How to Lose Weight Without Exercise | Beef Jerky Diet Blog

How to Lose Weight Without Exercise

Weighed in this morning at 153 pounds, no change from yesterday.

I started yesterday with my whole wheat bagel. But soon after the wife wanted to get out of the house, and suggested we go to the San Diego Zoo. So off we went. We spent about 3 hours there, walking around the place, though we never walked the whole zoo, it's too big of a zoo. For lunch, we ate Albert's (inside the zoo), and I had a salmon salad with italian dressing, two bread rolls with butter, and two beers. I also had a Diet Coke later on.

But can you lose weight without exercise? Well, the answer is yes. However, it's more tough to do, and in the end you'll lose muscle mass, and end up becoming rather skinny.

I've gone through spurts where I'm dieting but felt too lazy to exercise. I was able to lose weight, still.

As I've lost some 70 pounds over the past 18 months, the one thing that I notice is that I've lost more weight in certain areas of my body than the others. My legs are noticeably skinnier, my face is noticeably skinnier. My belly is quite flatter than before. But if you look at me overall, I'm skinny, I'm not necessarily physically fit, and it's largely because I've limited my exercise to mostly cardio, some calisthenics, and light weight lifting. I haven't gone to the gym to do some serious workouts.

However, I didn't necessarily have a lot of muscle when I was overweight either. Just a lot of fat.

My advice on losing weight without exercise...

  1. You have to reduce your calories by a lot (read my series on Losing 5 Pounds in 5 Days). Shoot for 800 calories in a day, or less.

  2. Make sure to get the full recommended daily intake of potassium (4,700mg for men, 3,500 for women). This is important because when you drastically cut down your food intake, you'll naturally consume less potassium. Potassium is needed to keep cells alive, without it, your body will strip potassium out of your muscle cells, causing you to lose muscle mass (ketosis).

  3. Drink V8 vegetable juice, which is very high in potassium, and low in carbs (2 cans a day, with other fresh fruits and vegetables).

  4. Eat high fiber foods, and take fiber supplements. The fiber will bind up some of the fat and carbs you've consumed, and pass it out before being digested.

  5. Eat chile peppers, the hotter the better. Capsaicin is the chemical in chiles that makes them hot. This chemical causes your body to raise its temperature, hence the sweating and flush face that people get when eating them. That of course, requires burning more calories. Use hot sauces, chile seasoning, salsa, these things have no fat, and sometimes no calories at all. Or just fresh raw chiles if you can tolerate them.

  6. Take hot baths. Soaking in a tub of hot water for 30 minutes (or hot enough for you to tolerate), will increase your heart rate, and that will burn some extra calories.

  7. Eat fresh, natural foods. Eat fresh fruit and vegetables, fresh meat, or foods with all natural or organic ingredients. That includes drinking water only, and no sodas, diet drinks, or anything with artificial sweeteners. If you can't handle drinking plain water all the time, buy a bottle of lemon or lime concentrate, and squirt some in a bottle of water. I've found that when you eliminate all the man-made chemicals from your diet, your body tends to lose weight more easily. I think those chemicals throws your metabolism off, or causes your body to do weird things with its hormones.

  8. Go to bed early and get 8 hours of sleep. A 200 pound man can lose about 600-700 calories just sleeping a full 8 hours. Sleep is when the body generates new cells, repairs the body, and restores energy. This all requires burning calories. If you can achieve that deep "REM sleep", then you're getting the maximum calorie burn from sleeping.

  9. Eat all throughout the day, don't starve yourself. When you go hungry, your body slows down the metabolism and tries to conserve calories. So the trick is to eat all throughout the day, but eat a little bit at a time, and eat foods low in fat. Start with something small as soon as you wake up, like a whole wheat english muffin with nothing on it. Then eat something small about once every few hours. Again, take a look at what I did with my "Lose 5 Pounds in 5 Days" series.

  10. Stay away from alcohol, including beer and wine. Alcohol slows down the metabolism.

Try to stick with these tips Monday through Thursday of each week, and then allow yourself to "cheat" on Friday through Sunday. But even on Friday through Sunday, try to stick to some of those tips, particularly eating something small as soon as you wake up.

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