Yeah, so your waistline is out of control and so is your weight. The bad news is that you are not healthy and want to put down your weight.
The good news is you may be able to control quite a bit of it with simple adjustments, changes and without exercise!
We all have these crazy work routines, crazier lifestyles and no time to accommodate a regular, sustainable workout routine, so it is time to make changes that are sustainable, work well and throw the results.
We all have first to understand that our weight and fitness is a combined result of unhealthy food habits, sedentary lifestyle, erratic schedules, and routine.
Right now you think that you cannot make a single change there, we say dig in and be surprised at the huge potential of these approaches in bringing fitness back into your life!
All can be done without giving time to the gym to exercise for long hours without getting results.
Exercise is considered key while losing weight and it is important to burn more fats.
But exercise can’t help us completely without following some of the important tips. So learn the secret to lose up to 20 pounds fat without exercise.
The Food routine
When it comes to food, it is the case of “you reflect what you eat”. It is also the first frontier to be tidied up when you look at weight control and fit body.
We live in times when cooking an elaborate meal is not possible, and most of us make do with takeaways, Ready to Eat and frozen foods without giving a second thought!
Eating outside and processed foods are the biggest mistakes that we make, and they are also the leading causes of weight related diseases and disorders.
Preservatives, high amount of Sugar and Salt make it the most unhealthy combination. Not to forget that frozen or preserved food does not retain the nutrition effectively. So you are eating junk foods!
We introduce our simple to follow step by step guide which will help you change your food habits and get the first hurdle to a fit “you” out of the way.
But before we start, one super tip “Do not skip meals, it makes you fat. “
Step 1: First thing on empty stomach
Love your morning cuppa?
Let the coffee wait for a while and warm some water.
Add a spoonful of honey and juice of one lime to the warm water and gulp it down with a clove of garlic.
How does it help?
Warm water with Honey speeds up your metabolism and cleans out your food tract and gut.
Garlic is known to break cholesterol in the body which eventually harms your cardiac health.
This one step will also stop your craving for that unhealthy cup of caffeine, and you can consume it later on with breakfast ones your metabolism has kick started!
Step 2: Small and multiple portions
This one works wonders and is a great habit too. For the glutton amongst you, this one is probably the most challenging of them all.
Never bulk up your stomach with heavy meals that make you feel stuffed like a turkey, instead go for smaller portions and have them frequently.
Whatever you are eating, split it into 5-6 portions and spread them through the day.
One more thing, eat what takes a longer time to digest because that way you do not have incessant cravings all day long.
Step 3: Say Yes to Carbohydrates and Fats
We have all heard how bad carbs and fats are!
They are there for a reason, and your body needs them. Don’t believe us?
The issue around carbohydrates and fats is that we all tend to consume over them and then blame them for our health woes.
In fact, moderate and ideal amounts of carbohydrates facilitate weight loss and fats are required by our joints.
About 300 grams of carbohydrates and 70 grams of fats is quite enough for a day for an average adult.
We, of course, recommend a quick visit to a dietician because fats and carbohydrates requirement varies from individual to individual based on their metabolism, heredity factor , nd other factors.
Step 4: Say No to Artificial Sugar and Processed Foods
Like we said, there is nothing more unhealthy than eating junk in the form of ready to eat and processed food.
Most of what you get outside is stored frozen, laced with preservatives, dunked into a lot of saturated unhealthy fats and that makes it very tasty!
All we are saying is to avoid sugar and carry honey in a small bottle everywhere you go.
The supposed safe sugar for diabetics has negative effects on health when consumed over a long period of time, so drop that one as well.
Just reduce your intake of outside food limiting it to 3 days and eventually to just one day. By not eating such calorie dense food will help you to control calorie intake.
Less the unwanted calories, you need to focus less on exercise to burn those calories.
By this simple step, you will lose more calories than you burn in the gym working for more than 1 hour.
Step 5: Cook at Home
This one is difficult and most challenging for most of us. So how to make cooking hassle free and quick?
Stock up lots of raw fruits, vegetables and salad ingredients at home.
Prepare simple dressing with lemon, garlic, vinegar and olive oil, which goes well with most of the salads and tastes yum.
Prepare three to four similar dressings and keep them in the fridge to be used whenever you sit to eat.
Prepare for your next day cooking a day before. Make a menu for the week on the weekends when you have time on hand and shop for all groceries you will require.
Have a list of simple and quick recipes handy at all times. Do this and you will realize it is not the cooking that takes time, it is the prep part of it which is tedious.
Step 6: Balance it All Up
So you are a natural non-vegetarian and cannot live without your steaks and meat cuts. Let us tell you a chief meat diet is quite unhealthy especially the red ones.
So, have your meat, but laid on a bed of roasted or grilled veggies. For your sake, make it a habit to consume a lot of raw, par cooked vegetables with meats.
