Lose weight without exercise
There are a multitude of opinions, ideas and diet suggestions for losing weight without exercise. From food combining to low carb or the idea of only eating half, everything is included.
It is difficult not to lose track of all the diet plans, yo-yo theories and reviews and to decide which strategy to choose.
Regardless of whether you want to lose weight with or without exercise, it is important to find your own way and to deal carefully with the positive and negative sides that the often exhausting path of losing weight brings with it.
We want to show you how losing weight can work without exercise, and the advantages and disadvantages associated with it.
Losing weight without exercise, how can it work?
The most important basic rule that always counts when losing weight is to consume fewer kilocalories than you consume. This simple principle should always be followed.
It is important to find out how many calories you eat each day and how many you use.
Kilocalorie is a unit in which the energy content of food, for example, can be specified. Kilo stands for 1000. Don't be frightened by this, because a person's daily turnover is also given in kilocalories.
This unit is a good way of estimating the amount that you eat.
When it comes to energy expenditure, one speaks of how many calories are burned per day. The energy that you convert in a day depends heavily on your height, gender, weight, age and physical activity. Therefore the energy expenditure can only be roughly estimated.
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Of course, exercise also contributes to increasing energy expenditure and thus increases the amount of calories that can be burned and thus consumed during the day.
Read more on the subject at: Endurance sports and fat burning
However, the principle of losing weight is not necessarily dependent on a very high energy consumption. Even without exercising, you can make sure to consume a little less calories than you burn and thus successfully lose weight.
In order to be able to control the calories that you eat during the day, it helps to pay attention to which foods contain how many calories. In addition to the information on the packaging, there are now numerous apps and websites that can help you estimate.
It is important to get a rough overview, as especially small snacks are often underestimated.
However, you should avoid counting the calories too precisely, since the energy expenditure is only a rough estimate and is never exactly accurate.
Read more on the subject at: Calorie-conscious diet
Eating a really healthy and balanced diet works best when trying to cook or prepare as much as possible.
In order to be full without consuming a lot of calories, you should cook with plenty of fruit and vegetables, carbohydrates in the form of whole grain products or potatoes, protein and some good fat.
One trick is to put a teaspoon of olive oil in a coated pan and then wipe the pan with a piece of kitchen roll. This is good for frying and saves calories at every meal.
A particularly well-suited diet, in which one tries to eat like people in the Stone Age and avoid industrially produced foods and dairy products, is the Paleo diet. Because that's how you lose weight in the long term thanks to a healthy diet without going hungry.
When shopping you should look closely at the food and its nutritional values, as diet or light products often do not have fewer calories, but only e.g. contain less fat and more sugar and usually also entail higher costs. The Diet Shake from Doppelherz® is low in calories and at the same time high in protein, so it can be used as a meal replacement. Because it promotes the breakdown of the body's own fat and protects the muscles from breakdown processes.
In addition, ready meals and the food in restaurants or canteens should be reduced as far as possible.
Especially in gastronomy, dishes are often pre-cooked and kept warm in pans with a lot of fat and sugar is sprinkled on fruit and vegetables to make both more durable. In addition, fat in particular is a flavor carrier that stores the taste of spices for a long time, which is why people like to add plenty of fat to food.
Cooking yourself can avoid this and save so many calories.
When and how often you eat, however, does not matter.
Some people find it more difficult to keep meals small because "the appetite comes when you eat". You can keep track of things with three meals a day.
For others it is important to eat more often, otherwise "the little hunger" comes over the day.
A few snacks between meals are also no problem as long as they are kept smaller overall. The only important thing is that you include all the food you eat in the calories you consume during the day.
You should also make sure to choose a structured process and not lose too much weight too quickly, as slow weight loss is much more effective and long-lasting.
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Before starting the individual weight loss program, you should first consider which foods and drinks you can do without and what you definitely don't want to do without.
In general, you can eat small amounts of all foods while losing weight. You should always pay attention to a balanced diet and still not forget the maximum amount of calories while enjoying.
In the beginning it can help to estimate the calories of the individual main meals and to treat yourself to your favorite dishes of the others, which are still below the energy expenditure. If you stay below the daily turnover, you will lose more and more weight over time.
If you notice after a while that losing weight does not work like this, you should reconsider the intake of calories and pay particular attention to small traps such as drinks, which can contain a lot of calories.
In this way, the eating behavior can be adapted in such a way that it can be maintained permanently. Of course, you can stay a little further below the energy expenditure at the beginning in order to lose a little more weight faster, but you should make sure that you never go below the basal metabolic rate.
Read more on the subject at: Wholesome nutrition
The basal metabolic rate (normal weight men approx. 1700 kcal and women approx. 1500 kcal per day) is the energy that is consumed at rest. It is below the energy expenditure because all everyday activities, from cooking to shopping, also consume energy. You can have a rough estimate of your personal metabolic rate on a wide variety of websites.
