Can I lose 40 pounds without exercise? This question may sound crazy, but the answer is even crazier: yes. Even if you don’t exercise that much, maybe you don’t have the time or you just don’t like it, you can shed 40 pounds. But how? We will target what you put in your body. If you don’t have any health issues, the main reason why you’re gaining weight is that you’re eating the wrong food.
You splurge on carb-rich food that makes your sugar level spike up or you love eating junk foods that don’t bring in any nutrients. Whatever unhealthy foods and activities you do, it’s time to change it to lose your weight without too many physical routines.
1. Watch your sugar intake
Sugar is almost in every commercial product we eat and if you don’t know what added sugars are, you’ll be consuming more than what’s required. Sugar is directly related to obesity rates in the US as we consume about 15 teaspoons of sugar a day. With that, we experience weight retention which will then result in weight gain once it piled up.
You should only consume 25 grams of sugar if you’re a lady and 37.5 grams if you’re a gentleman. This is the prescribed quantity per day.
2. Eat slowly, please!
Eating slow will help you eat less. Chewing your food a lot will trigger the satiation signal of the brain, which will make you feel full even before you consume all your food. But eating slow doesn’t mean that you’re going to stop in between Facebook chats or emails. You should focus on what you eat and chew it consciously if you want to lose 40 pounds without exercise.
Attentive eating will make a difference in your diet once you try sticking to it.
3. Choose healthy foods
You don’t need rocket science to reason this out. You can’t expect to lose weight if you keep on munching Doritos every night. You should eat vegetables and fruits instead of processed or canned goods. Veggies are packed with nutrients minus the artificial flavorings, added sugar, and unnecessary calories.
Fast foods aren’t good too as it contains lots of salts that will make water retention longer. Bloating will make you feel fatter than you actually are.
4. Always drink water
Water is your fat flusher with zero calories. It pumps up your resting fat burns while boosting your metabolic rates. Somehow, it acts as a cleanser on your stomach. Drink at least eight glasses of water all throughout the day. You should drink more if you’re sweating a lot.
The trick here is drinking cold water. Once the cold water enters your body, your system will burn more calories to warm the body up. This may not be a big dent but will still help your weight loss plan.
5. Sacrifice one fasting day a week
You can practice one day of fasting each week. Intermittent fasting is the most common type where you get to eat within the eight-hour allotment then fast for the remaining 16 hours. You can research other varieties of this.
Still, you should plan your meals well instead of splurging on foods on the eight hour eating time. You should keep in mind the calorie count limit to lose 40 pounds without exercise. Practice healthy eating at all times and avoid the temptation of sneaking into a Snickers bar.
6. Ingest probiotics
With probiotics, you regulate the bad bacteria in your stomach that cause a variety of digestive problems like LBM, indigestion, and constipation. This is important, as you need to have a cleansed stomach for better nutrient absorption.
There are probiotics supplements that you can buy over the counter. If you want, you can eat natural foods rich in probiotics like pickles, Kimchi, yogurt, sauerkraut, and more. Aside from helping your digestion, probiotics also prevent cravings.
7. Try Glucomannan pills
A Glucomannan pill is enough to turn a glass of water in a complete jelly state so imagine what it can do to your stomach. Once Glucomannan forms a lump in your stomach, you’ll feel satiated for a long time. Suppressing hunger is important especially if you’re a hefty eater.
Glucomannan is an organic fiber extracted from elephant yam fruits. Many fitness enthusiasts proved the effectiveness of this pill in preventing hunger and lessening calorie intake.
8. Spice up your meals
Spices like cayenne pepper can add fullness after every meal. This is also tricky if you hate spicy food as you’ll likely to eat less. Chili has capsaicin compounds that experts believe to increase metabolic rates for faster fat burning. It also suppresses appetite to avoid overeating and to lose 40 pounds without exercise.
If you can, sprinkle a little bit of chili powder on your meals or smoothies to enjoy this benefit. Still, this isn’t a requirement if you don’t have the penchant for spices.
9. Don’t forget the fiber
Together with water, fiber is necessary to improve your digestive system. It acts as a flusher for toxins and other solid wastes in your stomach. If you’re a constipated person, you’ll really need enough amount of fiber in your diet.
It’s advisable that you take 25 grams of fiber a day but not in one sitting. You should eat vegetables rich in fiber every meal to scatter the RDA. This is why you shouldn’t eat fiber bars that promise to give you required fiber needs.
10. Take enough protein
Protein helps your muscles become more toned. As you know, muscles help you burn fats. There are smoothie recipes that are intended to be protein packed and can fit as a meal replacement. You can eat meat and fish for protein supply, but if you want, you can purchase a tub of whey protein.
Bodybuilders usually indulge in proteins to carve their muscles. But in your case, you should check if your body will react positively with excessive protein.
To lose 40 pounds without exercise, you badly need to overhaul your diet. You should abide by these tips if you really want to succeed. However, there might be some points that might not be applicable to you especially if you have some intolerances. But if you have anything to add, feel free to drop by the comment section.