woman with measuring tape

Do These to Lose 10 pounds without exercise

Lose weight without exercise

Can you lose weight 10 pounds without exercise? Yes, and it might be easier than you think. Ever heard of the expression “abs are made in the kitchen.” It’s easier to watch what you eat than it is to burn calories through exercise.

 

Contrary to popular belief, exercise is not the fastest way to lose weight.  To lose 1 pound, you need to burn 3500 calories. If you choose to do it through exercise, you need to commit to long hours of intense exercise every day.

 

According to this study, this will involve bicycling at 20Mph for 30-minutes. Not that easy is it?

 

Controlling your diet, on the other hand, is easy and convenient. You do have some control over what you eat, and if not, you have control over how much you eat.

 

Burning 3500-calories in a week is a simple as subtracting 500-calories from your daily diet. For someone on 2,000 calories a day, this means eating 1500 calories. While you might have to forgo some high-calorie foods, you can still enjoy healthier foods and lose weight. In this post, we share with you three simple ways to lose 10 pounds without exercise.

 

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Lose 10 pounds without exercise

1. Track your calories

Calories are a unit of energy. This determines just how much energy your body gets after you consume or drink something.

 

One of the main functions of food is to provide a steady supply of energy. Your body only needs a certain amount of energy to support body functions. The calories each person needs vary, depending on factors such as weight, height, age, gender, and lifestyle.

 

According to these dietary recommendations, adult women need between 1500 – 2000 daily calories. Adult men need more about 2000- 2400 daily calories.

 

How many calories do you need?

The amount of calories you need depends on factors such as your age, weight, height, gender, and lifestyle. Use this simple calorie calculator to determine the specific amount.

 

For example, a woman weighing 165 pounds with a sedentary lifestyle needs about 1905 calories to maintain her weight. However, to lose weight she needs to cut back by at least 500 calories daily.

 

By cutting just 500-calories from her diet daily and sticking to it, she can expect to lose at least 1-lbs weekly. At this rate,  she can successfully lose 10 pounds in about 2-months.

 

In addition, when you track your calories, your diet is not restricted. You can eat what you want as long as it fits your macros. However, for success, you want to stick to healthy weight loss foods.

 

While french fries might be a tempting idea, they will not sustain you for long. You might find yourself overeating if you choose to include the wrong foods in your diet.

woman keeping track of her calories

How to keep track of your calories

Counting calories can be a challenging process. Thankfully there are several fitness apps you can use to make the process easier. These apps are a must-have when you’re counting calories. These include apps such as;

 All you have to do is measure your foods and they’ll calculate the calorie breakdown for you. In addition, you can make your own customized recipes for more accurate estimates.

 

I have personally been using MyFitness App and I love it.  The major selling point for me was its diverse library. It’s almost impossible that you have a food item, not in its library. In addition, you can scan barcodes for nutrition breakdown.

 

How to measure your food.

The easiest way to calculate the calories present in your food is by measuring it using a kitchen scale or a measuring cup. The goal is to be accurate as possible when measuring.

 

I find that using a kitchen scale is much easier for me. For example, for lunch, measure out the amount of chicken you want to have and rice. Don’t forget the ingredients used when cooking, especially the cooking oil. Record this in your MyFitnessApp, and it will show the total calories.

 

Quality of your food matters

Counting calories is one of the easiest ways to lose weight. You already know just how much your body needs and your limits. However, one thing that can make or break this weight loss strategy is the quality of your food.

 

Stick to healthy filling foods that will keep you satisfied for longer. 300 calories of baked sweet potatoes is much better than 300-calories of french fries. Make the right food choices to make the process easier.

plate with food

2. Intermittent fasting

Intermittent fasting is an eating approach that restricts eating to a few hours or on certain days. It’s not a diet and therefore does not restrict what you eat but when you eat.

 

Because eating is restricted, many people find themselves losing weight effortlessly when intermittent fasting. There are different intermittent fasting protocols you can use. The most popular schedule being the 16/8 intermittent fasting.

 

16/8 intermittent fasting

On this fasting schedule, eating is restricted to 8-hours while the remaining 16-hours are spent in a fasted state. During these 16-hours you’re not allowed to eat anything. However, calorie-free drinks such as coffee, tea, or water are allowed. No sugar or cream.

 

On this intermittent fasting schedule, you either skip breakfast or dinner. If you prefer to eat dinner, skip breakfast and break your fast with lunch the next day and vice versa.