In general, when you lose weight, the longer you lose weight, the longer the result. In addition, when losing weight quickly, the proportion of pre-lost water is greater, which simulates success too quickly.
If you finally get closer to your target weight, it is important to bring the amount of calories step by step closer to the daily turnover. In this way you can finally achieve the goal of permanently absorbing as much energy as you burn and thus permanently maintaining the target weight.
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Side effects of losing weight without exercising
Most of the side effects are caused by attempts to lose weight that are too fast, in which food components that are essential for the body are no longer or only insufficiently absorbed.
It is therefore important to continue eating a balanced diet, as the body depends on a wide variety of substances such as proteins, essential fatty acids, carbohydrates, vitamins and trace elements such as iron or magnesium.
Above all, completely avoiding carbohydrates can lead to serious side effects in the form of headaches, tiredness and a feeling of weakness.
This is because the brain and the red blood cells, which transport oxygen in the body, only use carbohydrates as an energy source and are therefore dependent on carbohydrates in food.
If the intake is insufficient, they can no longer function properly. All cells and organs are dependent on oxygen that is transported to them. If this is no longer the case, the body becomes weak and tired.
The functional impairment in the brain manifests itself primarily in headaches and concentration disorders.
But proteins and fats are also necessary for the structure of all cells, including the heart, muscles and skin tissue. Above all, fats are needed for the structure and stability of the cell wall. Sufficient intake is therefore also necessary here in order to avoid a drop in performance and muscle breakdown and to keep the skin taut.
Hair loss and brittle fingernails also occur with malnutrition.
Other side effects of any diet change can include digestive problems such as nausea, constipation, and diarrhea. With severe energy restrictions, the body cools down, which can lead to chills.
In order to avoid side effects when losing weight, care should be taken not to go below the basal metabolic rate when eating, which the body needs to create a normal metabolism.
In addition, you should pay attention to a balanced diet and slow weight loss.
Read more on the subject at: Wholesome nutrition
Criticism of losing weight without exercise
If you refrain from exercising while losing weight, the amount of calories must be reduced more than when losing weight through exercise. Because of this, you need to eat less to lose the same weight than if you were to exercise regularly.
On the one hand, it is problematic that an insufficient supply of nutrients is often associated with malnutrition. Malnutrition is not, as is often wrongly assumed, too little weight, but the lack of certain nutritional components such as vitamins, fats, carbohydrates, protein or trace elements. However, since the body is dependent on these substances, a lack of them can have some side effects.
The many different diet principles such as food combining or the low carb diet also seem to be based on the principle of daily turnover. However, they can also lead to malnutrition and at the same time often allow unlimited amounts of certain foods to be eaten while completely prohibiting others. In most cases, however, too much energy can be absorbed in the form of calories. This energy is not burned and therefore cannot be broken down.
The positive effect of sport in itself, which is lost if you do without it completely, should not be underestimated. On the one hand, physical activity is very healthy, releases happiness and motivational hormones and thus has a positive effect on the body and mood. On the other hand, sport can be combined very well with social contacts and group dynamics, which can help with perseverance and be fun.
On the other hand, losing weight without exercise usually takes longer because you should not reduce the amount of calories below the basal metabolic rate. Thus, the sense of achievement of weight reduction is a long time coming.
You don't see the result until later and you have to show a lot of discipline and perseverance without seeing any effects.
The effort that has to be expended here could well be put into a little physical activity and then rewarded with a little more food.
Read more about this at: Lose weight with exercise
Risks and dangers of losing weight without exercise
There are some risks and dangers involved in losing weight without exercising. It is therefore necessary to ensure that you have a balanced diet and do not omit any food components. This avoids the risk of malnutrition, which can have some side effects.
In addition, the second most common reason that makes many people lose weight is often forgotten. In addition to aesthetic reasons, it is that reduced weight has a positive effect on health.
However, an important factor that contributes to health is also regular physical activity and fitness.
On the one hand, exercise keeps the joints fit and protects them from stiffening. On the other hand, exercise lowers the risk of cardiovascular disease, which has become the leading cause of death in Western countries.
Physical activity and sport in the form of 40 minutes of running twice a week have just as positive effects on the cardiovascular system as a weight reduction of five kilograms.
Thus, the combination of weight loss and exercise can effectively reduce the risk of cardiovascular diseases.
Recipes for losing weight without exercise
Cookbooks or websites can be used to find suitable recipes. You should always make sure that the recipes are not only “healthy”, “low in fat” or “low in calories”, but that an exact number of calories is given.
So you don't fall for a recipe that doesn't contain any fat, but contains more sugar.
In order to find suitable books, it is particularly helpful to seek advice directly from the bookstore. There you can usually look at the books right away.So you can not only make sure that the recipes are provided with calorie information, but you can also see immediately whether the dishes are appealing.
