Burn calories without doing sports? It’s entirely possible !
Playing sports is good for your health … But what to do when you have a horror of any physical exercise? Is it really necessary to play sports ?
Certainly, playing sports helps to burn fat, but it is not essential to lose weight. Lose weight without sport is possible. It’s all about knowing how to do it.
In this article, I explain how to lose weight without sport through 11 surprising tips. Let’s start:
Tip # 1: avoid sodas (sweet and light) and fruit juices
You probably do not think about it when you swallow your can of coca, but in the long run, the daily consumption of sodas (including soft drinks) and fruit juice has disastrous consequences on your health and your weight.
If you want, I’ll start with fruit juice, much worse for health than we often think.
I only recommend fresh juices that preserve the fibers of fruits and vegetables.
The fibers slow down the passage of sugars in the blood and ensure a more stable glucose.
The great danger of sugary drinks such as sodas and fruit juices is that they are rich in added sugars and very caloric. Their consumption therefore increases the risk of obesity.
A half-liter bottle of Coca Cola, one of the world’s most popular soda brands, contains no less than 53g of sugar – enough to ingest a heap of useless sugars in no time.
The American Heart Association (AHA) and the World Health Organization (WHO) recommend that you do not absorb more than 10% of your daily calorie intake in the form of sugar .
A 2016 study concludes that the health of hundreds of thousands of people could be improved if beverage manufacturers reduce by 40% the amount of sugar added in popular sweet drinks ( source ).
Over a 20-year period, a 40% reduction in added sugar in sodas could prevent 1 million new cases of overweight and 300,000 of type 2 diabetes .
A Harvard University study shows that sugary drinks increase the risk of coronary heart disease (or coronary artery disease) significantly. The researchers found that participants who consumed the most sodas were 20% more likely to have heart attacks ( source ).
You could think of solving the problem by switching to light and zero sodas. After all, they do not contain sugars and are without calories! Bad idea.
It turns out that people who daily drink sugar-free beverages, such as Coke Light or Coke Zero, are at increased risk for stroke and heart attack.
One study found that these people have a 43% higher risk of heart disease than people who do not drink sodas ( source ). Another study concluded that drinking a light soda drink a day increases the risk of type 2 diabetes by 67% ( source ).
Better to drink water, coffee or green tea if you care about your health. Your health will improve dramatically if you replace sugary drinks with these healthy drinks.
One of the easiest ways to lose weight fast is to remove sodas (including sodas light) and fruit juices from your diet ( source , source ).
Eliminate sodas from your life and you’ll lose weight without sport.
Do you commit these avoidable mistakes that slow down weight loss?
Tip # 2: Reduce your carbohydrate intake (refined)
Some people are more sensitive to carbohydrates than others.
Reducing your carbohydrate intake for a week or two can work wonders on the scale.
Products rich in carbohydrates such as bread, pasta, rice, fruits, vegetables and milk cause water retention.
Carbohydrates are stored as a source of energy in the muscles and the liver in the form of glycogen. Each gram of glycogen retaining 3 g of water, follow a low carbohydrate diet will allow you to lose a few pounds of liquid very quickly.
This is often seen the first week of a diet that drastically limits carbohydrate intake. It is not yet a question of fat loss, but of a loss of water stored in the muscles and the liver.
To make sure you have a low carbohydrate diet, it’s important to stick to a daily food menu. To lose weight without sport, it is important not to exceed 50 g of carbohydrates per day.
Tip # 3: Skip a meal regularly (preferably breakfast)
Tip # 3 is only effective if you do it right.
Indeed, I do not recommend skipping meals every day over an extended period.
This would lead to too much calorie deficit, like draconian diets.
What I recommend is to skip breakfast 2-3 times a week for a short period of time (for example, 4 weeks). You eat then only after 12:00.
In theory, it must be able to lose at least 1 kg without doing sports in just two weeks. This is a form of fasting, which I discuss in more detail later in this article.
