Here are 4 proven methods for you to follow.
The standing wisdom when it comes to dieting is that effective weight loss combines both a reduced amount of calories plus regular exercise.
The exercise works to eliminate excess fat while building muscle.
Even though this is well-established within scientific literature, many people find this difficult to do with all the pressures of modern life. Although you may not be able to exercise, it doesn’t have to mean you can’t start reducing your excess weight.
Schedules may be too full or there may be existing medical conditions that make fitting exercise in regularly a difficult proposition. Increasingly, people are wondering if weight loss without exercise is possible. The surprising answer is that it is.
Try these simple but effective tips to increase the power of your efforts to lose weight when you simply can’t fit in the exercise component.
1. Eliminate Empty Carbohydrates from Your Mealtime and Snacks
Make a list of foods that contain empty carbs and keep it handy while you shop. White bread, rice, and potatoes as well as highly processed breakfast cereals have very little nutritional value.
Learn to read labels – don’t eat any breakfast food that is over 4g sugar per 100 gms. Do this with your yoghurt too.
Don’t buy or eat these foods and you will be able to lose weight even though you don’t exercise.
Substitute whole grains instead. Buy whole wheat bread, high fibre cereal, brown rice, quinoa, chia seeds and sweet potatoes. These foods don’t immediately convert to sugar as soon as you eat them. You’ll feel fuller longer and will be able to drop the pounds.
2. Eat More Protein Include more protein in your daily diet.
Lean meats, beans, fish, milk products, and eggs help to build muscles instead of add fat. Your body will stay leaner when you include more of these foods and you will gain strength.
A high protein diet is key to successful weight loss without exercising. Calorie dense, they keep you energized and moving throughout the day. Simply by burning more energy in a normal day, you will be getting benefits similar to regular exercise.
3. Avoid Sugary, Calorie-Laden Drinks
Soft drinks (sodas) are made with high fructose corn syrup that will pack on the pounds if you indulge on a regular basis. Other drinks, including many fruit juices and alcoholic beverages, have very little nutritional value and simply add calories. If you must indulge, use moderation to keep weight loss efforts moving in a positive direction.
Instead of reaching for sugar laden drinks, try drinking more water instead.
Water naturally cleanses your body of toxins and has absolutely no calories. People, who are dehydrated, frequently reach for high calorie foods or drinks to feel better. By drinking water on a regular basis, you will be more energetic and less likely to crave the sugary stuff.
4. Stop Eating Take-away and Convenience Type Food
Apart from alcohol, this is where the biggest percentage of that spare tyre around your waist can come from so try and avoid it like the plague.
Fast food like Pizzas are a quick fix for a meal for the busy family and kids love them but if you love your kids and care about the future of their health you will use them more as a treat and not as a regular meal.
Like so many convenience foods the most popular takeaways are extremely high in saturated fats, salt, MSG, artificial additives (colourings, sweeteners, preservatives etc) and are low in the healthy vitamins, minerals and fibre so they are really unhealthy meal options.
There are some healthier alternatives – here are some options for you to try.
Pizza: Gourmet pizzas with a thin crust are the go here. Definitely keep away from those thick crust pan fried models. Get the ones with plenty of vegies, rocket and baby spinach, tomato base and a dash of low-fat cheese. Forget about the garlic bread and have a salad instead.
Chicken: These are usually deep fried and you know what that means…..it’s a no go zone especially all that nice crispy skin. Go for something roasted without the skin. And then there is the, “Would you like chips with that?” And of course you will answer in a flash, “No thanks, just corn, peas, roast potato and pumpkin thanks.” Or again, you could just go for the salad but you know what the dressings are like at those places. Oh, and don’t forget to ditch the bread roll.
Hamburgers: Just be careful of “the lot” burger. The name is enough to make your belly fearful of what is about to happen. Why not go for a plain burger on a grain or wholemeal roll with heaps of fresh salad. And make that ‘NO mayo thanks’.
Fish: Who doesn’t like fish and chips on a Friday night? Me for one! Ok, let’s get rid of the obvious first. Grilled instead of deep fried with all that batter and you should replace the chips with a salad but seeing I only do this once a month I’ll have a small serve of chips thanks (and share a potato scallop with my wife).
Kebab: These can be a trap too with lots of fatty meat. Vegetable kebabs with falafels are good. Also add some hummus, tatziki and a pile of nice fresh salad greens.
The other warning about fast food joints is they all seem to have some sort of a meal deal.
These are an even bigger fat trap for young players.
They usually come with some huge sugar laden drink and an equally dreadful dessert. My advice is, forget it and stick to what I have said above.
Of course, the best weight loss plan should always include some moderate exercise. But, the simple changes outlined in this article will improve your chances of dropping a good few kilos when you don’t have the time to get to the gym or go for a run around the block.
Best of all, once you do start dropping some weight, you will feel better and have more energy. Once this starts, you’ll be able to finish your other projects early and might even find the time and motivation to begin a regular exercise program.