Lose weight with out exercise

To get optimum weight loss results you have to do 2 major things. First you need to understand how to lose weight and second you need to appreciate the fact that for fast results you need to both take care of your diet and exercise. While these are the golden rules of weight loss there are cases where people for one way or another do not want to do both i.e. diet and exercise. In these cases there are certain rules to follow in order to get the best possible results from your efforts. In a previous post we explained how to lose weight with exercise, in this post we outline some ways on how to lose weight with out exercise.

Lose weight with out exercise – a quick overview

In order to reduce your weight you must be in a position to eliminate more calories from your body than the amount of calories you consume. This deficit in the long term will help you lose weight. To be more precise every time the deficit is 3500 calories then you will lose one pound. The ways to create this calorie deficit are two. First you need to eat less calories through your food and second you need to accelerate the calorie burning process through exercise and physical activity. As we said above, for fast weight loss results you need to do both i.e. eat less and exercise more. If you want to skip on of the two steps then to achieve good results you have to do more of the other. In other words, if you choose not to exercise then you should follow a more strict diet and if you choose not to diet then you should exercise more.

Lose weight with out exercise – Eat less but more quality food

Food has many different ingredients and not all of them are suitable for a healthy weight loss diet. Food that is full of fat and sugars, processed food and fried food is not good for people who want to lose weight but also it is not good for your health in general. If you want lose weight with out exercise then you need to selective on everything you put in your mouth. This means that you should read the full labels and decide whether a food is good for your diet or not. You can also get the help of a professional nutritionist to help you identify the kind of foods you eat and in what quantities. The best approach is to change your diet towards more quality food. In this sense quality foods are low in fats and sugars and full in vitamins and nutrients. Perfect examples of such foods are fish, legumes and of course fruits and vegetables. Some nice tips to help you select more quality food are:

1. Prepare a shopping list before you go to the supermarket – include in your list items that are suitable for your diet. When you go to the supermarket try not to buy items that are not in your list. This will also save you money and keep your diet on a healthy track.

2. Do not eat out or take away – Most foods you can buy from take away stores is considered junk food. This is because it is full of fat and other substances that are dangerous for your health and are capable of destroying your weight loss efforts. Sometimes this is also true for food you eat in restaurants. When eating out you have no control on the ingredients used to cook the food and so you can not be sure that these are based on the standards you want.

3. Skip the buffets – When you have to eat in a restaurant then prefer to order your own meal instead of selecting from a buffet. When there is a buffet menu then most likely you will be tempted to try something that normally you shouldn’t. This something is usually a sweet temptation full of calories and sugars or a ‘nice’ salad dressing.

4. Eat the right snacks at work – While at work you may have the desire for a quick snack in-between meal. If this is the case the go for a nice fresh fruit and try to stay away from biscuits or sweets. This action alone can save you tens of calories per day, multiply that by the number of days you work per month and you will see that you can save a lot of calories but doing nothing. Also, if you like drinking coffee then try to switch to black coffee with no milk or sugar. This may be difficult at the beginning but once you get used to it you will benefit from a good amount of calorie savings.

5. No more sugar soft drinks. This is a sacrifice that you have to do if you want to lose weight with out exercise. Completely remove drinks from your diet (even diet or light drinks) and start drinking lots and lots of water. Make it a habit to start your day with a glass of fresh cold water and repeat that every couple of hours. Water will help you get rid of toxins and also will keep your stomach full.

Weight loss with out exercise is possible if you follow the tips outlined above. If the reason you do not want to exercise is not because of a health problem then you definitely need to reconsider your plans and adopt a healthy life style with a proper diet and exercise schedule.

Abdominal Strength for Healthy Weight Loss

Exercising for losing weight is a muss. Diet alone won’t cut it if you are really serious in getting those fat slices off your body. One of the most important parts of your body to exercise is the abdominal muscles. An important reason for getting abdominal strength is because usually overweight people like to eat until they feel full. If you exercise  your abdominal muscles, the increase pressure will make you feel full faster than you’re really full, which means you will end up eating less. So the stronger muscles you have, the easier it gets for you to listen to your ‘full stomach’ syndrome and stop eating right away.

So when you want to get abdominal strength, your goal is to build and maintain your flat stomach with ease.  Of course, this will not happen overnight. Anyone that claims to give you a flat stomach within 3 days is a liar, plain and simple. So you have to work for it. But think of the rewards, think of how nicely you will fit in those tight clothes that you haven’t used in ages, or now it’s your chance to shop for nice, new, slim clothes.

Here are a few exercises on how to lose weight and strengthen your abdomen

• Stand with your back to the wall, have your feet apart, your arms stretched overhead. Bend backwards so you touch the wall behind you with your fingers, while keeping your elbows and knees as straight as possible. Now return to your original position and right after that bend forwards and try to touch the floor with your finger, again while keeping your knees as straight as possible.
• Stand with your feet wider apart than your shoulder width, stretch out your arms sideways, parallel to the floor while having your elbows straight. Slowly twist your body to the right as much as you can. Then snap back to your original position and revert the movement to the other arm.
• Stand with your feel wider apart than your shoulder width, with the arms straight above your head. Have your palms pointing towards the ceiling with the fingers interlocked. Now bend sideways to the left as much as you can, stretching your right side at the same time. Then straighten to the original position and bend towards the right, while stretching your left side as much as  you can. Make sure your knees are straight throughout this exercise at all times.