By the way, you do not have to worry that your body goes into starvation mode if you skip a meal from time to time. Metabolism only slows when you eat nothing for more than 72 hours (3 days) ( source ).
When you start eating normally after such a fasting period, calories are stored more quickly as fat. You’ll understand: it’s not a good idea.
Tip 4: Drink more water, tea and coffee
A good water balance is very important for health.
Drinking enough water helps keep the skin and digestive tract healthy ( source ).
Drinking more water also helps to lose weight. Water fills the stomach and reduces appetite. This is why it is advisable to drink two glasses of water before each meal. This will lead you to eat less ( source ).
A small study shows that people who drink two glasses of water before meals consume nearly 600 fewer calories on the day than those who do not drink water before meals ( source ).
Researchers believe that drinking about 500 ml of water is enough to stretch the stomach so that a satiety signal is sent to the brain ( source ).
However, the water is evacuated quite quickly from the stomach when you have an empty stomach. For this tip to be effective, it is better to drink as much water as possible before or during meals.
In addition, not drinking enough can lead to hunger faster. Sometimes thirst is confused with hunger.
If you are often hungry, it may be helpful to drink two glasses of water to see if it is not just thirsty. Eating a lot of water-rich foods such as fruits and vegetables will also help you maintain a good water balance.
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Coffee and tea
Coffee and tea provide many benefits, including helping to regulate appetite.
Research shows that coffee increases the release of peptide YY (PYY-36). Produced in the intestine in response to food consumption, this hormone gives a feeling of satiety ( source ).
Curiously, decaffeinated coffee seems more effective in reducing appetite, lasting up to three hours after meals ( source ). Decaffeinated coffee is coffee that has been removed from 97% of caffeine.
The consumption of green tea and black can also be an effective help to lose weight without sport.
A 2008 study concluded that drinking green tea can help people who are overweight (obesity). About 60 obese people were on a standard diet for 12 weeks, during which they had to drink green tea or placebo regularly. In the end, the group that drank green tea lost 7.3 kg more than the placebo group ( source ).
Green tea contains a lot of catechins , a natural antioxidant that is thought to increase metabolism and stimulate the fat burning process ( source ).
Tea also helps the body’s cells to protect themselves from damage and reduces the risk of cardiovascular disease ( source , source ). That’s enough reason to have a good cup of tea every day.
Tip 5: Practice the intermittent youth once a week
Intermittent fasting, or fasting , is a dietary pattern consisting of periods of fasting and feeding windows.
There are several methods of fasting that divide the day or the week into fasting and feeding periods,
When you think about it, intermittent fasting is not very strange. Everyone fasting naturally, especially during sleep. The human body is prepared not to eat for long periods.
Intermittent fasting is to extend these periods of fasting slightly. For example, you can skip breakfast and eat your first meal only in the afternoon.
Several studies have shown that intermittent fasting helps to lose weight and improves metabolic health. Intermittent fasting can lead to an increase in metabolism of up to 14% ( source , source ). In addition, insulin levels drop drastically during fasting. Insulin levels that are too high make weight loss almost impossible ( source ).
A study has shown that fasting increases the lifespan of rats. The mean lifespan of fasted rats was 83% higher than in the control group.
Researchers believe that this also applies to humans. The foods we eat every day alter DNA and contribute to aging. Smoking, alcohol consumption and unhealthy diets only add to the problem. By fasting occasionally, you limit the alteration of DNA in your body.
In addition, fasting causes a dramatic increase in human growth hormone levels, up to 1300% in women and 2000% in men ( source ).
Human growth hormone is particularly involved in the development of muscle mass and promotes the burning of fat. Intermittent fasting is therefore an effective way to reduce your caloric intake and burn fat ( source , source ).
If you want to lose weight without sport, periodic fasting is one of the best ways to achieve this.
Read this article to learn how to do intermittent fasting.