Meats do not have fiber, which can be derived from fruits and vegetables, especially when they are eaten raw.
Fiber is “necessary” for digestion and metabolism of your body. Apart from this angle, do make sure that your protein, vitamin intake also meets the minimum requirement every day.
Step 7: Substitute Unhealthy To Healthy
We have constituted a list of unhealthy food items and ingredients that has been provided with a healthy and nutritious substitute.
This list is just indicative and gives you an idea of what all can be done to eliminate the unhealthy food items from your menu.
|Vice the Unhealthy||Virtue The Healthy|
|Butter||Canola oil, Olive oil, Yoghurt, unsweetened fresh fruit spreads|
|Refined Flour||Whole wheat flour, multigrain flour|
|Sugar||Honey, Maple syrup, Agavin and Stevia|
|Cheese||Soy cheese, tofu|
|Ice cream||Fruit yogurts|
|Colas/ Packaged juices||Unsweetened Frozen fruit pulps and fresh juices- All home made|
|Ketchup||Fresh salsa and home- made tomato dip|
|Peanut butter||Almond butter, Low fat spread with freshly crushed peanuts|
|Coffee||Green tea, fresh unsweetened fruit juice|
|Instant soups||Home-made soups. Keep Vegetable stock in the fridge at all times.|
|French fries||Baked wedges, boiled, roasted potatoes|
Step 8: Weak on Weekends?
Weekends are such a necessary evil that we hate them as much as we love them. So a quick go through of “Do’s” and “Don’t'” on your happening weekends.
- Choose between a Friday or Saturday night, do not indulge on both the days.
- If you must go out, order for baked, roasted and Salads to start with. This will kill your appetite and discourage unhealthy piling on.
- Eat something nutritious at home and then head to the party or the bar.
- Have a glass of water between two drinks. This takes care of nasty hangover the next day and keeps your body hydrated. Oh yes and curbs your appetite as well.
- If you have already had a party between the week, then just let the weekends pass by, your body needs a break!
- You and your enthusiastic friends can also plan “cook at home” marathons on weekends where you all try new recipes. Imagine “yummylicious” food cooked right at home!
Step 9. Sleep like a baby
Now that we are done with the foods, let’s look at your simple, basic and everyday habits.
Sleep is a state that gives you a lot of peace and gives a break to your mind and body.
But most of us are sleep deprived. Why?
Please do not blame the world for it. Just tuck yourself in the bed at a certain time and follow this time persistently no matter what.
Just remember the ones you are asleep, the whole world will go into an auto shutdown mode. Make it a point to have at least 6-8 hours of sleep every day.
One more thing, eat at least 1 hours before you sleep. This way by the time you go to sleep, the majority of your food would have got digested. This is good for your metabolism.
What’s more, keep awake for hours in the night and your brain makes you crave for food. Not healthy at all!
Step 10. Take Stairs and Move a Lot
Exercise is not about running on a treadmill or lifting weights. Almost every activity you do will help you in losing some calories.
Make changes, simple changes and look at the change in your fitness level.
Take a stair to work and home every day, uncompromisingly. Do this everywhere you go. Climbing and getting down the stairs is a great exercise for your joints, calf muscles and enhance your stamina.
At home, do not remote control TV and lights.
Reach out for the switches, you will be surprised how agile you become with these simple regular and frequent movements.
Sit in squats while lifting objects, this one is a super exercise and much better than bending the back. Shun your car and bike, just walk to your destination.
Step 12. Sit & Stretch
Stretching is important to wake your body and muscles and the best thing about stretching is you can do it anywhere.
Give yourself a wonderful, top to toe stretch when you get up in the morning. While sitting concentrate on each part of the body.
- Begin by stretching your legs with toes pointed away from the knees for ten counts and then towards knees for the next ten.
- Twist yourself from the waist upwards towards either direction- Right and hold for ten counts, then left for another ten.
- Keep yourself straight and just turn your head towards either side and up and down. Cross your finger and stretch in the front and then upwards as if someone is pulling you.
- Place your hands on the side of the chair and come forward just using your chest and this should make you feel the stretch on your chest. That is it, you are done with a world class stretch routine!
So these are our simple, terrific and super-effective tips to narrow your waist as well as your weight. Adopt it, stick to it and worship this entire routine for a whole month and look at the results with a much fitter and better you!
These are the simplest way to lose weight and also the healthiest one without going to the gym and without doing vigorous exercise. You just need to give some time and just enjoy it.
So as you want to lose weight, these are the best and most preferred ways to lose weight. You might be planning to lose till 20 pounds fat. Losing weight is not that tough, but usually, we make it.
Trying unnecessary things are ruining our health and leads to failure in the plan.
So if you want to lose 10 pounds or 20 pounds, just be patient and adopt the above mentioned steps. By adopting those steps you can improve your overall health as well lose weight quickly. Also by following those will help you burn more calorie without going to exercise.
So give a sure try to it.
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