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Losing weight without exercise

How you can increase your fat burning


Losing weight without exercise is not that difficult if you change your diet and change your habits. These tips pave the way for you to a dream figure.

Losing weight without exercise seems to be very difficult, if not impossible, for many people. It sounds harder than it really is. One of the biggest hurdles to overcome when losing weight without exercising is your weaker self. If you eat a balanced diet, replace the snacks in the meantime with healthy ones, and consciously use foods that stimulate fat burning, you will come a lot closer to your six-pack. The following tips will help you lose weight successfully without exercise and achieve your personal desired weight.

Losing weight starts in the head

Losing weight without exercise is much easier than you might think now. The most important thing is to follow a strategy and not just start overnight, skip the food, and go hungry.

Losing weight without exercise does not start on the plate, but rather in the head. By following the right steps, you can already mentally prepare to lose weight without exercise. It is best to find like-minded people who have already successfully lost weight or who (like you) want to lose weight without exercise. Then you can exchange experiences and have a common goal in mind that you can pursue.

Lose weight without exercise through fewer calories

Abnehmen ohne Sport durch weniger KalorienThose who struggle to lose weight often consume more calories than they actually need. A candy bar here, a piece of chocolate there: Too many calories are actually the main cause of being overweight.

Many people who want to lose weight without exercise limit their food from one day to the next, which is anything but healthy. It is not a question of simply omitting meals and thereby saving calories, but of choosing the right foods and changing your diet. Those who eat a lot of fast food, packaged products, sweets, and white flour products often consume a lot of calories, which are ultimately reflected on the scale.

Losing weight without exercise doesn't necessarily mean counting calories. Rather, it means changing your diet and removing unhealthy foods that are high in calories from your diet. A diet that consists of 50 percent protein and 35 percent healthy fats and contains only a minimum of carbohydrates (15 percent) has proven extremely helpful when losing weight without exercise.

Start the day, for example, with a fruity protein shake made from protein powder, low-fat (plant-based) milk, and fresh fruits or prepare a protein-rich muesli made with quark or cottage cheese, fruits, and protein powder. Alternatively, an omelet with avocado or a portion of protein waffles provide enough energy to start the day in good shape.

A diet that preferably consists of proteins and healthy fats has the great advantage that it saturates for a long time and on the other hand keeps the insulin level constant. As soon as the insulin level rises sharply due to an excess of carbohydrates and drops just as sharply when the carbohydrates are digested, you usually resort to carbohydrates again to satisfy your cravings.

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A day could look like this

Breakfast: protein shake

  • 200 ml milk
  • 1 banana or other fruit
  • 25 grams of protein powder
  • 1 tbsp. almonds

Use a blender to process all ingredients into a creamy shake.

Lunch: scrambled eggs with spinach and avocado

  • 40 g baby spinach
  • 1 avocado
  • broccoli florets
  • 5 eggs
  • 3 tablespoons of olive oil for the salad
  • oil for the pan (e.g. coconut oil)
  • salt and pepper

First blanch the broccoli florets in hot water for about 4 to 5 minutes, then clean the spinach and season with olive oil, salt, and pepper. Cut the avocado in half, remove the pit and cut into slices. Whisk the eggs with salt and pepper and fry two portions each in a pan until golden brown and arrange on a plate with spinach, broccoli, and avocado. If you want, you can only fill one half of the omelet and fold over the other.

Dinner: frittata

  • 6 eggs (for 2 people)
  • 1 small broccoli
  • 1 handful spinach
  • 1 small sweet potato
  • 1 onion
  • 2 garlic cloves
  • 1/2 bell pepper
  • coconut oil
  • paprika
  • curry

Chop the onions and garlic and fry them (in coconut oil) in a pan. Cut the sweet potato, bell pepper, and broccoli into small pieces and also add them to the pan and cook on a low setting. When the vegetables are cooked, add spinach. Season with curry, paprika, salt, and pepper. Finally, whisk eggs, add to the pan, and cook until set.

Lose weight without exercise with a healthy diet

Abnehmen ohne Sport mit einer gesunden ErnährungAnyone who tries in vain to lose weight without exercise should check their food selection. Many foods have hidden calories because they either contain a lot of fat (saturated fat) or sugar. Many finished spreads, for example, have sugar added to them, on the one hand, to make them a little tastier and, on the other hand, to make them last. It's worth taking a look at the packaging so that you don't accidentally fall into the calorie trap.

Losing weight without exercise works best when the diet consists of natural, untreated foods that do not contain unnecessary additives, flavors and flavor enhancers. These foods should be an integral part of a healthy diet:

Vegetables: Vegetables are definitely a must in any healthy diet. It has almost no calories, but it provides plenty of fiber, vitamins, minerals, and micronutrients.

Fruit: Many start the day with fruit in the morning. With fruit, you can definitely lose weight without exercise if you choose the right ones. Fruits that are too sweet, such as bananas, should be enjoyed in moderation due to the high sugar content. Raspberries, blackberries, and blueberries are much better: they have little sugar and are rich in essential micronutrients and antioxidants.

Legumes: Legumes can definitely help you lose weight without exercise. They have a lot of fiber that creates a long feeling of satisfaction and triggers digestion.

