5 Simple Steps To Lose Weight Without Exercise
In my article 5 Simple Steps Lose Weight Without Exercise, I talked about how healthy eating and exercise are the magic spell for successful weight loss. In todays post, I’m going to show you how eating healthy foods and drinking plenty of water can help you lose weight without exercise.
You often hear you need to exercise to lose weight. It’s not entirely true. While exercising helps fasten the process and maximizes your weight loss, you don’t necessarily have to workout to lose weight. There are many other ways to lose weight and trim down.
In fact, many women can experience a drastic weight loss just by changing the way they eat. Yes! healthy dieting actually makes up about 80% of weight loss, and you can’t out train (exercise) a bad diet. In other words, no matter how much you workout and train hard, eating pizza everyday of the week will guarantee to ruin your hard work and stop your weight from coming off.
Again, bad eating habits will win the battle, not your workouts. To ensure and fail-proof your weight loss success is to clean up and improve your diet. This should be the first rule on any weight loss book. So if you haven’t already, go ahead and cut out junk foods, sugary empty calorie drinks and processed foods. Instead, start eating whole foods like fresh organic vegetables and fruits, before even attempting any exercise at all. There are also handful of other easy things you can do to lose more weight. Check out these top 5 on our list and be sure to add them to your daily life to see pounds and pounds of weight falling off.
Step 1: Healthy Dieting:
You can lose 10, 20 pounds (and many more if you wish) and slim down just by watching what you eat. Try to eat mainly fruits, veggies, lean proteins and healthy fats.
If you do this for 30 days straight, you can lose 5, 10, 15 pounds easy without ever joining a gym or putting a sports bra on. Slim women know this secret the best.
They know that fruits and vegetables are an important part of a healthy, balanced diet and can fill them up without loading high calories. Most whole fresh fruits and vegetables are low in calories and high in fiber which gives the feeling of satisfaction and fullness and balances the blood sugar.
They are also rich in vitamins, minerals and antioxidants, which support the body’s metabolic needs and boost the energy level. On the other hand, anytime you eat foods that are high in carbohydrate calories, your body naturally breaks them down into blood glucose also known as blood sugar, releasing insulin in the process, according to an Harvard School of Public Health article.
Insulin itself is not your enemy, but a spike in insulin level is something to watch out for and prevent. When your insulin level spikes, that’s when your body packs in any excess blood glucose and converts to body fat for storing.
When you eat certain foods that are predominantly rich in carbohydrates such as pasta, white flour and bread, they get converted in your body to blood glucose very quickly, causing an insulin spike. Another side effect of simple carbs is moodiness and feeling of fatigue and hunger.
The fullness you feel from eating carb rich food simply doesn’t last any more than 30-40 minutes. In less than an hour, you are back in your kitchen craving for more food to eat, making overeating a pattern and causing weight gains and difficulty losing weight. One way to avoid this insulin spike is to limit carbohydrates that are high in sugar and labeled as simple carbs such as cereals, pastry, noodles and breads.
Instead, eat whole vegetables and fruits to help your blood glucose level balanced and kept under control. Your body still converts whole foods into blood glucose but at a much slower pace over a longer period of time, helping you feel full longer and keep your insulin level in check. All in all, whole foods are the way to go to drop pounds.
Step 2: Drink Water:
Drinking water is a sure way to shed off pounds. By replacing high-calorie drinks or alcoholic beverages with plain or sparkling water, you can automatically reduce your daily calorie intake by a significant amount.
You may not realize it, but many everyday beverages contain well over 150 calories per can or bottle.
Here are just few you may recognize or even find in your fridge!
• 20 oz Coca-Cola bottle: 240 calories
• 281 ml Starbucks Frappuccino Mocha Coffee Drink: 180 calories
• 16 oz Snapple Peach Tea: 160 calories
• 16 oz Cocktail Cranberry Juice: 274 calories
• 12 oz beer: 155 calories
• 7 oz red wine: 175 calories
Now how many of these glasses, bottles and cans do you normally drink?
Two, three or even four?
Just by saying NO to bottle beverages and alcohols, you can cut down at least 300-400 calories a day. Drinking water has also been said to speed up metabolism.
Additionally, numerous research studies have found that people who drink more water tend to consume fewer calories overall. According to a SFGATE article, Does Drinking Water Make You Slim Down? by Melodie Anne, drinking a few glasses of water 30 minutes before every meal reduces calorie intake by up to 75 calories. That’s because water makes your stomach fuller and cleaning your plate less tempting. Frankly speaking, drinking water before meals is not an exciting weight loss trick to get yourself into, but if you manage to do twice a day, you are looking at upwards of 150 calories slashed from your calorie daily intake, which results in more than 15.6 pounds of weight loss over a year period. Now, that’s something to get excited for!
In all cases, drinking more water can promote weight loss by lessening daily calorie consumption, increasing fullness and satisfaction and (possibly) speeding up metabolism. The good news is, you don’t have to drink flat or plain water. You can carbonate your water to make it more fun and bubbly! Better yet, adding a slice of lemon, fresh ginger and/or a pinch of cayenne pepper is proven effective to boost digestion, energy and reduce bloating.
Drinking 8 glasses of water is a good start, but according to some new studies, the appropriate amount of water people should drink depends on their body size.
Here is how they said you should calculate your goal water intake. Your current weight x 0.5 = the number of oz of water you should drink on a normal day. On a high activity day (workout day if you are to add workouts to your weight loss) Calculate your daily water intake using the following calculation. Your current weight x 0.75 = the number of oz of water you need to drink on a workout day