Losing weight without exercise and without much effort – is that possible? Yes! If you don’t want to or can’t do sports, you should follow these 7 tips in everyday life. This is how you lose weight without exercising!
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Lose weight without exercise: 7 tips for everyday life
Losing as much weight as possible without sport and with as little effort as possible – the dream of every person. But people who are unable to exercise enough due to injuries, illnesses or disabilities can also benefit from the following advice. These tips are very easy to integrate into your everyday life and do not require much from you. Try it!
1. Keep a food diary
Why keep a food diary when you know what you ate during the day? These are the reasons why you should log every meal you eat: Studies have shown that simply examining and questioning your own actions when writing them down leads to more weight loss. If you think before every meal and every snack, no matter how small, that you have to write what you have eaten in your log afterwards, think twice about it and leave out unnecessary and unhealthy snacks more often!
In addition, with a food diary you can more easily identify which foods make up the majority of your calories and eliminate typical fattening foods from your diet.
Tip: Print out ourTolfioow nutrition diary directly and get started!
2. Three large meals a day
Eating two or three large, filling meals a day has several benefits: With every calorie intake , our blood sugar also rises . This leads to the release of insulin , which as a growth hormone stimulates fat storage . So if you want to lose fat, it’s better to eat three large meals instead of five or more small meals.
It also gives us satisfaction when we feel we’ve eaten our fill, which reduces our cravings and cravings for snacks. Every snack in between leads to the release of insulin again and interrupts fat burning.
3. Eat without distractions
Yes, who doesn’t enjoy watching their favorite series over dinner or reading news from around the world over breakfast ? We want to use our time as efficiently as possible or feel like something is missing if we just sit and eat. Unfortunately, those who are distracted eat significantly more and are less aware of their feeling of satiety. Try it out! Leave the TV or the newspaper away and be conscious of your food: Chew slowly, notice different tastes and consistencies and determine when you are satisfied and full. If you can’t do without it, at least leave out the visual stimuli. Radio or podcasts are okay.
4. Increase protein content
Take advantage of dietary heat release – also called postprandial thermogenesis ! This phenomenon occurs when proteins , carbohydrates and fats are digested and reflects the energy that the body expends in the process of digesting them. This energy consumption is particularly high for proteins (= albumen): 20 to 30 percent of the calories from proteins are burned for digestion, absorption and storage! With carbohydrates it is only five to ten percent and with fats only three percent.
So take advantage of this property of proteins and increase the amount of protein in your diet:
- Protein sources for omnivores: Protein packages – The best protein suppliers >>
- Protein Sources for Vegans: The 7 Best Plant-Based Protein Sources >>
5. Vinegar with food
Sprinkle two teaspoons of vinegar over your main meals . It not only adds an acidic component to the taste, but also boosts fat burning in the body. Acetic acid activates the AMP kinase – an enzyme that mobilizes the fat from our fat cells to make it available to the muscles as an energy supplier. In addition, acetic acid flattens the blood sugar curve after a meal, causing less insulin to be released and less fat to be stored. So you kill two birds with one stone. Two teaspoons of vinegar per meal are enough. Balsamic vinegar or apple cider vinegar are particularly suitable for salads.
Important: Never drink pure, as vinegar alone attacks tooth enamel and esophagus!
6. A walk after every meal
What diabetics or women with gestational diabetes use can also help you burn fat. A 20-minute walk after eating lowers your blood sugar levels and reduces the need for your pancreas to release insulin. Less insulin means less fat storage. So you are not only doing something good for your blood sugar level, you are also turning the love handles into loaves.
7. Increase hydration
Water not only fills the stomach and thus suppresses hunger and cravings. It can do a lot more. As early as 2003, scientists in the European Journal of Clinical Nutrition demonstrated that increased fluid intake led to more weight loss . The body reacts to high water consumption in the same way as it does to fasting: lipolysis and fat oxidation, i.e. fat breakdown and fat burning , are stimulated. One more reason to drink a glass of water regularly!
