Reduce Your Calories If You Want to Lose Weight Without Exercise

If you are struggling to make it to the gym and haven't got much time to do much activity but still want to lose weight without exercise then you are going to have to look at your diet and in particular the amount of food you eat more closely to make sure you keep on track.

When you can't make the gym then its time to lower calories

I'm not proposing that you go on some crazy crash diet to lower calorie intake but look at the amount of food you have at each meal and workout how you can eat less than normal. Just eating a little less at every meal is not that difficult and can make a lot of difference. You should also find that, as your not exercising your appetite is not as strong.

3 cool little tricks to reduce calories and curb cravings

Now for some people eating less can be hard work so here are just a few little tricks I have used to help me cut down the amount of calories I eat to get lean.

Trick 1. Around 20 minutes before any meal I have a handful of nuts such as almonds, pecans, walnuts, etc. This is effective because the nuts are nutrient dense full of fibre, protein, and healthy fats so your body gets satisfied and appetite is decreased. By having them 20 minutes prior to eating it gives time for your body to tell your brain that food has been received and to reduce the appetite. I have also found that an apple works well because it contains pectin, which is a type of soluble fibre.

Trick 2 - A number of studies have proved that the size of plate, bowl, and spoon you use can affect how much food and calories you eat. Basically what they found was that the larger the plate, bowls or even spoons the more food people would have. Therefore the trick is to get smaller versions of each and you should eat less. I have tried this and it does work but just so long as your not going looking for seconds or thirds!!

Trick 3 - Try to eat more slowly. This is hard to do especially when hungry but if you can start off eating normally then just take your time and chew more thoroughly and actually enjoy the food then you should find that you end up feeling fuller and less prone to overeat. The reasoning behind this is because as you take longer the brain has more time for the fullness signal to reach your brain and thereby shut off your appetite before you've eaten too much.

Intermittent fasting is the easy way to reduce calories

If all the above sounds like a lot of hassle then I suggest you think about intermittent fasting. This is the method of not consuming anything but water for a 24-hour period 2-3 times a week. By virtually eliminating almost a full days calories twice a week you can easily create the energy deficit over the course of a week that you need to lose weight successfully. This can be achieved by still eating what you normally would do on the other days. Obviously if you are doing no exercise at all then you would still have to make sure not to overdo it. The program that I follow to do this correctly is Eat Stop Eat by Brad Pilon and it has worked fantastically well for me.

I hope these tips help you to lose weight without exercise, however for long-term health and weight management then a combination of correct diet and exercise is always the best approach to take.
I am Howard Standring a Personal Trainer who lives in Southern Spain. I coach and advice men and women of all ages to help them achieve a lean attractive body that lasts for life.

By Howard Standring