Eggs: Eating a high-protein diet and eating as little carbohydrates as possible can be the key to success when losing weight without exercising. Eggs have a biological value of 100, for example, which means that the body can fully utilize the proteins it contains.

Fish: Fish should be on the menu at least once a week. It contains the omega-3 fatty acids that are important for the body and are said to have a positive effect on the brain, metabolism, and the cardiovascular system. They are also an important part of the cell membrane. The fatty acids contained in fish can be easily processed by the body and contribute to better digestion when losing weight without exercising.

Meat: If you eat meat, you should choose lean varieties, such as beef, chicken, or turkey, which contain very little fat, but are particularly rich in proteins. You should completely remove pork and sausage from your diet when losing weight without exercising.

Nuts and seeds: They not only bring a high proportion of proteins, but also many healthy fats, which serve as an energy source when losing weight without exercise. They also fill you up for a long time.

Dairy Products: Dairy products can help you lose weight without exercise if they are low in fat. Cottage cheese, for example, is very low in fat - but has the highest level of protein. Harz cheese and low-fat curd cheese are also good choices.

Water: If you want to lose weight without exercising, you should get used to drinking between two and three liters. Water not only quenches thirst, but it can also alleviate hunger.

In addition, there are some foods that really get your metabolism going and that can help you lose weight even without exercise. What is meant are fat burners, which on the one hand fill you up and on the other hand stimulate your metabolism, which in turn can have a positive effect on weight.

These include:

  • Green tea and green tea extract
  • Chile pepper
  • Ginger
  • Coffee

Lose weight without exercise with weight loss aids

Burn fat in everyday life

Often it is the moment of weakness in between that destroys the weight loss. As soon as they are hungry, many people often reach for unhealthy, mostly sweet bars, which, however, contain a lot of sugar and can thus promote cravings. Chocolate and chips, which we like to eat in the evening when we make ourselves comfortable in front of the TV, are just as unhealthy.

In contrast, homemade vegetable chips are much healthier. When properly prepared, they taste just as crispy as the fatty alternative from the store. If you like to eat cake, you should get used to baking it yourself. Instead of conventional flours, you can, for example, use coconut, almond, or chickpea flour and combine it with protein powder to prepare protein-rich breads or muffins.

The combination of protein and fat and the reduction of carbohydrates on the one hand contribute to a long feeling of satisfaction and on the other hand prevent cravings. A handful of nuts and a protein shake are still better as a snack than a chocolate bar. Vegetable juices can also satisfy hunger in the meantime. They are full of healthy nutrients and have very few calories.

The most important thing is to start the day with a lot of energy so that there is no hunger at all. A high-protein muesli with fruit, low-fat quark or cottage cheese and nuts can help to satisfy hunger and keep you full for longer.

Helpful can also be so-called

  • appetite suppressants,
  • fat blockers,
  • carbohydrate blockers

to stimulate fat burning and to lose weight better without exercise.

By the way: When losing weight without exercising, you should definitely take a look at your calorie intake and always adjust it to your calorie needs. Those who sit a lot during the day need significantly fewer calories than someone who moves around a lot.

This is how you crank up fat burning in your daily life

If you want to lose weight but don't necessarily want to exercise, you can still burn a few more calories with a few tips for your daily life. We often sit far too much during the day - not only at the desk, but also on the sofa. For example, by taking the stairs instead of the elevator, riding a bike to work, and taking a short walk or doing a couple of stretches or squats during lunch, you exercise more and burn more calories of course. Did you know that you can also burn calories while doing housework?

These things boost calorie burn:

  • Window cleaning: approx. 100 kcal
  • Vacuuming: approx. 120 kcal
  • Ironing: approx. 80 kcal
  • Doing dishes: approx. 60 kcal

Lose weight by reducing stress

Abnehmen durch StressabbauOn dit que le lien entre le stress et le surpoids est très fort. La cause incombe au cortisol de l’hormone de stress, qui réveille les gens le matin et s’assure qu’ils réagissent plus vite lors de situations stressantes. Le cortisol sécrète le glucose qui doit évoluer lors de situations de combat ou de fuite.

Dès que le stress dure plus longtemps, le corps sécrète continuellement du glucose, qui à son tour entraîne une sécrétion accrue d’insuline et des envies. Toutefois, un niveau élevé d’insuline de façon permanente peut interférer avec le brûlage de graisse; c’est pourquoi il est extrêmement important de réduire le niveau de stress quand on veut perdre du poids sans faire d’exercice.

On peut y arriver par exemple en relaxant de façon consciente et de forcer à se reposer. Il vaut mieux préparer sa journée à l’avance et programmer son temps comme Il le faut. Le yoga et la méditation permettent aussi de réduire le niveau de stress et de réduire la sécrétion de cortisol.


Perdre du poids sans faire d’exercice n’est pas si difficile si son régime alimentaire est constitué de protéines et de graisse saine car on réduit les glucides et on évite le piège des calories. De plus, les soi-disant brûleurs de graisse et de simples trucs pour brûler plus de calories et éviter le stress dans la vie de tous les jours permettent de mieux perdre du poids sans faire d’exercice.