy-weight lifting does not make you work as hard. It will only give you a small muscle-building effect.
High-rep workouts help to burn fat, while low repetitions build muscle and increase strength. Low repetitions increase endurance and build muscle. They both promote fat-burning effects.
High-rep exercises increase muscle tone while low repetitions build muscle. The transition from high-rep to low-rep exercises is not smooth and even. High-rep workouts burn fat faster than low-rep workouts.
Increase calorie burning with cardio
Increasing calorie burning with cardio is essential for weight loss. However, this method doesn’t necessarily burn the most calories. For example, a person with a higher muscle mass burns more calories during an hour of vigorous exercise than a person with low muscle mass.
Likewise, someone with a sedentary lifestyle burns fewer calories during an hour of intense cardio. To maximize calorie burning, combine cardio with weight-bearing exercises.
A lower-intensity workout that burns fatter than high-intensity cardio does not necessarily burn more body fat. This is because body fat oxidation is a numbers game. By increasing calorie burn during your workout, you can maximize the amount of fat you burn.
The secret to burning more fat is to exercise in different heart rate zones. The higher the heart rate, the more calories your body will burn. High-low intervals will increase your fat-burning capacity.
Avoid bread baskets at restaurants
When ordering at a restaurant, avoid the bread basket. It is typically packed with calories, so it’s best to stick to a small portion. If you can’t resist the bread, opt for a salad or soup instead. Also, if you have a craving for fries, choose a salad instead.
Then, you can ask your server to prepare the dish with less cheese or oil. And, if you really want to satisfy your craving for sweets, get oatmeal raisin cookies instead.