Tip # 6: Stop the alcohol
Lose weight without sport is not all alone: ??there are things to do and others not to do.
Do you usually drink a few glasses of alcohol on weekends? In this case, it may be wise to stop the alcohol for a moment.
The key to weight loss is to spend more calories than you consume.
Drinking less alcohol will help lower your caloric intake. Stopping (temporarily) alcohol also means better sleep, beneficial to your health.
You do not need to stop the alcohol immediately for the rest of your life. Observe what effect a single month without drinking has on your weight. Chances are your scale will tell you a lower number at the end of the month.
Alcohol makes you fat for several reasons:
Beer, wine and sweetened alcoholic beverages are very high in calories.
Alcohol is the most energy-rich food substance after fat. One gram of alcohol brings 7 calories, which is a lot.
Alcohol stimulates appetite for unhealthy foods (think of late-night fat-covered breakers)
Excessive alcohol consumption is related to weight gain ( source ). We also note that regular consumption of beer can lead to weight gain ( source , source ).
If you are overweight and drink excessively (for women, more than 7 drinks a week, and for men, more than 14 drinks), consider stopping alcohol temporarily to see how your body reacts.
Need help getting there? In this case, call your doctor or an adictology center near you.
Tip 7: Use smaller plates
Some simple tips can help you lose weight without ever having to set foot in the gym.
One of these tips is amazingly simple: use smaller plates at home.
Several studies have come to the conclusion that we eat less when using smaller plates ( source ).
The idea seems logical: the smaller the plate, the less food you can put on it. But this trick seems to work only when people are not aware of having a smaller plate.
Is your partner or family member overweight? Replace your old plates with smaller plates without explaining the reason.
In the following video, I give you 7 smart psychological tips to lose weight:
Tip # 8: Turn to high-fiber foods
Different foods can help you lose weight without sports and stay slim. I am talking about foods that have a satiating effect and that reduce appetite. In fact, fat-burning foods do not exist.
High fiber foods
A high fiber intake stretches the stomach and causes the release of satiety hormones ( source ). Eating high fiber foods reduces hunger and helps you eat fewer calories. In addition, it promotes long-term health. Fiber contains virtually no calories.
In the case of refined carbohydrates, the fibers are eliminated, so that the body digests them very quickly. That’s why you catch up hungry very quickly when you eat refined carbohydrates. These do not provide a sensation of satiety ( source ).
In addition, eating refined carbohydrates can cause a roller coaster ride in blood sugar. This leads to an increase in insulin. Insulin stimulates the uptake of glucose by the cells of the body ( source ).
That’s why it’s important to reduce your intake of refined carbohydrates and replace them with healthy unprocessed foods such as vegetables, fruits, legumes and whole grains. These foods contain fibers that slow down the absorption of carbohydrates.
These foods are rich in carbohydrates but also in fiber, and they help regulate hunger ( source ).
What you need to know is that there are different types of fiber, and some fibers are more effective than others in preventing hunger. Different studies have concluded that soluble fiber has greater satiating power than insoluble fiber ( source , source ).
Many foods, such as flaxseed, oatmeal, sweet potatoes, oranges and brussels sprouts are excellent sources of soluble fiber.
Foods rich in fiber are your allies to lose weight without sport.
Tip 9: Make sure you sleep well
To lose weight, getting enough sleep is as important as good nutrition and exercise.
Lack of prolonged sleep is associated with weight gain. People who lack sleep often weigh heavier than people who sleep well ( source ).
Sleep only 6 hours a night for a week is enough to disrupt all kinds of biological processes in the body. Not to mention that it is dangerous because lack of sleep affects the hormones (ghrelin, leptin) that affect the regulation of appetite and weight ( source ).
Chronic sleep deficiency is also associated with cortisol production. Your adrenal glands start to secrete more cortisol.
Ghrelin, known as the hunger hormone, tells your brain that it’s time to eat. When you run out of sleep, your body produces more ghrelin. Leptin, on the other hand, tells your brain that enough fat is stored and that you have eaten enough.
