Although it is possible to lose weight by only changing your diet, and not doing any exercise, you will lose weight faster if your weight-loss plan includes both diet and exercise. The basic strategy to lose weight is to eat fewer calories than you burn during the day.
One pound of fat contains around 3500 calories, so if you reduce your calorie intake by at least 500 to 1000, you will lose about 1 to 2 pounds of weight in a week. Men need between 14 and 18 calories per pound to maintain their weight. Nevertheless, it also depends on how active you are. So a man who weighs 180 pounds and has a sedentary lifestyle, may need about 2520 calories in a day to maintain his weight but if he reduces his caloric intake to about 2020 calories in a day, he may lose about 1 pound of weight in a week.
Women, on the other hand, need between 12 and 16 calories per pound to maintain their weight. So if a sedentary woman weighs 180 pounds, she may need about 2160 calories per day to maintain her weight and about 1660 calories in a day to lose about 1 pound in a week.
Here are a simple few tips on how to lose weight fast without exercise.
How to lose weight fast without exercise in a week
Here we are going to discuss a few ways of how to lose weight fast without exercise in a week. However, you shouldn’t be expecting to lose a lot of pounds in one week, especially when you are trying to lose weight solely through exercise. So it’s better to only aim for losing 1 to 2 pounds per week. If you try to lose more than 1 to 2 pounds, by eating fewer calories than you require, it will slow down your metabolism and hence, make it even more difficult to lose weight. To prevent the slowing down of metabolism, men should eat a minimum of 1800 calories per day, and women should consume at least 1500 calories a day.
1. Diet composition for weight-loss
Eating too much of the wrong types of foods when you are trying to lose weight can make it difficult for you to lose weight because you will end up feeling hungry. Moreover, you will not even be getting all the essential nutrients. Even if you are not trying to lose weight, you need to eat a lot of vegetables, fruits, and lean protein foods and limit the consumption of highly processed foods, fatty foods, and sweets, etc.
The most important nutrient to include in every meal and snack is protein. Protein helps you limit your muscle loss and increases satiety. You should eat between 25 and 30 grams of protein in each meal. This can easily be achieved by having a 3-ounce serving of salmon and a glass of skim milk, or by eating a cup of cooked lentils and an ounce of peanuts or a serving of Turkey breast of 3 ounces.
Although protein is an important nutrient, we cannot overlook other nutrients like carbohydrates, fats, vitamins, and minerals. Consuming each of these in each meal is equally as important. An easy way to get a good mix of all essential nutrients is to equally divide your plate between protein choice, whole grains, fruits, and vegetables. Each day, your diet should be composed of 30% protein, 25% fat, and 45% carbohydrates.
2. Beverage choices to lose weight
When it comes to beverages, it is better to choose non-caloric or low-calorie beverage options. The preferred choices of beverages for weight loss include black coffee or tea without any sweeteners, and water, all of these potentially help with weight loss. As per the studies, drinking about 16 ounces of water before each meal as part of your low-calorie diet will help you lose more weight than just consuming a low-calorie diet.
One thing to keep in mind is to avoid sugar-sweetened beverages and don’t add cream, whipped cream, flavor syrups, or sweeteners to your tea or coffee. Making these simple alterations in your diet can result in a big difference. For instance, 12-ounce regular ginger ale has almost 124 calories, but if you choose seltzer water with a 2-ounce splash of 100% orange juice, you will save up to 94 calories.
3. Minimizing water retention
As said earlier, it isn’t healthy to lose a large number of calories in a week, but if you minimize the extra water weight you may be carrying, it will help you look a bit thinner. So all you have to do is limit the amount of sodium intake and get a sufficient amount of potassium to balance out the sodium intake. This will help reduce the water gain and bloating.
Although it sounds contradictory, drinking plenty of water can also have a similar effect. This is because if you are dehydrated, your body will hold onto extra water until you are sufficiently rehydrated again. Moreover, if you want to lose weight, you need to stop your alcohol consumption. Alcohol first acts as a diuretic to dehydrate you and then makes your body retain more water to fix this problem.
