Top 3 Ways To Burn Fat Without Exercise


Great news!  If you hate going to the gym but want to burn fat without working out you're in luck.  You don't have to exercise to lose weight.  

Wait gym lovers, you don't want to miss out.  What I'm going to share with you will substantially impact your fat loss more than an hour of cardio at the gym.

Exercise only accounts for a very small percentage of calories burned by your daily workout. 

Our energy comes from the food we eat and we burn about 10 to 30 percent of our calories from physical activity like cardio or even weight lifting.

Unfortunately, you're not going to burn a ton of fat by just exercising.  

The 4 proven fat burning methods I’m going to explain will play a bigger role in losing fat than going to the gym.  

I do want to point out that I’m not saying you should skip out on lifting weights.  

It’s a great way to help you reach your goals of getting that sleek body you’ve always dreamed of.

Weightlifting is not only important for building muscle, it contributes to your overall  health and changes the way your body is shaped.

You don’t want to do all that work to just be a skinnier version of yourself right?  You want your body to look toned and healthy.  

For those of you who hate exercise, I’m sorry to say the only way you can accomplish more muscle is to hit the weights.  

Unlike cardio, working out with weights can be quite enjoyable and extremely improve your strength.

Even though I wasn’t in sports growing up, I was able to jump right into weightlifting with no problem.  

It gave me the confidence that I didn’t have as a child.  Plus gave me a ton of energy.

Having more muscle mass gives you the advantage of burning more calories even when you’re doing things like sitting on the couch, or sleeping.

If muscle tone is a concern, then weight training is essential.

Some of you may be unable to exercise because of an injury or truly don’t time.  Or maybe you have small children to take care of.  

I get it, between your work and home life by the end of the day you’re supunt.  

Even if you’ll never be able to prioritize weight training all is not lost.  Exercise is not the only way you can significantly burn fat.  

That’s why I decided to write this article, to spread the word.

3 Ways To Burn Fat Without Exercise

1.  Diet


Diet, I use the word lightly.  Because we all know that dieting never works for the long term.  What you eat will determine how you look, feel and your overall health.  Eating healthy is one of the most important things you can do for yourself.

That being said, it doesn’t mean that just because you're eating healthy you can overeat.  Overeating is the primary reason so many people are overweight.

If you're not going to exercise it’s essential to make the most of the calories you take in.  To lose fat, your daily calories need to be less than you burn off.It’s important to create eating habits that allow you to enjoy the food you eat.  While continuing to reduce the amount of calories you consume.

There are a countless amount of fad diets out there that sound easy and enticing.  jumping on the bandwagon will only put you in a vicious circle of weight loss, binge eating, and gaining back more weight then you started with.

You never want to do anything that’s going to negatively affect your metabolism and mental health.  There are a few things that can help you decide what foods you should and shouldn’t eat.

When creating your meal plans choose foods with a high thermic (melting) effect.  Proteins like grilled fish, chicken, lean beef, and eggs not only help you burn more fat, but temporarily increase your metabolism.

Studies on protein have shown that these foods are extremely beneficial for body composition.  People who regularly get most of their calories from protein will have a higher metabolic rate than  those who consume less protein.

Eating proteins with every meal will help you  stay full during those mid afternoon times.  Preventing you from grabbing the first food you see and putting it in your mouth only to regret it later.

Getting enough daily protein can sometimes be a challenge.  Especially if you're a vegetarian or vegan.   Adding protein powder to your meals is an easy way to make sure you get enough protein.

For those meatless meals it’s easy to add to things like your favorite pancake recipe, smoothies or even ice cream.  Allowing you to stay satisfied and control your sweet cravings.  In addition to keeping you full until your next meal.

All protein powders are not created equal.  Some lower quality brands are high in sugar, cholesterol, calories and cause gas and bloating.  Here is one of my favorite protein powders that checks all the boxes.  

Lastly, another tip to keep your calories in check is to stay away from empty liquid calories.  These include soda, sugary teas, juice, creamy coffee drinks,and alcohol.  Substituting drinks with ones containing artificial sweeteners is not recommended.  