 

Alternate day fasting.

Perhaps one of the most challenging schedules to follow yet allows for quick weight loss. On this schedule, you’re fasting for 36-hours and then eating all your normal meals on the day you break your fast then fasting again.

 

Because of the large calorie deficit created. Many people have experienced fast weight loss with alternate-day fasting. However, because you’re going 36-hours without food, hunger is a constant battle.

 

Eat stop eat

The eat stop eat intermittent fasting schedule was created by Brad Pilon. On this schedule, you fast for 24-hours on 2-non consecutive days.  For example, if your fast is on Monday, your next fast day might be on Thursday. If you prefer to eat breakfast, schedule your fast to start after breakfast and end the next day at 8 am.

woman eating a big burger

OMAD

OMAD stands for one meal a day. On this intermittent fasting schedule, you’re allowed to eat only one meal a day. 20-hours of fasting are accompanied by a 4-hour eating window. Its also commonly known as the warrior diet as its founder was a former member of the Israeli special forces.

 

5:2 intermittent fasting

On the 5:2 diet, you’re allowed to eat normally for 5-days of the week. However, your calories are restricted for 2 days. On these two non-consecutive days, you’re allowed to eat only 25% or 1/4 of your daily calories. For someone on a 2000 calorie diet, this might mean eating only about 500-calories.

 

3. Eat more protein, healthy fats, and veggies.

When you’re trying to lose 10 pounds without exercise, the type of food you eat is of almost importance. The best weight loss foods are full of protein, fiber, and healthy fats. They will keep you full for longer and reduce your appetite. These include foods such as;

 

High-protein foods.

Protein-rich foods are a must-have when you’re trying to lose weight. Not only will they keep you full, but they also boost your metabolism. Your body burns as much as 35% more calories digesting high-protein foods. These amazing effects of protein on weight loss have been well-documented in several studies.

 

Start your day with high-protein foods such as omelets to avoid midday snacking.

 

Aim to eat at least 0.36g of protein per pound of body weight, this means;

  • 46 grams of protein per day for a woman with a sedentary life
  • 56 grams of protein per day for a man with a sedentary life.

 

Include high-protein foods such as; eggs, lean beef, sardines, salmon, lean beef, skinless chicken breast, and cottage cheese in your daily diet. If you have to snack, consider high-protein snacks such as; hard-boiled egg, jerky, Greek yogurt, and edamame.

walnuts in a bag

Healthy fats

A healthy diet should include healthy high-fat foods. These foods are not only good for weight loss but for general health too. Healthy fats are a key part of the Mediterranean diet and it is considered the most heart-healthy diet in the world.

 

Healthy fats are a great way to reduce your appetite as they keep you full for longer. Just try snacking on some walnuts, you’ll notice the difference. Some great high-fat foods to add to your diet are; avocados, fatty fish, dark chocolate, whole eggs, olive oil among others.

 

Despite their benefits, high-fat foods are high in calories at 9-calories per gram. Experts recommend your limit high-fat foods to about 20% – 35% of your daily calories. For someone on a 2,000 calorie diet, this means about 57g to 100g of fat daily.

 

Vegetables.

When it comes to high-volume food, you won’t find any better foods than veggies. They’re a great way to make your meal more satisfying without adding on calories.

 

A cup of broccoli contains about 31-calories. Eat as much as you want without having to worry about extra calories. Just don’t add any oil or heavy cream as you cook these veggies.

 

Some of the best veggies to eat to lose weight include broccoli, spinach, kale, carrots, green peas, and cauliflower.

woman with measuring tape

Lose 10 pounds without exercise final thoughts

To lose 10 pounds without exercise, focus on your diet. There are a few things you can do to ensure that you start losing weight fast. The first is counting calories. By counting calories, you know just how many calories your body needs daily.

 

Using simple online calculators, you can determine how much you need to eat to start losing 1 lb weekly.

 

The second is intermittent fasting. If you find it hard to count calories, try intermittent fasting. With this eating approach, your eating hours are restricted, and you’ll find yourself eating fewer calories effortlessly.

 

Lastly, choose the right weight loss foods to lose 10 pounds without exercise. High-protein foods, healthy fats, and low-calorie veggies are your best options. These foods will reduce your appetite and keep you full longer.

 

How to Lose 10 pounds without exercise