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I will start by saying that working out is great, not only for weight loss but also for your overall well-being. But if you are someone who absolutely loathes the gym or simply does not have time for exercise, I have good news for you. Yes, you can lose weight without getting your heart rate up. Weight loss is 80 percent nutrition and only 20 percent exercise. Working out may expedite the process and fine tune the effects of a proper food regimen, however, it isn’t necessary to shed the pounds. Below I give you my top three tips to drop some weight without stepping foot into the gym.
1. Create a 500-calorie Deficit
It is estimated that one pound equals 3,500 calories so to lose one pound, you must consume 500 calories less per day than what you normally eat, and stick to that new caloric intake for one week. For example, let’s say you weigh 190 lbs. and consume 3,000 calories per day. To drop a pound, subtract 500 calories from your norm, and eat 2,500 calories instead. One week later, you will be one (or maybe even two) pounds less. If you want to ramp up your weight loss efforts, try consuming 1,000 calories less per day and see a two-four pound weight reduction per week. Click here to see our low-calorie meals to help you achieve a daily calorie deficit without being hungry!
2. Eat All Day Long
Yes, you read that right--eat all day long. Referring back to tip number one, creating a calorie deficit will be the easiest if you eat small meals and snacks throughout the day. Always having something in your stomach will prevent drops in blood sugar and being overly hungry, which subsequently results avoiding a splurge. Keep in mind, not all snacks have to be boring in taste--click here for our delicious and weight-friendly treats that will trick you into thinking you’re actually cheating on your diet.
3. Cut Out the Sugary Beverages
Calories and sugar from drinks tend to go unnoticed and unaccounted for, but they sure do add up. Just one can of soda has 39 grams of sugar and 39 grams of carbohydrates, and fruit juice doesn’t fall too far behind with 21 grams of sugar and 26 grams of carbohydrates in a cup of OJ. I’m sure you can see how these numbers are already adding up with just one soda and one juice, which goes to show that sticking to water, sparkling water, unsweetened tea and coffee will do wonders for weight loss goals. If these healthier beverage options just don’t cut it for your taste buds, click here for our tasty drinks that are low in carbs and sugar!
Exercise-free weight loss is a reality if done properly, but of course, some adjustments to your nutrition regimen will be needed. If you start with these three simple tactics, you will be well on your way to seeing some serious results. Tune in to future blog posts for additional exercise-free weight loss tips!