In this article I’d be talking about how you could lose weight without exercise and losing weight without exercise is actually totally possible and achievable for anyone. Weight loss is a lot more about nutrition than it is about exercise. There are a couple of downsides to losing weight without exercising, but there are still people out there that just hate exercise so much that I decided to write an article to explain how you could do this without ever even putting your sneakers on.
There are really two approaches that I’ve noticed that work great to help you burn fat fast with diet only. The first approach is limiting your carbohydrate intake and the second approach is: limiting your fat intake. Don’t limit both only limit one or the other, and you should try both approaches to see which one works best for your body because everybody responds a little differently to eliminating different macronutrients.
Lose Weight Without Exercise: Limit Fat Intake
Let’s start first with limiting your fat intake because this has worked again and again for many people.
The key to limiting fat intake is to set limits and not restrictions. You don’t want to completely eliminate fat from your diet because fat is very important for the production and the regulation of our body’s hormones. Many of these hormones are actually very important and necessary for fat loss. I know it may sound confusing that you need to eat fat to lose fat, but that’s just the way our bodies work.
So step one of losing fat by limiting your fat intake is to limit it to under 20 to 30 grams of fat per day. Sources of fat include eggs, avocados, dairy, fat found in meats like fish steak and ground turkey, nuts and butter, and oils. The best way to limit your fats is by not having too much fat from the butter and oils group and try to pick lean cut meats like chicken, breast and low-fat fish.
Remember, it’s going to be pretty easy to exceed 30 grams of fat per day when three whole eggs already give you 15 grams of fat, make sure that you’re tracking your calories when you first start to be sure that you’re not Exceeding your 20 to 30 gram fat allotment for the day once you have limited your fats for the day you want to move on to step 2.
Lose Weight Without Exercise: Limit Carbohydrate Intake
if you’re not exercising at all you definitely don’t want to have an abundance of carbohydrates because carbs are your body’s preferred energy source. You don’t need an abundance of the energy macro if you’re not doing things that require you to use a lot of energy. So after you limit your fat to 20 to 30 grams per day, you can begin cycling your carbohydrates.
There are tons of ways to cycle your carbohydrates, but one example of a way to start a low-fat carbohydrate cycling plan would be to cycle between high low, and no carb days. On the high carb day, you would have a high amount of carbs by eating a few servings of either brown rice, quinoa, buckwheat, oatmeal, yams, sweet potatoes, and grits, and you would eat a couple of servings from any of these carb sources for your first three meals of the day and make sure you combine each of those carb sources with at least 3 ounces of protein.
After your first three meals, try to stick to only protein and veggies for the rest of the day, also, don’t be afraid to Have a lot of carbs on your high carb day. You want for there to be a difference in the amount of carbs you’re having between each of your days. You can’t create that difference with low carb, low carb, low carb, high carb has to be high carb. Many people have over 300 grams of carbs on their high carb day and still lose weight.
You want to have a minimum of a hundred to 150 grams of carbs on your high carb day. On the next day, you’re going to have your low carb day in which you’re going to pick from sources like beans, lentils, chickpeas, or squash. You’re going to include these carb sources with your first three meals and include a lean source of protein with each meal.
The general rule of thumb for your low carb day is to have half the amount of carbs that you had on your high carb day and finally, on your third day you’re going to have no carbs at all. You’re going to limit yourself to only protein and green veggies, which means having chicken breast, low-fat fish, eggs whites, and other lean sources of protein and also include 2 to 3 cups of veggies for the day. Repeat these three days over and over again over the course of 4 to 6 weeks. Doing a plan like this will get you losing weight fast, even without exercising
The second way to do this is to limit your carbohydrates completely rather than your fat. The best way to do this would be in more of a ketogenic approach in which you get your body to begin using fat for energy rather than carbs. Just to make it simple I’m going to sum up the ketogenic approach with five basic bullet points.
- Absolutely no carbs except for carbs that are very high in fiber like spinach which is pretty much all fiber.
- Have excess amounts of fat by adding oils and butter to your meals, eating nuts cheese, and fatty meats like beef and high-fat fish, in general, you just really want to up your fat in your diet.
- Create a macronutrient split that you follow that’s very high in fat, a good split to follow would be 70 % fat and 30 % protein.
- there is absolutely no cheating on a ketogenic plan because as soon as you reintroduce sugar or carbohydrates back into your diet your body will immediately begin using that preferred source and it’ll take you out of ketosis. So it’s going to take you some time to get back into ketosis and get back to losing weight again. So no cheating with sugar or carbohydrates
- Fat is the most calorie dense macronutrient that there is, so all you’ll probably need is 3 fatty meals per day as those meals will easily account for your total lot of daily calories.
Again make sure you’re tracking your calories and your macros when first starting this kind of plan to make sure that you’re not having a crazy amount of calories. It’s really easy to exceed when having a lot of fat. That’s it and I really hope the information in this article will really help you out.