Do you want to start losing weight , and eliminate the few superficial pounds, but you are not sure where to start, and you don't do sports? However it is entirely possible, here are 9 diet tips and tricks to get back in shape as quickly as possible!
Why try to lose weight without exercise?
According to INSEE, almost ⅔ of the French population do not practice physical activity at least once a week... Let me tell you, you are not the only one to:
- not having time: indeed, it's the day's errands, the office, the children, the house, the friends... you don't have a single minute for yourself.
- or not having the desire to do a sport: volleyball, jogging or even football... It's difficult to find motivation when it's cold outside or when a friend suggests that you go for a drink in city !
You want to take control of your life, lose weight and lose weight without sport. It is time to take care of your body and change some of your eating habits by applying certain tips on a daily basis.
How to lose weight without exercise?
1. Set goals.
Before tackling a new challenge like this, there's nothing like an action plan to stay motivated while dieting. This step is essential to lose weight as quickly as possible. Take the time to ask yourself, write down all your objectives (measurable or not) and what you would like to do to achieve them. example :
Goals :
- The number of kilos you would like to lose or the waist measurement you would like to achieve
- A deadline, a target number of months
- Fitting into your favorite fashionable t-shirt again
- Or simply feeling good in your body
Action plan (some tips are also detailed later in the article) :
- Finish and fill your water bottle twice
- Walk to work 3 times a week
- Eat 5 fruits and vegetables daily
Set a list to follow that seems achievable to you (it should also not be too exhaustive and discourage you!). This sheet will then be your roadmap which will allow you to burn calories and lose weight as quickly as possible.
2. Eat a balanced diet.
An effective diet mainly involves a healthy diet; a dietary rebalancing is most often necessary.
It is therefore necessary to favor a varied diet and find a balance between the macronutrients of the foods consumed. ANSES therefore recommends 50% carbohydrates, 35-40% lipids, and proteins weighed between 0.8 and 1g per kilo of body weight .
Be careful of foods that are too fatty, too sweet and too salty (cookies, pizza, fries, etc.). The macro and micronutrient content of the diet is therefore essential to maintain balanced nutrition and lose weight sustainably.
Beyond this balance, we must also prioritize the elimination of calories: because everything is a question of balance. To promote rapid fat reduction, we must consume fewer calories than we burn during the day (around 10 to 15% fewer calories). Everything will then just be a question of time.
However, you should not fall into a deficiency, this can become dangerous for your health. Losing weight then becomes more difficult, because if caloric intake is excessively low, fat storage is favored.
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3. Don't forget protein.
The amount of protein consumed is also to be prioritized. Consider increasing your intake of animal protein chains (without going into excess) and/or even plant protein chains, to reach a quantity of 50 to 60g per day (0.8 to 1g of protein per body weight).
We also advise you to favor plant sources in order to limit cardiovascular diseases and environmental impact. However, you must learn to vary the sources in order to have a complete amino acid intake (peas, lentils, soya).
A slightly high-protein slimming meal will allow you to expend energy more easily. For example, the catabolism (combustion) of 1g of fat thus consumes less energy than the consumption of 1g of protein. The digestion of these macronutrients is a particularly energy-intensive mechanism.
4. Take care of your digestive system.
Consumption of fiber helps regulate hunger, and allows for optimized intestinal well-being. The equivalent of 25g of fiber per day helps eliminate waste that the body does not need, but also helps reduce the absorption of harmful substances.
Their benefits are multiple, but they are also very low in calories, and regulate intestinal transit by increasing the volume of the food bolus. They therefore help slow down the assimilation of carbohydrates and bad fats. Fiber thus provides a significant feeling of satiety as part of a diet, or weight loss without exercising.
They are also very beneficial for maintaining your intestinal flora. Combined with probiotics (beneficial bacteria from yogurt, supplements, etc.): your digestive system and your health will only be able to thank you!
5. Stock up on vitamins with seasonal fruits and vegetables.
Little-processed plant-based foods also contain a lot of fiber. It is advisable to eat at least 5 fruits and vegetables per day to stay in shape. And for that, there’s nothing better than using seasonal fruits and vegetables during meals!
These are foods rich in fiber, vitamins and minerals, and antioxidants: perfect for having the desired appetite suppressant effect while taking care of your health. There are thousands of recipes on the internet so there are no more excuses to feel better in your body!
6. Limit snacking.
It is also important not to get frustrated: keeping a little moment of pleasure is essential to avoid breaking down after a few days. Discover healthy and delicious snacks on our site. We follow you in all your objectives.
7. Eat - MOVE: like in pubs.
Even if sport is not part of your daily life, it is important to maximize your travel and physical activity. You can go to work by bike, climb the stairs to your apartment on foot: it's no small effort. Physical activity matters a lot too.
It is therefore recommended to take at least 6000 steps per day and at least 30 minutes of exercise.
These trips will allow you to accelerate your calorie deficit, and thus lose weight more quickly during your diet, without doing sports.
8. Drink 2L of water.
It is also possible to drink two liters of water per day. This quantity of water does not cause weight loss but it acts indirectly on weight loss.
When we drink, water drains the body and eliminates toxins more quickly to limit water retention.
Water can also have a very interesting slimming effect. With a glass of water, the mechano-receptors contained in the stomach wall send a signal of satiety to the brain. If this feeling is not lasting, it at least allows you to effectively fight against cravings and eat less during and outside of main meals. Hydration at all hours of the day will allow you to lose weight without exercising more quickly.
9. Nothing beats a good night's sleep.
A good night's sleep will be your slimming ally to be more in shape but also to lose weight without doing sport! It is therefore advisable to sleep at least 7 hours per night to get through the day (and 8 hours for a restful night) or to take micro-naps .
Indeed, when we sleep, we secrete leptin, a hormone that facilitates the metabolism of ingested foods. When it is released, it induces the feeling of satiety and thus allows you to store less fat. A shorter night thus reduces glucose metabolism and therefore increases fat storage in the body.
Also, the shorter the sleep, the more the appetite increases. We are more easily attracted to fatty and sugary products. As a result, we tend to gain weight.
There you are, you now have the keys in hand to start losing weight without sport and losing pounds!
But, if you want to accelerate the results, and lose even more weight, you can always start exercising little by little (1 hour per week?). This will give you a beneficial fat burning effect for slimming down.