The bottom line
The key to how to lose weight fast without exercise in a week is to limit the number of calories you consume in a day. Your diet should consist of all the essential nutrients, however, you must cut down on highly processed foods and fatty foods. Moreover, you should choose non-caloric or low-calorie beverages to avoid the extra caloric intake.
How to lose weight fast without exercise in a month
You can lose about 20 pounds of body fat in a month by either doing exercise, taking a proper diet or following an appropriate supplement/drug regimen. Here, we are going to discuss how to lose weight fast without exercise in a month.
Following the extreme cyclical ketogenic diet can be difficult for some people. So these are some relatively easier tips that you have to follow, which will help you lose your body fat fast without exercise in a month.
1. Avoid ‘white’ carbohydrates
You need to avoid any carbohydrate that is white if you want to lose weight. White carbohydrates are found in bread, rice, cereal, potatoes, pasta, and foods that are fried with breadcrumbs. The only time you can consume the above-mentioned products is within 1.5 hours of finishing a resistance-training exercise that you have done for at least 20 minutes. But if you only want to follow a diet plan, then you must avoid all these meals.
You will be safe if you manage to stop yourself from eating anything white.
2. Persistently eating the same few meals
The key to a successful diet, whether your goal is to gain muscle mass or lose fat, is to eat the same few meals over and over again. All you have to do is construct each meal with one product from each of the following, proteins, legumes, and vegetables.
- Egg whites with one egg yolk to enhance the flavor
- A piece of either chicken breast or thigh
- Grass-fed organic beef
- Black beans
- Pinto beans
- Mixed vegetables
You can eat the above-mentioned food items as much as you like. The only thing you have to keep in mind is to keep it simple. Choose any three or four meals and repeat them over and over again. The plus point we have is that now almost all restaurants offer salad or vegetables instead of french fries or potatoes.
There are a few people out there who quit this low carb diet because they complain of low energy. However, this is because they don’t follow a proper diet plan and consume insufficient calories. For instance, a half-cup of rice contains 300 calories, however, a half cup of spinach only has 15 calories. Vegetables are not rich in calories therefore you must add legumes to achieve the required caloric count.
Some athletes eat 6 to 8 times a day to break up the caloric load and prevent gaining weight. However, it is more preferable to have 4 meals a day. You can divide your meals by having breakfast at 10 AM, lunch at 1 PM, another smaller lunch at 5 PM, and dinner at 10 PM.
3. Don’t drink calories!
Another important point to remember is to not drink calories. You should drink water in massive quantities, and may as well have unsweetened iced tea, tea, diet sodas, and coffee without white cream, or any other no-calorie or low-calorie beverages of your choice but you should avoid drinking milk, soft drinks, or fruit juices. It’s a vital point for how to lose weight fast without exercise in a month.
4. Have a cheat day!
Following the same diet plan for weeks can be exhausting. So the best option is to take a day off every week. You may go ‘wild’ this day and eat whatever you like. Whether you want ice-cream, chocolates, or snacks, it’s completely up to you because it is a cheat day so why not enjoy it to the fullest?
Eat as much as you like and make yourself sick of all your favorite things so you don’t even want to look at them during the rest of the week. Ironically, having a cheat day once a week increases fat loss because it ensures that your metabolic rate, thyroid function, etc, doesn’t downregulate from the prolonged caloric restriction.
The bottom line
Following some simple guidelines can help you lose almost 20 pounds in a month. Remember to avoid white carbohydrates, cut down your calories even on beverages, and most importantly, persistently eat the same few meals over and over again.
How to lose weight fast without exercise or diet
We understand that it is not easy to follow a conventional diet plan or continue doing work out for prolonged periods. So here we are going to discuss a few tips that will help you eat fewer calories. Here are 11 ways on how to lose weight fast without exercise or diet. These tips are effective in reducing your weight as well as preventing weight gain in the future.