If you do not get enough sleep, your leptin levels will go down and your body will go into energy saving mode. Losing weight is then virtually impossible.
Lack of sleep also changes the way your brain works. The functions of the frontal lobe are deteriorating. The frontal lobe is involved in decision-making and self-control ( source ). This means that you are less able to make healthy choices and resist temptations ( source ).
In addition, it seems that reward centers of the brain are more stimulated by food in case of sleep deficiency ( source ).
In addition, the longer you are awake, the greater your chance of ingesting calories you do not really need. It has been proven that lack of sleep is one of the biggest risk factors for weight gain. It can become a vicious circle. The less you sleep, the more weight you gain and the more weight you gain, the harder it is to sleep.
Sleeping well can help you lose weight without exercise and maintain a healthy weight.
Tip # 10: Eliminate distractions at mealtime
to eat distracted TV
When you get ready, is it to focus on your plate or do you enjoy reading your news feed on Facebook or watching your favorite show?
I’m afraid this is the way many people eat. And how to blame them?
Watch a series on Tv. The plate on the lap has become a way to relax after a hard day’s work. Our society encourages us to eat this way.
We have become a consumer society focused on productivity. The Multitasking has become part of our daily lives.
This is not very good for our health. Getting busy with all kinds of things during meals can save you time, distracted eating can increase your appetite, caloric intake and weight gain ( source ). This is because when you eat distracted you are less aware of what you put in your mouth. In addition, one does not perceive the satiety signals ( source ) as well.
Research has shown that people who eat distracted are more hungry than those who eat without distractions ( source ).
One study looked at 88 women who were asked to eat. One group was distracted by a computer game during the meal, while the other group had to eat in peace.
The distracted women felt less satiety and a greater desire to eat during the day than the group whose meals were spent in peace and quiet ( source ).
It’s important to be aware of what you eat rather than eat thoughtlessly. I encourage you to try eating without distractions. Turn off the TV and move your smartphone away.
Rather than eating without thinking, I want you to eat more slowly and pay attention to the taste of food and the sensations they awaken in your home. It may sound a little silly, but this method works incredibly well to avoid overeating.
To lose weight without sport, learn to eat consciously.
Tip # 11: Prohibit foods to avoid at home
What do children do when they see other children eating sweets? Indeed, most of them start whining to have some, too.
This behavior is not unique to children: adults are also more likely to eat unhealthy foods at a birthday or party.
It suddenly becomes a lot harder to keep your diet healthy.
Everything plays in our thoughts. When something is in your field of vision, you begin to desire it. The availability of unhealthy food automatically affects your ability to make healthy choices.
When I give this advice, some people complain that family members prevent them from applying it. If your partner or members of your family want to eat unhealthy, they obviously have the right. But ask them to keep these foods out of sight.
Research has shown that people are more inclined to eat unhealthy foods if they are within reach ( source ). So be reasonable and mislead your brain by keeping unhealthy foods out of sight and out of reach.
To be sure of losing weight without sport, do not let bad food come into your home: far from the eyes, away from the heart.
Here is now a free slimming menu that you can use to lose weight without sport, quickly.
Weight loss without sport using a free diet menu
Dinner / supper:
On Monday :
Salad with shrimps and salmon
Chicken with green vegetables
Egg with onions, carrots and peppers
Endive, salmon and broccoli gratin
Tuna salad with peppers and avocado
Your favorite mixed salad
Mushroom, broccoli and cumin omelette
Baked fish, cauliflower and green beans
Salad of salmon with spinach
Egg with salmon, avocado and tomato
Herring salad and avocado
Steak and sweet potatoes
Cheese and peas omelette
Braised leeks and chicken
Lose your unwanted pounds and your abdominal fat quickly using slimming recipes simple to achieve.
Discover how to lose several pounds a week using slimming recipes that are delicious and simple to make.