Desperate To Lose Weight But Don’t Have Time To Go To The Gym?
It’s Wednesday morning, and I only woke up after a few times snoozing the alarm on my phone.
For some reason that I know well, my body is not what it used to be. I’m feeling tired, my body felt heavy and easily bloated after meals.
I want to go to the gym but work is taking too much on my time and my body until I feel very tired at the end of the day.
I kept telling myself that I will do some exercise during the weekend but come Saturday and Sunday, I’m on my bed trying to catch some sleep “rejuvenate” my body.
Yes, that’s me. Or should I say that was me.
If you’re like me needing to lose some weight but don’t have time to go to the gym, then you should read further because in this article, I’m going to tell you how to lose weight without exercise =)
Hi guys! My name is Isaac and I’m the owner of this blog. I was someone that you can say “skinny fat“.
It’s a condition where your Body-Mass Index (BMI) is ok but you have a high body fat percentage. The result of this is someone that looks skinny buy have a flabby belly.
I’m sure you can imagine it and I think most working adults that I know are skinny fat due to our sedentary lifestyle. So being a skinny fat is not good. Period.
I’m not in a great shape and I admit this was partly due to my lifestyle. I’m a working adult in my life and currently trying to climb the corporate ladder. And that took a lot of my waking time everyday. Going back late at night is normal.
And if you can relate to my situation, you’ll find yourself very hard to get some time to go to the gym.
The final product of my lifestyle was a less than desirable body weight and figure.
I Knew I Need To Do Something To Change This
It was sometime ago when I felt that I really need to do something to change this. The feeling of easily bloated after meals annoys me.
Not to mention that my belly is protruding out in an embarrassing manner so much so my friends and colleagues were making fun of it.
At first, I tried going to the gym 2-3 times per week (like everyone wanting to lose weight will do).
It actually worked and helped me shed a few pounds and I can see noticeable change in my body.
But then there was a week that I’ve been very busy and can’t find time to go to the gym.
As a result, my weight increased again and I was back at square one!
How To Lose Weight Without Exercise?
I researched vigorously on how to lose weight and found that our diet (i.e eating habits) contribute much more to weight loss rather than activity levels (i.e exercises).
I’ve read many articles, watched many youtube videos, ebooks etc. to understand how our body works and what actually triggers weight loss.
So far, I’ve found that the 2 Week Diet Plan ebook to be a complete resource in this matter. If you never read it, you should because it really opened my eyes!
While the combo of dieting + exercise will give the best weight loss result, it’s still possible to lose weight without exercising! But first, a bit of theory on HOW and WHY our body gain or lose weight:
Caloric Equation And Weight Loss/Gain
The thing is weight gain and weight loss depends on the caloric equation.
For a guy that want to gain weight, he needs to:
Eat more calorie than the calorie you burn
Conversely, for a guy that want to lose weight, he needs to:
Burn more calorie than the calorie you eat
As you can see, above is the typical exercising route to weight loss that most people already know. You keep on doing heavy workouts and exercises to burn more calorie with the hope that your calorie expenditure will be more than the calorie you eat.
It looks great on paper but unless you’re a movie star that has all the time in his world and a personal trainer to motivate and remind you, you won’t be able to keep it up.
Most working adults are very busy and can’t hardly find time to go to the gym. Just like me, there will be a time when your work or family is so overwhelming that you won’t get a time to do a good workout.
The Secret To Losing Weight Without Exercise Is In Our Diet
Have you ever encounter a saying:
Weight loss is 80% diet, and 20% exercise?
I can’t agree with this further. Which is why the way to reduce weight without exercise is by reducing the calorie we eat.
Isn’t this logical? Think about it – we’re still burning some calories just by living our daily lives.
Fact is, the exercises that we do is about 20-30% of the amount our body burns just by being alive (or the Basal Metabolic Rate, BMR).
So if we can just tweak our diet and reduce the amount of calorie we eat, our body can burn excess fat and lose weight on its own even WITHOUT exercising!
But then, does this means dieting?
Yes it does.
But don’t worry as I’m going to show you the easy steps that you can do to reduce calories without gravely affecting your quality of life.
In fact, by focusing on the more nutrient dense foods vs. simple calories, your body will become healthier and you’ll feel a lot better than ever.