1. Eat slowly and chew your food thoroughly
Your brain needs some time to process that you have eaten enough. When you chew your food thoroughly it makes you eat more slowly which in turn decreases your food intake, increases fullness, and helps you eat smaller portions of food.
According to a recent review, people who eat fast are more likely to gain weight than people who eat slowly. Thus people who eat fast are more likely to be obese. If you want to make the habit of eating more slowly, you can start by counting the number of times you chew each bite.
2. Use a small plate if you are eating unhealthy foods
When we look back in time, about a few decades ago, the typical serving plate was smaller in size. Now that the trend has changed, and a bigger plate is used, it may contribute to weight gain because a bigger plate makes your serving look smaller and so you end up adding more food. However, if you use a smaller plate you will eat less because it will make your serving look larger.
This can be used as an advantage. When you are having healthy food, use a bigger plate and when you are consuming less healthy foods, grab a smaller plate.
3. Eat lots of protein
Protein has great effects on your appetite. It affects several hormone-like ghrelin and glp-1 that have a role in hunger and fullness. This in turn increases your satiety, reduces hunger, and hence, helps you eat fewer calories.
According to a study, if you increase your protein intake from 15 to 30%, you will consume 441 fewer calories in a day and will lose about 11 pounds in 12 weeks, without deliberately restricting any food.
So if you are currently eating a grain-based breakfast, consider changing that to a protein-rich breakfast, such as eggs. This will not only increase your protein intake but will also help you eat fewer calories at lunch as compared to the calories you consume after a grain-based breakfast. Proteins can be found in several items including chicken breasts, fish, Greek yogurt, lentils, almonds, etc.
4. Tuck away all unhealthy foods
If you have unhealthy foods right in front of your eyes, it may increase your hunger and cravings, causing you to eat more even though you are not hungry. This is associated with weight gain and obesity. So it is better to store unhealthy foods out of sight for instance, in a closet or cupboard, so that these items have fewer chances to catch your eye when you are hungry. This decreases the likelihood of having unplanned snacks.
On the other hand, keep healthy foods like fruits and vegetables in plain sight. Put them on your countertops and when you are placing them in the fridge, make sure to put them in the center and the front so they are visible.
5. Eat foods that are rich in fiber
Eating foods that are rich in fiber increases satiety and helps you feel fuller for a longer time. Particularly, one type of fiber, viscous fiber helps in weight loss by increasing fullness and reducing your food intake. This fiber forms a gel when it comes in contact with water. The gel helps in increasing nutrient absorption and slows down the emptying of your stomach.
The only source of viscous fiber in plant foods. This includes asparagus, flax seeds, beans, oranges, Brussel’s sprouts, and oat cereals. Glucomannan is a weight loss supplement that is also rich in viscous fiber.
6. Increase your water intake
Drinking water especially before your meal, helps you eat less and therefore, lose weight. If you drink at least half a liter of water about 30 minutes before meals, it will reduce your hunger and therefore lessen your calorie intake.
Replacing drinks that are rich in calories like soda or juices, with water is particularly beneficial for how to lose weight fast without exercise or diet as it may enhance weight loss.
7. Eat smaller portions of food
Serving sizes have increased in these last few decades especially at restaurants. So when a larger portion is served to you, you are encouraged to eat more which results in weight gain and obesity. If you serve yourself just a little less, it will help you eat significantly fewer calories and you might not even notice the difference.
8. Eat without gadgets and electronic distractions
If you pay attention to what you are eating, it may help you consume fewer calories. People who eat while watching television or playing PS5 etc may lose track of how much food they have consumed. This may cause them to overeat.
Moreover, being absent-minded during your meal has a greater influence on your food intake later during the day. If you are distracted during your meal, you may end up eating more calories in the next meals.
Imagine what will happen if you regularly eat this way! All these extra calories will add up and have a massive impact on your weight in the long run.