They are not only unhealthy, but could lead to health problems.

2.  Non Exercise Activity Thermogenesis



What?  Non Exercise Activity Thermogenesis or N. E. A. T. is anything that you do that’s not working out or sleeping.  These can be things like folding laundry, playing with your dog, working on the computer, taking a walk, yard work, or even fidgeting.  

I would've never thought that such ordinary things you do everyday would actually burn fat.  Several studies have shown that people with higher N. E. A. T. levels have less body fat.

Not only that, but your N. E. A. T. activities can cause you to burn an extra 2,000 calories a day in addition to your basal metabolic rate.  How crazy is that?If you're not familiar with the term (basal metabolic rate), it’s the number of calories you need to keep your body going when at rest.

That being said, it’s not the same for everyone.  The number of calories you burn from these NEAT activities depend on a number of things.Like your lifestyle and body weight.  This is a simple but amazing way to melt away even more fat then through exercise.

Since the amount of time you spend not exercising is about 16 hours a day you can see that it’s a huge part of your day.  Focusing on your NEAT movements is especially crucial if you're not exercising.

There are a lot of ways you can keep active without having to rack your brain over it.  If you're home all day you could take a walk with your dog after your morning coffee.

Set a reminder every hour to get up and walk around for a few minutes.  While at work you can take the stairs or the long route when using the restroom.

Park your car further away then you usually do.  This not only gives you more exercise, but can save on those door dings.  Think about the time we spend on our phones. 

Talking, texting, or playing games.  Instead of sitting down, walk around.  Just remember the less you sit still, the more calories you will burn without having to kill yourself.

3.  Drink Plenty Of Water


You’ve probably heard this phrase all of your life, “Make sure you drink plenty of water.”  But did you know that drinking more water can actually help you lose fat?

Just by switching out things like soda, or coffee could cut the fat and save you some money in the process.  My husband was a soda lover all of his life and never realized how much it was adding to his middle section.

By just eliminating that one thing from his diet and replacing it with water he lost 8 pounds.Researchers have found success in studies with overweight people who drank two cups of water before each meal.  They lost weight and saw a reduction in their BMI and improved body appearance.  Without doing anything else except drinking more water.  When you increase your hydration, your body works more efficiently.

According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.

Another way water helps you lose weight is that it acts as a natural appetite suppressant.Have you ever noticed that even after a large meal you still feel hungry?Even if you're slightly dehydrated your body tells your brain that you're still hungry.  You don’t realize that you're just thirsty.  The same thing happens with your stomach.  

Since water takes up the same amount of space as the food in your stomach. When it’s full, it tells your brain that you don’t need any more food.  So everytime you feel hungry, reach for a glass of water.  

The majority of the time it will eliminate your hunger pains and make you fuller.  If drinking water when you feel hungry doesn’t help, it at least reduces the amount of space in your stomach.  

Which will at least cause you to eat less.  Water will also benefit you by helping your body get rid of waste.  This is extremely important to avoid digestive issues.  

When you allow waste to build up in your body you'll feel terrible.  With a bloated and swollen stomach, that makes you look puffy. That can even add inches or extra water weight.  

Dehydration can also hurt you in another way.  By increasing your body's cortisol levels.  Cortisol is a stress hormone that impacts fat loss.  So how do you know how much water you should drink?  There isn’t a one size fits all answer to that question.  

According to Harvard Medical School the general rule for healthy people is 4-6 cups a day.  If you're taking medication like non-steroidal anti-inflammatories, opiates, antidepressants and diuretics, these may cause fluid loss.

If you are outside on a hot day or sweating more due to exercise your recommended water intake is 2-3 cups an hour.  To put your mind at ease it’s a good idea to ask your doctor.

Here are two proven tips that I use to gauge whether I need to hydrate.

  1. Drink water before you get thirsty.  It may sound obvious but, if you wait you'll already be slightly dehydrated.
  2. Check the color of your urine.  It should be light yellow or clear, never dark.

I hope you enjoyed learning about my top 3 ways to burn fat without exercise.  Thank you for reading my blog.  Please feel free to comment.

Lorraine Buttress




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