The first thing you might ask “Is it really possible to lose weight without any workout?”. Yes, it is. To understand this you need to know the scientific logic behind weight loss. Your body needs the energy to run some important functions like breathing, digesting food, and proper functioning of your organs. Apart from that, it needs energy to repair tissues, generate new cells, and support internal and external activities.
A lot of energy spend to run your body properly. To do that it needs fuel that is food. So your takes only the amount of energy which is needed. Rest is stored in the form of fat tissues.
Hence when you eat more you become obese and lethargic. When you eat less you lose weight and may feel weak. But when you eat an adequate amount of food the body weight remains the same and you feel energetic too.
So to lose weight you have to have a calorie deficit. Let’s see what is calorie deficit.
It’s a situation where you consume or burn more calories than your body needs.
For example, your body needs 2000 calories per day. You have a calorie deficit by
- Eating 1800 calories per day. Now there is a deficit of 200 calories per day.
- Eating 2000 calories per day and burning 200 calories by workout.
Your body will utilize the stored fat for these 200 calories. This is the mechanism behind weight loss. Now you know that you can loose weight without doing exercise let see the how.
How to lose weight without any exercise?
There are some lifestyle changes you can make to support weight loss even without intense workouts. Here are a few tips:
Calorie deficit: Create a calorie deficit by consuming fewer calories than you burn. Focus on consuming nutrient-dense, low-calorie foods such as fruits, vegetables, lean proteins, and whole grains. Reduce your portion sizes and avoid high-calorie, processed foods.
Balanced diet: Follow a balanced diet that includes a variety of food groups. Aim for a good balance of carbohydrates, proteins, and healthy fats. Incorporate fibre-rich foods to keep you feeling fuller for longer and help control cravings.
Portion control: Be mindful of portion sizes and avoid eating large portions. Use smaller plates and bowls to help control portion sizes visually. Eating slowly and savouring each bite can also help you feel satisfied with smaller portions.
Drink plenty of water: Stay hydrated by drinking an adequate amount of water throughout the day. Sometimes thirst can be mistaken for hunger, so drinking water may help reduce unnecessary snacking.
Mindful eating: Pay attention to your eating habits and practice mindful eating. Eat slowly, savour your food, and listen to your body’s hunger and fullness cues. Avoid distractions like television or smartphones while eating.
Limit sugary beverages: Sugary drinks such as sodas, sweetened juices, and energy drinks are high in calories and can contribute to weight gain. Opt for water, unsweetened tea, or black coffee instead.
Don’t eat junk: Junk food contain high level of trans fat, sugar and sodium. More sodium levels can cause inflammation in your body. Limit the intake of junk food replace it with fruits, nuts or homemade low calorie snacks.
Get enough sleep: Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt your hormones and increase hunger cravings, leading to overeating.
Manage stress: Find healthy ways to manage stress since it can lead to emotional eating. Engage in activities like meditation, yoga, deep breathing exercises, or hobbies that help you relax.
Be physically active throughout the day: Although you want to avoid intense workouts, try to incorporate more physical activity into your daily routine. Take the stairs instead of the elevator, walk or bike for short distances, do household chores, or engage in recreational activities that involve movement.
Loosing weight without any exercise is possible but you have to make it healthy. Many people often do crash dieting for the sake of good figure. This way is not sustainable and healthy. Later they gain more weight than earlier and feel weaker. The best method would be consulting a dietitian. They will help you achieve your goal in a sustainable and healthy way.
A curious girl filled with emotions & passion, Aparna holds a master’s degree in computer application, but words & stories fascinate her more than codes. She is a keen learner & a great admirer of art & culture. Sketching is her get away from daily hustle & bustle.