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2023-08-21 20:52:18

How to Lose Weight WITHOUT Working Out! (This Actually Works)

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But before we get into all that , don't forget to subscribe to our channel and turn on post notifications that way you won't miss any of the helpful and interesting updates coming out daily on the bright side of life .

Although it may sound pretty tiresome .

Counting and cutting down on calories has helped lots of people shed unwanted pounds .

The fact of the matter is that you need to consume fewer calories than you burn if you want to lose weight , period , how fast that will happen depends on how much you reduce your calorie intake .

But it's not a one size fits all type of situation .

Your ideal calorie intake depends on your age , height size , lifestyle , gender and overall health .

At the same time , there are some general recommendations .

The 2015 to 2000 and 20 dietary guidelines for Americans advise men to consume 2500 calories a day .

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While that number for women is 2000 little kids should take in about 1500 a day while adolescents require a lot more .

Especially boys .

For instance , an active and rapidly developing male teen from 16 to 18 years old needs roughly 3200 calories per day .

As people get older , they need fewer calories .

The for that is their metabolism slows down so they need less energy .

That's why women aged 19 to 25 need 2000 calories a day .

But that number drops to 1600 after they turn 51 years old .

According to the Centers for Disease Control and Prevention .

If you consume the same number of calories as you burn , you're in what's called caloric balance .

This way , your weight will remain stable and unchanging .

If you take in more calories than you burn , you're in caloric excess as a result , you put on weight and if you wanna lose weight , you need to create a calorie deficit .

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That is , you should consume fewer calories than you burn .

And that's where the main problem lies .

Too many people get overly enthusiastic and start undereating .

But consuming only 800 or 1000 calories a day isn't enough to support your body mass during the weight loss process .

Not to mention you risk messing up your metabolism or even worse , seriously harming your health .

So how can you figure out the perfect daily calorie amount that will lead to shedding unwanted pounds without damaging your system ?

For one , you can use an online calorie calculator .

Any search engine will offer you a number of options to choose from or you can use the Harris Benedict equation .

First of all , you'll need to calculate your basic metabolic rate or BMR using the following formulas for women .

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As for your go to free time activities , they include watching TV , reading perhaps strolling through the park or doing light household chores .

If that sounds like you , then your activity factor is 1.2 .

Light .

You also spend a lot of time sitting down .

You probably work in an office , but you get at least one hour of moderate activity or exercise in your schedule each day .

If so , your activity factor is 1.375 moderate .

You perform light physical or manual labor throughout the day .

You also get some intensive exercise that lasts no less than half an hour .

3 to 4 times a week might be jogging , cycling , swimming or playing active sports like basketball or tennis .

In this case , your activity factor is 1.55 very active .

This will be your level of activity if you exercise for no less than one hour , 5 to 7 times a week or perhaps your occupation demands a lot of physical labor .

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For example , construction work , brick laying , carpentry , farming and so on .

If this is the case , your activity factor is 1.7 extreme .

There aren't that many people who have an extreme level of activity , but they do include , for instance , athletes with demanding and almost nonstop training sessions or people who have an extremely hard physical job such as steel workers or miners .

These people's activity level is 1.9 after you figured out your level of activity multiply your BMR by your activity factor , the number you get is the number of calories you need to consume every day to maintain your weight .

If you wanna lose weight , try to create a caloric deficit .

This will set the wheels in motion and exactly how big should this caloric deficit be that ?

Of course , depends on three things .

Number one , how much do you exercise per day ?

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And in what way you expend calories all the time , but some activities burn way more calories than others .

Here are several examples of different activities and how many calories you burn , doing them for half an hour .

For the sake of calculation .

This is an approximation for a person weighing 100 and £25 .

Simply working on a computer burns 41 calories , weight lifting will burn 90 calories .

Half an hour of water aerobics , burns 100 and 20 calories .

Walking at a speed of 4.5 MPH will expend 100 and 50 calories .

Just swimming for half an hour , burns 100 and 80 calories running at a speed of six miles an hour , burns 300 calories .

And even when you're asleep , you burn about 19 calories every half hour .

Number two .

What's your diet like ?

If you follow a high protein diet , you burn more calories .

Surprisingly , your body needs to make more of an effort to digest and metabolize protein .

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That's why it's a good idea to alter your diet instead of just eating less .

Number three .

What's your individual metabolism ?

Any calorie calculator , including the Harris Benedict equation is based on averages .

But you are you not some average or generalization , you can use these numbers at the beginning of your weight loss journey .

But later on , you need to adjust the system to your personal needs as your metabolic rate changes over time .

On average , experts recommend cutting down on 500 to 1000 calories a day to lose one or £2 of fat in a week .

But such a drastic reduction can seriously influence your ability to lose weight in the long run .

Those pounds you've shed with such difficulty and strict limitations will come right back as soon as you return to your previous calorie intake .

That's why you should take it slow and monitor every step you take , for example , at the end of a two week period , check how much weight you've gotten rid of .

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If you're left dissatisfied with the rate of your weight loss , try to include more physical activity before you reduce the number of calories you consume after that , remove another 250 calories from your daily intake and test this approach for two more weeks .

There are also some tips on how to burn energy faster so that you can lose weight more efficiently , eat a breakfast full of protein and healthy fats , that'll keep you full for longer so that you don't feel the desire to snack throughout the day , have your meals at the same time .

This will help you burn calories .

More effectively includes slow burning calories in your diet .

High fiber carbohydrates found in quinoa buckwheat or beetroot and healthy fats and avocado fish and olive oil need more time to release energy .

So after eating them , you won't get hungry so quickly , consume more foods rich in fiber , vegetables , fruits and whole grains will do you right , change your manner of eating .

Try to rest between courses and eat slowly .

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It usually takes your body 20 to 30 minutes to realize it's full .

Don't ban your favorite foods from your diet .

This will only lead to cravings .

Feel free to spoil yourself with a treat from time to time .

Just keep the portion small .

Make a shopping list that includes all the products you'll need for healthy meals and snacks and more importantly , stick to this list when you go grocery shopping .

What tricks do you use to lose weight ?

Do you count calories ?

Tell us in the comments below .

And if your wish is to stay healthy and slim on the bright side of life , then give us a thumbs up and be sure to subscribe .

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If you are losing weight too quickly , then you want to go back and add 200 calories back on because we want to be losing weight at a nice , slow and steady rate .

This is gonna help make it sustainable and it's going to help make it healthy .

So once you get started on your tracking and looking at your calories and seeing what your weight loss is , you want to make the necessary adjustments so that you're on the right track of losing about half a pound to £1 a week , right ?

So I try to explain that in a way that's as simple as possible .

I hope it makes sense and I will have it all written down in the description box .

So check that right .

So those are my main tips for how to lose weight without working out again .

The best way to lose weight is through a combination of diet and some of the healthy lifestyle tips that I shared and exercise .

So definitely exercise .

If you can .

If you guys did enjoy this and you got something from it , please just take a minute and hit the thumbs up button .

I would really appreciate it .

Let me know down in the comments .

What is your favorite healthy snack ?

I'm always looking for new snack ideas .

So I would love to hear from you with all that said .

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Thank you guys so much for watching and I will see you on Wednesday with a new video .

Bye .

I know you say you don't like working out but hear me out you can use the baby in your workout .

Baby lunges .

Look reverse baby launch and into a baby squat .

That's what I call baby weight , baby weight , baby weight , baby weight .


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