Here Are The 4 Steps On How You Can Lose Weight Without Exercise:
- Step 1 – Stop Drinking And Eating Sugar!
- Step 2 – Reduce Your Daily Calorie Consumption
- Step 3 – Eliminate Carbohydrate And Reduce Calorie Intake Easily
- Step 4 – Skip Breakfast To Boost Weight And Fat Lost
These 4 steps are outlined for those new to dieting and had live with modern diet all his/her life. It’s a step-by-step process from the least to the hardest change that you need to do to lose weight.
You can do step 1 for 2-3 days, then progress to step 2 for 2-3 days and so on. Just remember that the previous steps also need to be maintained moving forward.
For example, after 2-3 weeks when you’re at step 4, you must also do the previous 3 steps together.
But if you already have some experience with dieting, then you can just do all the 4 steps from the start.
Step 1 – Stop Drinking And Eating Sugar!
The 1st step on how to lose weight without exercise is to cut off sugar.
Sugar drinks or anything with lots of sugar in it such as soda, cake, biscuit, or your favorite ice blended coffee, contains lots of simple carbohydrates in the form of glucose.
Glucose can be used by the body readily and provide for a quick energy for us.
But it’s only beneficial if you’re an athlete or those that use a lot of energy (military-men etc.) that needs lots of energy on the go.
For most people, simple sugars are not required and is the number one reason why we got fat in the first place.
The reason is it packs A LOT of calorie in such a small package AND it’s not satisfying at all so you will end up eating real food after that.
For example, a can of soda can have 100-300 kcal while a slice of cake can have from 200 to thousands of kcal! Worse part is these are not satisfying and you’ll still need to eat normal foods to be satiated!
Compare with the calorie requirement of a typical men (around 1600-1800 kcal), no wonder why most people usually overeat their calories!
So the first step is to stop taking in sugar either in the form of drinks or food. Substitute with just plain water or plain tea/coffee instead. I can guarantee you that you’ll be able to cut off hundreds of calories daily just by doing this.
Step 2 – Reduce Your Daily Calorie Consumption
Although Step 1 already indirectly reduced our calorie intake, we still need to reduce it further which is why the 2nd step to lose weight without exercise is consciously reducing calorie intake.
After all, weight loss can only happen if our body burns more energy than our daily calorie consumption.
But how much energy actually our body burns?
I’m going to introduce you to Basal Metabolic Rate or BMR. Simply put, it’s the rate our body burns while it’s in resting mode (i.e coma without any activity).
For an averagely built man, the BMR is around 1600 to 1800 kcal daily and is about 10-20% lower for women (1300-1500 kcal). (or you can calculate your BMR easily at this site).
In truth, our body uses more energy daily as we go by our daily lives but I like to be conservative here since a lower assumed BMR will work to our advantage.
Not only that, I don’t think going to work and sit for hours daily will really affect in our caloric usage after all.
So what should we do with our BMR? Eat less than it!
Take your BMR (say 1600 kcal) and then reduce it by some percentage, for example, 30% to be 1120 kcal (or 1600 x 0.7). That’s how much you should eat daily.
As long as you’re eating that much (1120 kcal) daily, you’re effectively giving your body 30% less calorie than what it actually needs.
But will it have any negative effect on our body?
Nope. Remember, since we have lots of body fats on our body (if you can see a protruding belly, it’s safe to say that your body fat is more than 20% of your body weight), there’s lots of energy sources that our body can tap into.
Just to give an example, the 1120 kcal (or just 1100 kcal) will translate into these 3 main meals.
- Breakfast (300 kcal)
- Lunch (400 kcal)
- Dinner (400 kcal)
But wait. 400 kcal is actually quite small compared to the typical meals that we are accustomed to have. For info, a standard burger and fries meal consists of no less than 600 kcal! That’s huge!
I also would like to emphasize here that fast foods are one of the worst foods that you can eat when you’re struggling to lose weight.
Most of the fast foods out there are deep fried, which increases their calorie count due to the amount of oil. You can check out this site for some info on popular fast food items.
One way to get reduce calorie taken is by eating a smaller portion size (at least half of what you’re used to eat). You can refer to this site for some examples of delicious low calorie meals.