Books such as “100 dishes under 400 calories” are recommended.
Avoidance of the yo-yo effect
In order to avoid the risk of the yo-yo effect right from the start, it is very important to approach the diet very slowly and effectively.
When you lose weight quickly, you lose a lot of water, which in the long run is inevitably stored again.
So it is most effective to just eat a little fewer calories than you are consuming. Thus, you can easily stay below the daily turnover and thereby lose fat tissue step by step.
In addition, you should only change your diet in such a way that you want to maintain it permanently and can persevere, so you should be able to allow yourself a little snack in between. This prevents certain foods from building up a great cravings that cannot be withstood. This in turn leads to the yo-yo effect.
In addition, the calorie intake should never fall below the basal metabolic rate, i.e. the energy that the body needs to survive at rest. Otherwise the body receives the signal that there is too little food for the normal metabolism and adjusts to this hunger situation.
If you then start eating normally again, i.e. exactly as much as you consume, the body begins to build up reserves for further phases of hunger and the dreaded yo-yo effect occurs.
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Medical evaluation by
Losing weight without exercise should be viewed medically from two sides.
On the one hand, some amount of exercise is definitely very healthy. It keeps the body fit, contributes to the mobility of the joints and lowers blood pressure and the cardiovascular risk.
In addition, stress hormones are broken down during physical activity and happiness hormones are released.
Furthermore, more calories are consumed, so you can eat more and it becomes easier to eat a balanced diet and to integrate all the necessary nutritional components in your meal.
Another important point is that exercise decreases the percentage of body fat in relation to muscle mass. Since toxins are stored in adipose tissue, the increased loss of fat while exercising also has a positive effect on health.
Regular exercise is therefore very important for your health and not doing sport has a negative impact on your health.
On the other hand, however, from a medical point of view, one should also note that a person's health also includes feeling well and happy. A better body awareness can increase the quality of life, but sport can also be associated with exertion and feelings of unhappiness.
Mental health should also be considered here to find the right level. Studies have shown that people who are slightly above normal weight because they exercise enough but do not force themselves to exercise excessively have the same life expectancy as people who weigh a little less through forced exercise.
In some cases it is not possible to do sports due to physical complaints or only a few sports are possible.
The right balance should be found here. Unfortunately, at the beginning you usually have to force yourself to exert yourself, and you can quickly enjoy the exercise.
If an awareness of a certain basic fitness has been created, for which neither special agony nor competitive sports are required, a correct and good path has been found in medical terms in connection with a balanced diet.
When it comes to losing weight, there are some sports that are particularly suitable and that can be tried out.
Read more about this at: Lose Weight With Exercise - These sports are particularly effective
What are the alternatives for losing weight without exercise?
For many people, sport stands for intense exertion and maximum stress or is simply not possible. In order not to have to accept that, people are often looking for weight-loss options without exercise.
However, it doesn't just have to be black or white. Bringing more exercise and physical activity into everyday life often does not require a lot of time, increases the basal metabolic rate and can even be fun.
You could start here to incorporate more sport into everyday life and take the stairs instead of the elevator. Even when the weather is nice, cycling to work or incorporating a little more exercise while vacuuming or drying can be fun.
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For some people it also helps with concentration to pace a bit at work or studying. In addition, the choice of leisure activities can also greatly contribute to increasing daily turnover.
E.g. going to the cinema or restaurant can be replaced with activities such as walks or trips to the swimming pool. In this way, leisure activities can be combined with relaxation and exercise at the same time. Some people also find it helpful to get a dog, which forces them to move around while walking.
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In addition, not all sport is the same. If you don't feel like lifting weights in the gym, or on jam-packed fitness courses or strenuous marathons, you can try something different. For example, walking through the park for half an hour, playing soccer with friends or dancing is fun and consumes energy.
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The cost of food can go up or down depending on how you have previously nourished yourself.
In order to eat well-balanced, healthy and low in calories, it is advisable to cook freshly yourself, as this gives you the best overview and can save unnecessary calories.
It is usually cheaper and much healthier to prepare food for travel or work. More often yourself, e.g. Cooking or picnicking with friends instead of eating can also reduce costs.
However, fruits and vegetables in particular are usually not the cheapest foods. Here, however, you can reduce costs when shopping by making sure that you shop more effectively, compare prices and buy seasonal fruit and vegetables. There are also often larger price differences between different supermarket chains, although the quality does not differ.
Even frozen foods have the same vitamin content as fresh fruit and vegetables due to the cooling. However, you should make sure that no sugar or fat is added.
In addition, when shopping you should always look carefully at and compare products that are labeled “light”, “diet” or “reduced fat”. Most of these products cost more and have even more calories because they are e.g. contain less fat but more sugar or vice versa.
A precise comparison helps here in order to save costs and calories. You should be especially careful with yoghurt, as the more expensive light products often contain no fewer calories than normal natural yoghurt.