Make each of these exercises for 5 times, after which change to the next exercise. When you feel you are really tired, stop. Keep count on how many times you made the full round between these excercises and next time you do it again, try to make it just one additional time. Rinse and repeate. After about a week you will be able to double the number of exercises you did, and your stomach will help you for it as well.

More exercise tips to lose weight the healthy way

Not everyone likes stretching or riding a bike, so here are additional exercise examples that you can apply when asking yourself how to lose weight the healthy way using fitness.

Are you one of the lucky ones to have a small garden around your house? Then practice gardening. Plant some vegetables or make a small flower garden that not only will thrive, but will add you natural healthy benefits. Of course, you will get more out of a garden of herbs and vegetables, because you can use them in your daily diet. Take two for the price of one!

Use the stairs. You might be living in a block of flats, or your job requires to go up and down with the lift. Why not take the stairs instead? If you have a large multi-floor department store, don’t take the lift, go up and down the stairs. Just think of the many places you encounter stairs every day and start using them. A natural way to exercise by doing what you always do. You don’t even need to take time aside for doing this one!

Don’t use another person to clean your use, take charge of it yourself! By heaving 10 minutes dusting a day, by vacuuming the carpet, by going up and down with the mop, you exercise various muscles in your body the natural way. What better way is there to lose weight the healthy way and having a sparkly clean house at the same time?

From all this, I mostly enjoy swimming. You will burn 400 calories just by smimming up and down the pool for a good 30 minutes. Swimming also allows you to tone your body. It works really each muscle in your body!
A study done in  1993 for the Educational Testing Service in Princeton, N.J. looked at the calorie-burning effects of swimming and it found that champion swimmers burn approximately 25 percent more calories swimming than champion runners. So swimming seems to be a better calorie burning than running! This is not to say running is not good to your health. On the contrary. If swimming is not your strength and all you do in the water is splash water around yourself and get others angry, and you’re in danger of drowning in shallow water, than go for running. The health benefits int hat case are much higher for you!

So if you’re asking yourself how to lose weight the healthy way with exercises, there is so much to do around you, just pick one and do it. If it doesn’t work for you, pick something else. But don’t just sit on the couch worrying about your excess fat. Do something. Anything is better than nothing, and of course, the more you do, the more benefits you reap in the short and long term.

How to lose weight with exercises

Dieting is not the only way you can lose weight. Losing weight also means being healthy all around, and that should be your ultimate goal in your quest to lose weight healthy. And that involves a bit of fitness.

Many people get scared when they hear the word ‘fitness’ because they think it involves an expensive membership at the local gym, lifting heavy weight, all the other gorgeous chicks looking funny at your when you show up in your forms and show your chubbiness. Another myth people keep hearing is that you need to look like a bodybuilder to be ‘fit’. All that is just a myth.

To use fitness in order to lose weight needs just bit of time out of your busy schedule, and you can do it all from the comfort of your own home, and here is how you do it.

Do you have a bike? If yes, take it out of its dusty place and start using it. Ride around the block a few times, and if you are lucky to have a park nearby, start using it, it’s free. Next time you go to work, use the bike and leave your fancy car at home. Yes, people might think you’re a bit eccentric, but hey, being eccentric is in lately!

Dance. Yes dance.  You have a tv right? Go to one of those MTV style channels where there is constant music, or even better, put on your ipod some dance music and start swinging along. Best to do it when you’re alone at home, so you don’t have to feel embarassed if anyone sees you dancing. Some people like singing in the shower, and this is no different. Maybe you can complile an mp3 of your own with 10 great fast songs and keep moving your body right until the music has stopped. That will give you 30 minutes of pure pleasure, and you will see that eventually, you’ll be wondering where the 30 minutes have gone, you only started dancing!

Stretch. You can do this also at home all by yourself. Here are a few stretching exercises for you to try out:

• Stand and hold onto a wall to keep your balance if you need. Grab the top of your right foot and bend your knee, while bringing the foot towards your buttocks. Keep the knee pointing straight at the floor. You will soon feel a stretch right down the front of your leg. If you want, squeeze your hips forward just a little, this way you will feel it more in the hip flexors. Stay like this for at least 10 seconds and then switch sides.
• To feel your upper back stretch, put your hands together in front and curve your back towards the floor, while at the same time pressing your arms away from your body.
• Move your right arm straight across your chest and turn your left hand around your elbow, while at the same time easily pull on the right arm. After a while, switch sides. This will deepen your shoulder stretch.

It is not difficult to lose weight healthy using fitness as means of getting you there. You can start easily, doing the exercises at home, without having you anyone bother if you don’t feel like going to a gym or being in a crowd. Of course, if you have a best friend and want to workout together, you can go safely to the gym together. Trust me, everyone going there has the same inhibitions that you also have: that others are looking at them, that they are chubby and need to lose weight fast!