But, there’s also another way to reduce calorie intake easily that is by reducing carbs which brings me to the next step: eliminating carbohydrate to reduce your calorie intake.
Step 3 – Eliminate Carbohydrate And Reduce Calorie Intake Easily
Our typical western meals are calorie laden not only due to the big portion size but also due to the carbs inside it.
Bread, pasta, potato and rice are the staple in almost all dishes around the world simply because they provide quick energy and cheap to obtain.
But in the case of skinny-fat and fat guys like us, these carbohydrate sources are one of our worst enemies.
While complex carbohydrates such as these are much much better than simple sugars (soda, cake etc.), there’s one thing that it didn’t have: nutrition.
A slice of bread contain lots of carbohydrates with somewhat amount of minerals and vitamins. In fact, these minerals and vitamins are easily gotten through vegetables at a much higher quality.
This brings me to my next point: We don’t need to eat carbohydrate to live.
By eliminating carbs and eating more protein (fish, chicken, etc.) and vegetables we can still meet the same caloric requirement in Step 2 while at the same time not depriving of our body the essential nutrients that it need to sustain living.
In addition, eliminating carbohydrate from our diet will reduce the insulin level in our body. Due to this, another hormone, catecholamine, will be increased.
It is important to mobilize fat cells to be used as fuel for our energy – which is what we’re looking for right?
In a way, this step is kinda like ketogenic diet whereby we’re eliminating carbohydrate from our body.
And that’s something that you can ease your mind with as ketogenic diet is one of the diet programs that have been studied vigorously by the medical community.
Creating a no-carbohydrate meal is easy: just take out the carb sources from the meal. For example, if you’re used to eating fish and chips, just take out that chips and substitute with more vegetables and some fish. The same is true with all the other normal meals.
It might be hard especially if you’ve been brought up eating carbohydrates, but trust me, it will be worth it =)
Step 4 – Skip Breakfast To Boost Weight And Fat Lost
The last step is a bit controversial. All our life, we’ve been told that breakfast is the most important meal of the day as it will gives you energy throughout the day.
Well, based on my personal experience, it’s not true.
In fact, I’ve noticed a much higher concentration boost when I DID NOT eat breakfast.
Just like carbs, we don’t actually need breakfast to live healthily. It’s true that if we don’t eat breakfast, our body will go into a fasting state for 16- 18 hours (from the dinner on the previous day (6-7 pm) to lunchtime).
While most people and nutritionist say this is bad, it’s actually to our advantage. As someone that have more than ideal body fat, this long 16-18 hours of fasted state actually helps to boost fat burning.
As I’ve mentioned in the last step, when our body detects there is no glucose in the bloodstream, it will need to tap into other sources to get energy and one of it is our body fat reserve. And keeping our stomach empty in the morning will really helps with this.
I’m pretty sure most of you have doubts about this which is why I’m going to lay out the benefits of skipping breakfast from my personal experience of doing it for a few months:
- I feel much more energetic and focused in the morning
- No more feeling bloated and heavy due to the sugar rush after eating breakfast
- I have more time in the morning to do what I can’t do previously
- One less meal to think about
- More fat burned!
How Will You Feel Doing This Diet?
For a start, you will feel lethargic. It’s very normal as you’re lowering your amount of calorie taken daily.
Your body will be a bit shocked initially as there it won’t find a readily available calorie as normal. But our body is very good in adapting, and adapting it will.
After a few days, the initial sluggish feeling will be gone and you will find yourselves able to go by without any carbohydrate or breakfast.
For me, there’s a remarkable change in how I feel in the morning.
Previously when I always eat to my heart’s content, I’m always bloated and felt heavy when waking up in the morning.
Now, the bloat is gone and my body feels lighter. Without a doubt, it’s something that I truly enjoy and have changed my life to be better.
What’s The Weight Loss To Be Expected?
The amount of weight loss will depend on how much calorie you’re cutting from your BMR figure.
For example, taking into the calculation above and you’re reducing 500 kcal daily, it will amount to 3500 kcal per week.
Assuming your body will lose one pound for each 3500 kcal lost, it will take a whole week for you to lose one pound (or 0.45 kg).
Is it too slow?
