How to Lose Weight in 2 Weeks without Going to the Gym

a bowl of vegetables
a bowl of vegetables
The popular weight loss mantra says, ‘Eat less, move more.’ The two pieces of advice do not have equal value. Moderate intensity exercise helps to maintain and improve health. A few studies report that exercise alone is not necessarily the best method of losing weight.


Exercise makes you hungrier, which can undermine weight loss. Those who exercise may believe they can indulge in junk food because of a calorie deficit created or as a reward because they exercise


What is even worse is the study in the Obesity Reviews jJournal that found people tend to overestimate the number of calories burned when they workout. Participants usually overcompensate for workouts by eating calories more than the amount burned.


Exercise does shrink the waistline, but not as much as a change in diet. Eating less takes priority on the weight-loss journey. It is easier to say you will consume fewer calories than doing so. Here are some slimming secrets to help tackle a muffin top with diet swaps as well as changes in eating habits and lifestyle. So, can you really lose weight without the gym? Read on.

Go to Bed Earlier

The first line of defense for eating less is to get a good night’s sleep. When the body does not get enough quality sleep, the hunger hormone ghrelin increases and leptin, a satiety hormone decreases, resulting in hunger pangs that cannot be ignored. Studies show that sleep-deprived individuals crave more high-fat, high-calorie, and unhealthy foods. Not only do they eat more food, but the food they eat is junk.  

Drink Black Coffee

a cup of black coffee

More than half of Americans drink coffee regularly. Many use calorie-laden additives such as cream, flavored syrups, or sugar. Rather than being a drink with no more than five calories, the average cup of Joe becomes a 69-calorie beverage.

Black coffee saves a person almost 500 calories per week. Most of the extra calories come from sugar. Black coffee lowers the risk of metabolic disorders such as diabetes and insulin resistance.

Keep Water Nearby

woman drinking bottled water
It is ironic that people respond to thirst with food rather than something to drink 60 percent of the time. A study published in the Physiology & Behavior Journal reported the statistics. Experts believe the same part of the brain controls thirst and hunger and signals sometimes get mixed up. Keeping a water bottle to hand helps respond correctly to thirst. Drinking water helps a person feel full, keeps the metabolism humming, and helps debloat.

Use Extra-Virgin Olive Oil Instead of Canola Oil

Soybean and canola oil are high in omega-6 fatty acids that are inflammatory. They cause the body to be in a state of chronic inflammation that causes skin issues and weight gain. Extra-virgin olive oil has polyphenols known to be helpful in lowering blood pressure. The oleic acid in extra-virgin olive oil helps in reducing appetite and promoting weight loss.

olive oil over olives

Choose Two Percent

Fat-free foods do not always translate to a body that is fat-free. A study in the European Journal of Nutrition found people who ate dairy that was full-fat tended to gain less weight and weigh less over time than people who chose non-fat products. Experts say that the low-fat content can be less overall satisfying. Fats digest slowly and cause a feeling of being full longer. Many fat-free foods contain waist-widening artificial ingredients.

Keep a Snack Handy

Studies have shown that people who ate late lunches or go for more extended periods of time between meals consume more calories at mealtime than people who eat more often. The reason is simple. They are hungry and running on an empty stomach.  

The body makes a switch to starvation mode and the production of hunger hormones increases. The increase causes a person to overcompensate when they finally decide to eat. It is not necessary to push through the mid-morning grumble. Carry a snack to curb the hunger pangs.

Make Foods that Are Healthy Easily Accessible

Struggling with junk food isn’t a question of willpower. The University of Sydney conducted a study that showed eating junk food can be habit-forming. The habit can be perpetuated by a food cue such as a fast food commercial or stepping into your kitchen. It takes patience and time to break the habit. Prioritize healthy foods in the pantry by putting them in front of junk food. To eat a cookie, you have to push quinoa and almonds aside.

Have Chopped Vegetables on Hand

The PLOS Medicine Journal published research that linked high-fiber vegetable consumption to weight loss results when compared to diets low in foods containing high-fiber. The vegetables are satiating and displace nutrient deficient snacks such as pretzels and potato chips.

frozen vegetables

Eat at Least One Meatless Meal

You don’t have to become vegan to benefit from meat-free diets. Eating one meatless lunch or dinner each week and consuming plant-based protein was found by the University of Copenhagen to be more satisfying than veal-based and pork meals. They make people feel full. The research found a vegetarian high-protein meal has 12 percent fewer calories than a meal with meat.

Stock Your Freezer

By keeping healthy ingredients such as frozen pre-portioned protein, vegetables, and fruit on hand you don’t have to resort to unhealthy delivery meals when getting home late from work hungry and having an empty refrigerator. Takeout meals are greasy, high-calorie, and belly-bloating.

Play Kick the Can

Limiting products that contain added sugar is a simple way to cut calories. Simple carbs void nutrients and cause perpetual hunger, making overeating likely. Target beverages like soda, iced tea, and sugary coffee.

Liquid calories have a class of their own. The American Journal of Clinical Nutrition found energy obtained from fluids to be less satisfying than solid food calories. More calories are required to feel satisfied.

Pack Your Lunch

You have calorie cutting power when you prepare your lunch. A healthy lunch under 400 calories saves 600 calories when compared to a standard sit-down meal in a restaurant. Restaurateurs serve meals that average 1100 calories. 

Resources:

Sleep and Obesity, Current Opinion in Clinical Nutrition & Metabolic Care Journal

Effect of Diet and Exercise on Weight and Body Composition, Obesity Journal

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