9. Get adequate sleep and avoid stress
People often overlook sleep and stress when they talk about health. However, both of these have a powerful impact on your weight and appetite. Inadequate sleep and stress affect your hormones. A lack of sleep may imbalance leptin and ghrelin which are appetite-regulating hormones, and being stressed elevates the level of cortisol.
When these hormone levels fluctuate, it increases your hunger and cravings for specifically unhealthy food which may cause you to take more calories. Not only weight gain, but in the long run, chronic sleep deprivation and high levels of stress may make you prone to many diseases including type 2 diabetes and obesity.
10. Cut down sugary drinks
Added sugar can be considered the single worst ingredient in your diet. Also as compared to solid foods, it is easier to consume excess calories from sugary drinks because drinks don’t affect fullness like how solid food does.
If you want to stay healthy and want enormous long-term health benefits, it is better to eliminate sugary drinks. These drinks may include soda, soft drinks, and even fruit juices, as it may have the same amount of sugar. However, you can consume healthy beverages as much as you like which may include water, coffee (without white cream), and green tea.
11. Eat unhealthy foods on red plates
Amazingly, it is said that using red plates help you eat less. This may be because our brain has associated the color red with stop signals and other warning signs and hence it triggers a stop reaction. So when you are having unhealthy snack foods it is better to serve yourself on red plates as it may help you eat fewer unhealthy snack foods.
The bottom line
Many simple lifestyle adaptations can help you lose weight. You don’t necessarily need to stick to a conventional diet or exercise plan. Following these simple techniques may have a huge impact on your weight in the long-run. However, it is better to not try all these how to lose weight fast without exercise or diet techniques at once. Experiment with one technique and move on to the next when it works well and your body adapts to the change.
How to lose weight fast for men without exercise
Men, like everyone else, have their challenges to face when they try to lose weight. One of the challenges is the meal size which is also called the meal-size effect. This effect occurs when people consume more food just because it is served.
We are going to highlight a few points on how to lose weight fast for men without exercise.
1. Adequate protein intake
For men, the best foods to lose weight are the ones that keep their body lean, without losing muscle mass, and also make them feel full and satisfied. Men are said to have more lean muscle tissue so they need to focus on the adequate amino acid intake to preserve lean tissue while also increasing the feeling of fullness.
Complete proteins are the ones that are composed of all essential amino acids. Some of the food items that provide all the essential amino acids are meat, fish, poultry, and dairy products.
2. Choose healthy meals
Healthy meals include items like fruits and vegetables, lean proteins, and healthy fats. If you consume more plants it will help you reduce your weight as they have a higher quantity of fiber and water and a low amount of calories. It is better to shift from higher-fat protein foods to lean types of protein which will keep satiety up but reduce the overall calorie intake.
Some of the best weight loss foods for men include
- Bison and other game meats,
- Cottage cheese,
- Dark green, leafy vegetables,
- Fish, particularly salmon or tuna,
- Low-fat Greek yogurt,
3. Choose nutritious snacks
Just like anyone else, men are also likely to get hungry between means. But having inappropriate snacks can undo the effort you have put into a healthy meal in just a few seconds! So the key is to plan and eat nutritious snacks. Here are some of the best weight loss products men would prefer.
- Chopped veggie sticks
- Hard-boiled eggs
- Low-calorie, protein-packed snack bars
- Peanut butter on whole-grain crackers
- Plain Greek yogurt
- Turkey roll-ups
The most important thing is to avoid sodas and colas and drink water when you are thirsty. This is an important point for how to lose weight fast for men without exercise.
The bottom line
Men are known to have more lean muscle mass so their diet should consist of all the essential amino acids. Moreover, they should follow a healthy diet plan and choose nutritious items to munch on.
In this article, we have discussed how to lose weight fast without exercise in a week or month. We hope you find this helpful and if that is the case, then knuckle down and get rid of the extra fat. The key to losing weight is to remember that the calorie count matters the most. You need to make sure that you are eating the right number of calories so you don’t gain weight but at the same time don’t ever starve yourself. Fuel up your body properly and have a healthy diet to create the calorie deficit you need to slim down.