Losing weight fast without exercise isn’t really possible. However, there are things you can do to lose weight faster than normal if you are not able to exercise much, if at all. Here are some tips on how to lose weight fast without exercise.
Count Calories
Without exercise, dieting is your only option. When you’re trying to lose weight quickly without exercise, a diet with a moderate caloric deficit can help you burn fat at an accelerated rate.
For example, if you were on a 1,500-calorie diet and burned 300 calories every day for two weeks through exercise and dieting, that would result in about six pounds of fat loss—in addition to whatever weight you might lose due to water loss or muscle mass. As you can see from that example, burning 300 calories per day isn’t going to turn your body into a calorie-burning machine overnight. Instead, it gives your body a little extra help when it comes time for those unwanted pounds to go away.
Use An App For Tracking Food
If you don’t have time for exercise, you can use an app or other tool to help you lose weight fast. Fittingly, one of our favourite weight-loss tools is an app called MyFitnessPal. For most people, estimating portions and counting calories doesn’t work because it takes too much time and effort, which is why MyFitnessPal works so well.
The app takes your calorie goal and gives you a number of suggested foods that will help you reach that goal—and it gives you detailed information about each item so that you can make educated decisions on how much to eat. Tracking your food intake becomes as easy as taking a picture!
Burn More Calories Than You Eat
Even if you don’t work out, you can still lose weight fast. If you want to do it without exercise, though, you need to consume fewer calories than your body uses. While that seems like a simple equation, most people don’t know how many calories they eat in a day—and more importantly how many they actually need.
I recommend keeping a food journal (you can use an app like MyFitnessPal) and keeping track of everything that goes into your mouth. Keep track of your workouts too (if any). That will help determine exactly how much energy (calories) you burn in a day.
Don’t Cut Out Carbs (Cut Down Instead)
Carbs are a quick and easy source of energy, but if you’re looking to lose weight fast, it’s best not to cut out carbs altogether. Instead, focus on reducing your intake of refined carbs like soda and white breads. If you must eat pasta or rice (and there are tons of healthy grains that fit into a balanced diet), make sure they’re whole grain instead of white.
Swap out snacks like chips for fresh fruits, veggies or nuts—these can be high in calories too but won’t wreak havoc on your blood sugar levels (and will help fill you up until dinner). To lose weight fast without exercise—and keep it off—ditch processed foods in favor of more natural options.
Have Healthy Fats
One easy way to add some healthy fats into your diet is through avocados. It’s just one food that is high in fat and also low in carbs, so it’s a good option when you need something that will satisfy your cravings. Another healthy fat source is olive oil and canola oil. Make sure that you don’t go overboard with any of these though because they still contain a lot of calories so use them as condiments, not for cooking (that’s what coconut oil is for).
If you’re thinking of trying out one of these diets, or any other extreme diet for that matter, be sure to consult your doctor first. He or she will be able to help you make sure it’s safe for you and will be able to provide guidance on how long it should last and how many calories you should eat every day.
They can also make recommendations about how often you should exercise and if your diet includes certain foods that would require dietary supplements. The most important thing is not how quickly you lose weight but rather whether or not it’s safe for your health overall.
Drink Water
Drinking water is one of best ways to lose weight fast. Water not only cleanses your body and helps with digestion, but it also helps you feel full faster and for longer periods of time, preventing snacking between meals. If you’re drinking at least eight glasses of water a day, which should be a priority in any case, you will lose weight faster and be able to fit into your skinny jeans in no time.
Don’t Go Too Long Without Eating
If you’re trying to lose weight, your first strategy should be not eating too much. It can sound counterintuitive, but skipping meals can actually help speed up your metabolism. One study from The American Journal of Clinical Nutrition found that participants who skipped breakfast lost more weight than those who ate breakfast.
Participants also experienced greater levels of hunger and fullness when they ate six small meals throughout their day. The takeaway: Although skipping a meal is often a negative thing, it isn’t necessarily bad for weight loss. Ultimately, it comes down to if you think you can stick with not eating regularly in order to help jumpstart your weight loss efforts.
Make Sleep A Priority
Sleep deprivation not only increases your risk of obesity but can also impair your health in a number of other ways. People who sleep fewer than six hours per night have higher rates of cardiovascular disease and stroke, as well as a greater likelihood of developing diabetes and cancer.
If you want to lose weight quickly, make sleep a priority; sleeping well is key to healthy weight loss. When it comes time for bed, stay off your phone or laptop and stick with activities that help you relax—try reading or meditating instead. You should also aim for seven to nine hours of sleep each night.
Conclusion
And that’s how to lose weight fast without exercise. While you’ll see faster results with a dedicated exercise routine, these tips can help you drop pounds even when you can’t fit an hour-long workout into your schedule. For all of these tips, remember: a healthy diet and sufficient sleep are important for your health and will also help your weight loss efforts