Perhaps. But we need to remember that there are 52-53 weeks in a year and if you keep up with this, you’re looking at a weight reduction of at least 52 pounds (or 23 kg)! Now does that entice you?
One thing that I need to emphasize here is that weight reduction is a continuous process. It’s a marathon and not a sprint. You will need to be consistent to burn fat continuously, over the long duration.
It’s also worth noting that a bit of cheat meal here and there might not hurt. After all, our main objective is to create calorie deficit over time as that’s the main thing that will ensure the weight loss.
What If I Want To Lose Weight Faster? Introducing The 2 Week Diet Plan For Fast Weight Loss
If one pound per week is too slow and you want to lose much more weight in a shorter time, then the 2 Week Diet Plan is one program that I can recommend
The program creator said that the diet can help shed off minimum of 6 POUNDS over 2 weeks when using it. In fact, I’ve also tried it before to great success when I dropped off 8 pounds of weight while on this program!
While the 4 steps that I’ve outlined above are more towards a busy working adult that’s just want to lose weight gradually, The 2 Week Diet Plan is specifically designed for those wanting the most result at the fastest time.
As such, it pulls no punches with respect to the dieting procedures inside it to trim your body fat, fast! With The 2 Week Diet Plan, you will learn how to:
- Employ 4 different weight loss strategy over that is very effective. These 4 methods are very powerful even on its own. Thus, combining all 4 inside a 2 weeks plan will turbo-boost your weight loss.
- Learn a simple 20-minutes exercise regime that not only help with boosting fat loss, but also build your muscle so that your body will be toned. The best thing is these exercises can be done at the comfort of your home with just a pair of dumbbells and chair.
- Utilize few tricks using supplements that can supercharge your weight loss
- Lastly, you’ll learn in-depth on how our body works and what we need to do to lose weight (and gain weight). This part is my favorite as it gave me great insight on how our body use calorie and what to do to make that into our advantage. I can’t say how many times I’ve tweaked the diet due to my busy schedule – it’s all possible once you’ve learned the basic principles behind weight loss.
I need to inform you that I got the 2 Week Diet Plan while it was on sale. The normal retail price is $37, but you can get it for a $10 discount at just $27 right now.
(clink here to see if the 2 Week Diet discount is still available)
Losing weight is still possible even if you don’t have time to exercise. Just remember that our body will put on fat and weight IF we’re eating more calorie than needed.
Conversely, to lose weight, we will need to consume less calorie than what our body requires. It’s totally achievable and possible for anyone to lose weight with this route.
The 4 steps of how to lose weight without exercise outlined above are meant to be a step-by-step method for those new to dieting and had lived his/her life in modern diet.
One thing I’d like to emphasize is this will require a lot of willpower and dedication as you’re effectively changing your lifestyle with this process. But I’m confident that by doing these steps, you will also improve your lifestyle to the better.
I hope you already learned how to lose weight without exercise in this article. Feel free to contact me on anything about the dieting process by leaving your questions in the comments section below.
4 thoughts on “How To Lose Weight Without Exercise With These 4 Easy Steps”
I can totally relate with you! Due to my busy work and life, it’s very difficult for me to find time to do any exercise. I would like to try this tips but am worried the initial sluggishness that you mentioned above will negatively impact my work… Any ideas?
Hi Tess. Yes, that initial sluggishness is something that anyone going on a diet (i.e restricting calories) will feel. It’s just the body’s response when we supply it with lesser calorie than what it’s used to – especially if you’re skipping breakfast or doing any intermittent fasting. One of my favorite ways to overcome this is by drinking lots of water.
It might seems simple but you will feel the difference when you drink water on an empty stomach. Even though it has zero calorie (no energy whatsoever), the effect it has on your throat and stomach trick your body into thinking you’ve just eat some food and you’re once again full of energy. Give it a try and let me know how it works for you.
Hi Isaac. I just want to tell you that this diet really works! I’m only in my first week and I’ve lost 1 kg! Yeah, maybe not so much but coming from someone that had a huge problem to lose weight, this is definitely a success for me. Now I’m eager to read the 2 Week Diet ebook that I just bought =P
Hi Jess. That 1 kg is only the beginning =) If you follow the 2 Week Diet strictly, there’s a huge amount of improvement waiting for you. Don’t forget to update us with your progress.