The older you get, the busier life becomes and the less time you make to exercise and lose fat. Luckily, you can lose fat without exercise. You can develop healthy lifestyle habits that will help you lose fat without having to lift weights or spend hours on the treadmill. When you want to lose fat, you must be in a calorie deficit, burning more calories than you consume. The fastest way is through a combination of exercise with a balanced diet to ensure that you are burning more calories.
Your metabolic rate is the rate at which your body burns energy (calories) to perform its daily functions like breathing, eating and drinking. You will accommodate your metabolic rate by adjusting your daily routine that keeps your energy requirements satisfied while ensuring that you are in a calorie deficit. Fat loss will not happen overnight. It is all about developing a healthy lifestyle through healthy habits that are sustainable to lose that fat and keep it off. Here are some examples of healthy habits that will help you lose fat without exercise .
1. Add Lean Protein to All Your Meals
Protein is a macronutrient that acts as the building blocks of your muscles. It is a great natural appetite suppressant, helping you feel full faster and for longer when you eat it in your meals, this will also prevent you from overeating. Lean protein tends to be low in calories too because it is low in fat, this will increase your chances of being in a calorie deficit to help you lose fat without exercise. Lean protein will come in the form of lean beef mince, skinless chicken breasts/turkey and white-fleshed fish and more.
2. Drink at Least 2 Litres of Water per Day
Water has minimal to no calories at all, so it won’t negatively affect you calorie intake, therefore this will help you maintain a calorie deficit and lose fat. You will achieve this target by substituting any drinks you consume while eating, with water. Another great way is to carry a two litre bottle with you wherever you go, especially at work. Water also helps with suppressing your appetite, because sometimes you may be thirsty rather than hungry when you feel hungry.
3. Sleep at Least 7 Hours per Day
Sleep is important for fat loss because the longer you’re awake, the more you increase your appetite and tend to eat, which will lead to being in a calorie surplus and gaining fat. When you stay awake late at night, you tend to go for the most unhealthiest snacks and meals that are usually high in calories. Your growth hormones are usually at their peak at night while you’re sleeping. They help break down your fat molecules, so the more you sleep, the greater the chances of losing fat without exercise.
4. Limit Intake of Takeaways, Alcohol and Sweets
All three of these things are highly processed with additives and preservatives that you don’t know of. Takeaways are usually high in calories because of their high fat and carb content which will lead to you being in a calorie surplus and gaining fat. Try eating them only once a week to still enjoy life.
Alcohol consumption increases calorie intake the more you drink it. When you drink too much of it, it will be accompanied by takeaways because of how it makes you feel. The problem is that it will also lead to dehydration, making your body retain as much water as possible. This makes you look fat and the more frequently you do this, the more weight you will gain due to water retention caused by alcohol. Do not drink to get extremely drunk.
Sweets are usually highly processed and high in sugar. Sugar is a type of carbohydrate that is easily broken down by the body. Consuming a lot of sugar without exercise causes your body to store those excess carbohydrates as fat.
5. Eat More Whole Foods, Fruit and Vegetables
Whole foods are foods that contain as much of their original nutrients as possible. They aren’t processed, so they don’t contain many additives that increase their calorie content or reduce their nutrients. They are healthier and usually help you feel full for longer because they’re rich in nutrients. You must prepare your food with as little additives as possible to maintain its wholeness and reduce its calorie count. Additives such as animal fats and oils or salts and sugars must be minimal when buying or preparing your food.
Fruit and vegetables are low in calories so you can eat them in high volumes without negatively affecting your calorie count. They help keep you in a calorie deficit without even trying. It is important to fill majority of your plate with these types of foods to lose fat without exercise.