Loosing Weight Outside of Exercises
1. Drink lots of water: There is a reason this is number 1- not only does it help you feel fuller, drinking the International Sports Sciences Association recommendation of drinking 8-12 glasses of water a day will ensure that your liver metabolises fat effectively. If you're using supplements like creatine, ensure you drink even more, as creatine tends to promote water retention in muscles.
2. Stand up: Stand up as opposed to sitting when you have the opportunity. A study by the University of Chester found that you actually burn 0.7 calories per minute more standing that you do sitting. Although this might seem minuscule, standing for 3 hours a day would burn an extra 144 calories a day, which amounts to 30,000 more calories a year or eight pounds of human fat!
3. Create a caloric deficit: The easiest way to say this is, burn more than you eat. The easiest way to getting about this is to find out what your basal metabolic rate is, which is the amount of calories you burn to simply exist, and consume a bit lesser than that amount (as a deficit would be created on any additional amount of activity you do to carry on with your daily life). Use this formula:
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
4. Intelligent swaps: You haven't got to fall into the fad diet bandwagon to actually create a change in what food goes into your system to promote fat loss. It is always better to make sustainable changes that can help you create that 'bespoke' healthy lifestyle that would suit you best, rather than generic mass market diet programmes. Some swaps that worked for me are swapping rice for quinoa and moving away from making curries to grilling chicken and seasoning them with spices. Also, if you are determined, try and swap for foods with a high thermic effect. To break it down further, the body consumes roughly 30% of the calorie intake of lean protein to actually digest it, whilst for carbohydrates it is 5-15% and for fats it's 0-5%. The simplify this, if you were to consume 500 calories of protein, the body would use about 150 calories to digest this, which would help you take your caloric deficit even further.
5. Skip sugary drinks: Actually, don't do that. Just making sure you're paying attention. While simple carbohydrates taken immediately after a workout helps in restoring muscular and liver glycogen stores, sugar taken at other times your insulin spike will convert the glucose to fat and store it. Give that sugary drink a miss and opt for tea, coffee or water.
6. Sleep: Try to get at least 6 hours of sleep a day. If your body does not get the sleep it needs, your cortisol level during the day would be sky-high. Cortisol is a 'fight-or-flight' stress hormone that your adrenal glands produce. If your cortisol levels are high, the body goes into 'survival' mode and resists fat loss. more
2. Stand up: Stand up as opposed to sitting when you have the opportunity. A study by the University of Chester found that you actually burn 0.7 calories per minute more standing that you do sitting. Although this might seem minuscule, standing for 3 hours a day would burn an extra 144 calories a day, which amounts to 30,000 more calories a year or eight pounds of human fat!
3. Create a caloric deficit: The easiest way to say this is, burn more than you eat. The easiest way to getting about this is to find out what your basal metabolic rate is, which is the amount of calories you burn to simply exist, and consume a bit lesser than that amount (as a deficit would be created on any additional amount of activity you do to carry on with your daily life). Use this formula:
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
4. Intelligent swaps: You haven't got to fall into the fad diet bandwagon to actually create a change in what food goes into your system to promote fat loss. It is always better to make sustainable changes that can help you create that 'bespoke' healthy lifestyle that would suit you best, rather than generic mass market diet programmes. Some swaps that worked for me are swapping rice for quinoa and moving away from making curries to grilling chicken and seasoning them with spices. Also, if you are determined, try and swap for foods with a high thermic effect. To break it down further, the body consumes roughly 30% of the calorie intake of lean protein to actually digest it, whilst for carbohydrates it is 5-15% and for fats it's 0-5%. The simplify this, if you were to consume 500 calories of protein, the body would use about 150 calories to digest this, which would help you take your caloric deficit even further.
5. Skip sugary drinks: Actually, don't do that. Just making sure you're paying attention. While simple carbohydrates taken immediately after a workout helps in restoring muscular and liver glycogen stores, sugar taken at other times your insulin spike will convert the glucose to fat and store it. Give that sugary drink a miss and opt for tea, coffee or water.
6. Sleep: Try to get at least 6 hours of sleep a day. If your body does not get the sleep it needs, your cortisol level during the day would be sky-high. Cortisol is a 'fight-or-flight' stress hormone that your adrenal glands produce. If your cortisol levels are high, the body goes into 'survival' mode and resists fat loss. more
Viewed by 977
View all 17 comments Below 17 comments
If you dont exercise, you will have to eat less. But then you will feel sleepy and exhausted all the time and feel like eating more than what you need to cut down weight. To get maximum energy from minimum food your body has to be more efficient, for which exercise is essential. Else whatever you eat will only turn to fat and give you less energy. more
Jul 22
BMR if includes hereditary Factor ? Bot FATHER & MOTHER HEALTHY BIT OVER WEIGHT CHILDERN BORN ARE HAVINg LARGE FRAMES It mey have + efferct As they grow older pl ANS more
Jul 22
We are Lions Club Mumbai Sujok affiliated to the Lions Clubs International. We are trying to bring awareness that people can treat themselves for acute or chronic pain, weakness, improve Immune system by noninvasive Art & Science of Self Healing. Its very simple to learn and practice even by an illiterate person. We have uploaded over 100 videos guiding people to carryout self treatment for various health problems on You Tube under Sujok. If people know First Aid for Bleeding, pain etc. management without using medicines it could be very useful in normal times and in times of disorders. It can be taught properly on Dhoordarshan also. Government won't have to spend much, Lions Club can teach people free. India will become healthy. If you feel so Please join us in AYUSH CIRCLE and write about it. Luthria G., www.lionsactiontv.com, more
Jul 22
Pl go for glutenfree asian diet. That means lots of clear soups with plenty of vegetables. Rice and dal of ur choice. Include regular yoga or morning walks. Avoid tasty foods like samosa, kachori, chips, bread, paneer and all fried and processed foods. And ofcourse hydrate urself by drinking plenty of H2O i,e water. It is not easy. I have done it and lost about 5kg and am stabilised. However pl. spk to ur family doctor before doing anything different. Best wishes. more
Jul 21
