Lose Weight Without Exercise: This is How it Works!

Lose weight without sports is not easy – but with the right tips and tricks quite possible. If you do sports, you burn energy and can therefore get rid of excess kilos more easily. But even without sweaty training you can let your pounds fall. In order to lose weight without sports, it is of elementary importance that you are disciplined. You don’t have to keep to a strict diet, but you do have to make sensible changes to your diet in the long term. However, you should not starve yourself in any case. We reveal the best tips on how you can lose weight without exercise.

1) Fruit and vegetables

If you want to lose weight without sports, a healthy diet is the key. Make sure to eat at least five servings of fruits and vegetables every day. It’s best to always keep a small bowl of apple slices, cucumber sticks or small carrots handy. Here you can grab them without a guilty conscience when you are overcome by ravenous appetite. Basically, it is better to eat vegetables than fruit, because vegetables contain less fructose and therefore fewer calories.

2) Increase protein intake.

To lose weight successfully without exercise, you should increase your protein intake to about 1.5 grams per kilogram of body weight daily. Protein-rich foods, after all, usually contain little fat and are also low in calories. Nevertheless, proteins keep you full for a long time because they cause the body to release more satiety hormones. So reach for products such as low-fat poultry, fresh fish, eggs, buttermilk and yogurt more often.

3) Drink plenty of fluids

Just as important as eating right is making sure you drink enough fluids. If you want to lose weight without exercise, it should ideally be about three liters per day. Fall back thereby particularly on water as well as unsweetened herbal teas, because these have no or hardly any calories. The liquid curbs your appetite and dampens the feeling of hunger, making it easier to lose weight! Tip: Drink a glass of water before each meal, then the stomach is already somewhat filled and the feeling of satiety sets in faster.

4) Avoid stress

If you want to lose weight without exercise, you should avoid stress as much as possible. Because stress can trigger cravings. Those who are under stress also often eat unconsciously on the side or “reward” themselves for the stress with an unhealthy snack. If you are currently under a lot of stress, you should do a few relaxation exercises in between. A short walk can also help to clear your head again. This way you can prevent cravings and burn a few extra calories at the same time!

5) More movement in everyday life

It does not always have to be sports – even more movement in everyday life can help the pounds fall faster:

  • Take the stairs instead of the elevator and do small trips on foot.
  • Do not call your colleague three offices away, for example, but go in person.
  • You can also bring the mail to the mailbox on foot.
  • In addition, if you take public transport to work, you can walk the last stop on the way there and back, or switch to a bicycle.

6) Fat burners boost metabolism.

The term “fat burner” should not be taken too literally. No food brings the fat pads just like that to melt. However, certain foods can promote weight loss by stimulating the metabolism. A good fat burner, for example, is capsaicin – the pungent substance is found in pepper and chili, among other things. The essential oils contained in cinnamon, ginger and juniper also have a digestive stimulating effect.

7) House cleaning

Even without sports, you can easily burn some calories on the side in everyday life: Because even cleaning windows, vacuuming and ironing crank up the energy consumption strongly. For example, half an hour of window cleaning burns 80 calories, half an hour of ironing 100 calories, and half an hour of vacuuming 110 calories. Gardening is also extremely effective: if you plant shrubs or flowers for half an hour, you burn a whole 150 calories.

8) Laughter makes slim

Not only when cleaning the house, but also with other everyday activities, you can easily lose weight without sports. Thus, among other things, laughing and kissing strongly tumble the pounds.If you laugh for ten minutes a day, you can burn up to 40 calories – roughly equivalent to a piece of chocolate. In addition to laughter, kissing is also a real calorie killer: you can burn up to 20 calories per minute through an intense kiss.

9) Abstain from stimulants

Who wants to lose weight without sports, should make a wide berth around stimulants: Because who continues to reach for sweet and fatty treats, as well as alcohol, will have a hard time losing weight. However, do not ban everything from one day to the next, otherwise frustration will quickly set in. Rather, reduce your consumption of stimulants bit by bit so that your body can slowly get used to them. Treat yourself to something sweet from time to time to avoid cravings. But then only reach for a piece of chocolate and not a whole bar.

10) Lose weight while you sleep

“Slim in your sleep” sounds tempting – however, it is not quite that simple. Because without diligence and discipline, the pounds unfortunately do not tumble. However, you can support weight loss by eating the right foods at the right time. Dinner is particularly important: Don’t eat too late in the evening and it’s best to avoid carbohydrates completely. In this way, you can ensure that your fat burning functions optimally at night. By the way: If you sleep enough, you are less likely to have problems with your figure. So make sure to sleep between seven and eight hours at night if possible.