You want to start losing weight and eliminate those extra pounds, but you're not sure where to start, and you don't exercise? Yet it's entirely possible, here are 9 diet tips and tricks to get back in shape as quickly as possible!
Why try to lose weight quickly without exercising?
According to the INSEE, nearly two-thirds of the French population do not engage in physical activity at least once a week... So you might as well say, you are not alone in:
- not having time: indeed, it's the daytime rush, the office, the children, the house, friends... you don't have a single minute for yourself.
- or not wanting to do a sport: volleyball, jogging or even football... It's hard to find the motivation when it's cold outside or when a friend suggests going for a drink in town!
You want to take control of your life, lose weight, and lose weight quickly without exercise. It's time to take care of your body and change some of your eating habits by implementing certain tips on a daily basis.
How to lose weight quickly without exercise?
1. Set goals.
Before tackling a new challenge like this, nothing beats an action plan to stay motivated while dieting. This step is essential for losing weight as quickly as possible. Take the time to sit down, write down all your goals (measurable or not) and what you would like to do to achieve them. For example:
Goals :
- The number of kilos you would like to lose or the waist size you would like to achieve
- A deadline, a target number of months
- Fit back into your favorite trendy t-shirt
- Or simply feeling good in your body
Action plan (some tips are also detailed in the rest of the article) :
- Finish and refill your water bottle twice
- Walk to work 3 times a week
- Eat 5 fruits and vegetables daily
Create a list that you feel is achievable (but don't make it too exhaustive and discourage you!). This sheet will then be your roadmap for burning calories and losing weight as quickly as possible.
2. Eat a balanced diet.
An effective diet mainly involves a healthy diet; a rebalancing of the diet is most often necessary.
It is therefore important to favor a varied diet and find a balance between the macronutrients in the foods consumed. ANSES recommends 50% carbohydrates, 35-40% lipids, and proteins weighted between 0.8 and 1g per kilo of body weight.
Beware of foods that are too fatty, too sweet, and too salty (cookies, pizza, fries, etc.). The macro- and micronutrient content of your diet is therefore essential for maintaining a balanced diet and losing weight sustainably.
Beyond this balance, it's also important to prioritize calorie elimination: because it's all about balance. To prioritize rapid fat loss, you need to consume fewer calories than you burn during the day (around 10 to 15% fewer calories). It's just a matter of time.
However, you shouldn't fall into a deficiency, as this can be dangerous for your health. Losing weight quickly becomes more difficult because if your calorie intake is excessively low, fat storage is favored.
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3. Don't forget protein.
The amount of protein consumed is also important. Consider increasing your intake of animal protein chains (without going overboard) and/or even plant-based, to reach a quantity of 50 to 60g per day (0.8 to 1g of protein per body weight).
We also recommend choosing plant-based sources to limit cardiovascular disease and environmental impact. However, you should learn to vary your sources to ensure a complete amino acid intake (peas, lentils, soy).
A slightly high-protein slimming meal will allow you to expend energy more easily. For example, the catabolism (burning) of 1g of fat consumes less energy than the consumption of 1g of protein. The digestion of these macronutrients is a particularly energy-intensive process.
4. Take care of your digestive system.
Fiber consumption helps regulate hunger and promotes optimal intestinal well-being. The equivalent of 25g of fiber per day helps eliminate waste the body doesn't need, but also helps reduce the absorption of harmful substances.
Their benefits are numerous, but they are also very low in calories and regulate intestinal transit by increasing the volume of the food bolus. They therefore help slow down the assimilation of carbohydrates and bad fats. Fiber thus provides a significant feeling of satiety when dieting or losing weight without exercising.
They're also very beneficial for maintaining your intestinal flora. Combined with probiotics (beneficial bacteria from yogurt, supplements, etc.), your digestive system and your health will thank you!
5. Stock up on vitamins with seasonal fruits and vegetables.
Minimally processed plant-based foods also contain a lot of fiber. It's recommended to eat at least five fruits and vegetables a day to stay healthy. And for that, there's nothing better than using seasonal fruits and vegetables at mealtimes!
These foods are rich in fiber, vitamins and minerals, and antioxidants: perfect for achieving the desired appetite-suppressing effect while taking care of your health. There are thousands of recipes on the internet, so there are no more excuses for feeling better about your body!
6. Limit snacking.
It's also important not to get frustrated: keeping a little indulgence is essential to avoid giving in after a few days. Discover healthy and delicious snacks on our site. We'll help you achieve all your goals.
7. Eat - MOVE: like in the ads.
Even if exercise isn't part of your daily routine, it's important to maximize your travel and physical activity. You can cycle to work or walk up the stairs in your apartment—it's no small effort. Physical activity also counts.
It is therefore recommended to take at least 6000 steps per day and at least 30 minutes of exercise.
These movements will allow you to accelerate your calorie deficit, and thus lose weight more quickly during your diet, without doing any sport.
8. Drink 2L of water.
It is also possible to drink two liters of water per day. This amount of water does not make you lose weight , but it does indirectly affect weight loss.
When we drink, water drains the body and eliminates toxins more quickly to limit water retention.
Water can also have a very interesting slimming effect. With a glass of water, the mechanoreceptors in the stomach wall send a signal of satiety to the brain. While this feeling may not last, it at least helps effectively combat cravings and allow you to eat less during and outside of main meals. Hydration at all times of the day will allow you to lose weight faster without exercising.
9. Nothing beats a good night's sleep.
A good night's sleep will be your ally in slimming down to be in better shape but also to lose weight quickly without doing sport! It is therefore recommended to sleep at least 7 hours per night to face the day (and 8 hours for a restorative night) or to take micro-naps .
Indeed, when we sleep, we secrete leptin, a hormone that facilitates the metabolism of ingested food. When it is released, it induces a feeling of satiety and thus allows us to store less fat. A shorter night thus decreases glucose metabolism and therefore increases fat storage in the body.
Also, the shorter our sleep, the greater our appetite. We are more easily attracted to fatty and sugary foods. As a result, we tend to gain weight.
There you have it, you now have the keys in hand to start losing weight quickly without doing any sport!
But, if you want to accelerate the results, and lose even more weight, you can always start exercising little by little (1 hour per week?). This will give you a fat-burning effect that is beneficial for slimming.
