Lose weight without diet or exercise in simple and very effective ways

Is it possible to lose weight without diet or exercise?? The answer is simply yes, you can burn fat without diet or exercise, just by changing some wrong habits and following good ones, and this is what we will talk about now.

How to lose weight without diet or exercise

The answer to this question requires first understanding how fats are formed, and secondly how fats are burned in general.

1- How is fat formed?

Body fat is formed as a result of the accumulation of calories that enter your body and are not burned, and therefore there is an excess of calories and the body stores them as fat.

Therefore, most methods of burning fat depend on following a diet to lose weight or a training program to lose the rumen, buttocks, and others.

Although diet and exercise are one of the best ways to lose weight, they are not the preferred methods for some people, and everyone has their reasons.

Fortunately, this should not be an obstacle for those who want to lose weight, and there are many alternative methods.

In this article, we will mention a group of the best ways to lose weight without diet or exercises, just by following some simple habits.

2- How to burn fat

Body fat is burned by creating a calorie deficit, forcing your body to use the accumulated fat as an energy source. Read more about the fat burning mechanism

We can achieve this in two stages:

1- Improving nutrition: It is not required to follow a harsh diet to achieve this only by eating some foods that store fat and replacing them with foods that help in losing weight.

2- Increasing the amount of energy expended: Exercising is one of the best ways to achieve this part, but it is not the only way.

As there are many daily habits that help burn fat quickly without going to the gym.

How does a calorie deficit occur?

Diet and exercise are one of the most popular ways to do this.

1- Diet works to make the calories consumed less than the required and thus the accumulated fat is burned to produce the energy needed to perform daily tasks.

2- While exercise works to burn the accumulated fat because it requires a lot of energy to do it.

There are many ways and habits that can replace harsh dieting and fat burning exercises in the gym.

Some are related to improving nutrition and some to increasing the amount of energy, so I will divide them into two parts based on this.

How to lose weight without diet

If you - do not want - to follow a diet to lose weight, there is no problem with this.

You can do this by adjusting the amount of food, and replacing some harmful foods with other foods that burn fat.

Here are the best tips that can help you with that.

Calculate the number of calories

To create a calorie deficit, you must know the amount of energy required daily, and on this basis, you should not eat more than you need to avoid the accumulation of fat in the body.

How do you calculate the number of calories required per day??

Use this calorie calculator, which will help you determine the daily requirement based on your weight and the length and type of activities you do. And the closer you are to that amount, the better.

Foods that help lose weight

There are some foods that burn fat and you can rely heavily on them in your diet. Like:

1- Eggs: Despite the concerns of some about high levels of cholesterol, there is a lot of research that proves that eggs have very great benefits in burning fat because they contain large amounts of protein and beneficial fats. But it is preferable that the consumed quantities of it are not very large.

2- Leafy green vegetables: such as spinach, broccoli and cabbage.

It is considered one of the best foods that burn fat because it is low in the number of calories and helps to feel full due to the large proportion of fiber in it.

It's also incredibly nutritious and very high in several vitamins, antioxidants, and minerals, including calcium, which has been shown to help burn fat in some studies.

3- Proteins: Protein-rich foods increase the feeling of satiety and fight hunger.

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average.

Some examples of protein-rich foods include chicken breast, fish, yogurt, cheese, lentils, and almonds.

Harmful foods to avoid

1- Chipsy fried potatoes: Although potatoes have many benefits and are considered one of the best sources of carbohydrates, fried ones are harmful due to their saturation with fats, and it is easy to eat a lot of them, especially chips.

2- Sweetened drinks: Drinks rich in sugars such as soda are very harmful, especially when it comes to burning fat.

According to one study, these drinks, although they contain a lot of calories, the body does not deal with them like solid foods. Therefore, it does not stimulate any sense of satiety and is considered an unjustified increase in calories and thus accumulates as fat.

3- Canned juices: In contrast to the natural homemade juices, what you find in the supermarket of juices have been manufactured after being loaded with a lot of sugar.

Useful eating habits to burn fat

There are some effective tricks and habits in losing body weight. Like:

1- Chew well and slowly.

A recent review of 23 observational studies reported that people who eat faster are more likely to gain weight than slow eaters.

The reason is because your brain needs some time to process enough calories for you.

2- Use smaller plates.

Large plates make food appear less, which may raise some need to increase the amount of food.

You can follow this trick to make you feel that the amount of food is sufficient.

3- Drink more water.

Drinking water, especially if it is before eating, helps to fill the stomach, which may stimulate the feeling of satiety, and therefore this may help you to eat larger quantities of food.

4- Avoid distractions while eating.

If you eat while watching TV or watching the phone, you are likely to eat about 10% more than you need to eat (study). So try as much as possible to pay attention to your food.