There is a multitude of opinions, ideas and dietary suggestions for losing weight without sport. From Food Combining to Low Carb or the idea of eating only half of it, everything is included. It’s difficult not to lose track of what’s going on in the face of diet plans, yo-yo effect theories and criticism and to decide which strategy to choose. Whether you want to lose weight with or without exercise, it is important to find your own way and to carefully consider the positive and negative sides that the often strenuous path of losing weight brings with it. We would like to show you here how losing weight can also work without sport, and what the advantages and disadvantages are.
Losing weight without exercise, how can that work?
The most important basic rule, which always counts when losing weight, is to consume fewer kilocalories than you consume. This simple principle should always be observed. It is important to find out how many calories you consume per day and how many you consume.
Kilocalorie is a unit in which the energy content of food, for example, can be indicated. Kilo stands for 1000, and you should not be frightened by this, because a person’s daily turnover is also given in kilocalories. With this unit you can easily estimate the amount you eat.
Energy consumption is the number of calories burned per day. The amount of energy you consume in a day depends heavily on your height, sex, weight, age and physical activity. Therefore, the energy turnover can only be roughly estimated.
Of course, sport also helps to increase the energy metabolism and thus increases the amount of calories that can be burned and thus consumed during the day. However, the principle of losing weight is not necessarily dependent on a very high energy turnover. Even without exercise, you can make sure that you take in slightly fewer calories than you burn and thus successfully lose weight.
In order to be able to control the calories you consume during the day, it helps to pay attention to how many calories are contained in which foods. In addition to the information on the packaging, there are now numerous apps and Internet sites that can help you to make an estimate. It is important to get a rough overview, as especially small snacks are often underestimated.
But counting calories too exactly should be avoided, as the energy consumption is only a rough estimate and is never quite accurate. Eating a really healthy and balanced diet works best if you try to cook or prepare as much as possible yourself. To get full without eating too many calories, you should cook with lots of fruit and vegetables, carbohydrates in the form of wholemeal 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 with each meal. A particularly good diet to try to eat like people in the Stone Age and avoid industrially produced foods and dairy products is the Paleo diet.
This way you lose weight in the long term without going hungry, thanks to a healthy diet. When shopping, you should take a close look at the food and its nutritional values, as diet or light products often do not contain fewer calories at all, but only, for example, less fat and more sugar, and usually also entail higher costs. However, the Diet Shake from Doppelherz® is low in calories and at the same time rich in protein, so that it can be used as a meal replacement.
This is because it promotes the breakdown of the body’s own fat and protects the muscles from breakdown processes. In addition, ready meals and food in restaurants or canteens should be reduced as much as possible. Especially in restaurants, dishes are often pre-cooked and kept warm in pans with lots of fat, and sugar is sprinkled on fruit and vegetables to make both more durable.
In addition, fat is a flavour carrier that retains the taste of spices for a long time, which is why it is a good idea to add plenty of fat to your food. When cooking yourself, you can avoid this and save many calories. When and how often one eats, however, does not matter.
Some people find it harder to keep meals small because “appetite comes with eating”. You can keep a good overview with three meals a day. Others find it important to eat more often, because otherwise “the small appetite” comes over the day.
Even a few snacks between meals are no problem as long as you keep them smaller overall. The only important thing is that all the food you eat is included in the calories consumed during the day. You should also take care to choose a structured process and not to lose weight too quickly, as slow weight loss is much more effective and long-lasting.