How to lose weight quickly without working out? Well that’s an outstanding question. So, what’s the answer? You’ll have to keep reading to find out what it is. Rest assured it can be done and is nowhere near as complicated as it may seem. Like anything else it will require some elbow grease, but you’re okay with that right? Hope so. Cool. Stay tuned as we get into it.
How To Lose Weight Quickly Without Working Out At All Whatsoever
1) Figure out how many calories per day you need.
See fact of the matter is you consume too many calories on a daily basis for your activity level, which is why you gain weight. For example, if you have an office job (sit at a desk all day), then sit driving in the car going to and from the office and go home and sit around watching tv, thus you live a sedentary life. Which means you do not need that many calories to sustain your daily activities.
Next step is to figure out how many calories you burn on a daily basis, or your TDEE it’s called. What does TDEE stand for? Total Daily Energy Expenditure. How do you calculate that? You’re in luck. All you need to do is plug some information into this calculator and it tells you how many calories per day you burn.
Here is what the calculator looks like.
It’s okay if you don’t know your body fat percentage information, you will still receive accurate information. If you know your body fat percentage be sure to put that in there as well.
For arguments sake say you plugged in all of your information and it says you need 2,000 calories a day to maintain yourself if you’re sedentary. It will be higher or lower depending on age, height, and weight.
I can almost guarantee you that you take in a heck of a lot more than 2,000 calories a day. Now we move on to the next step.
2) Determine how many calories you need to eat per meal.
There’s a ton of information out there that says you only need to eat 3 meals per day to lose weight, while another expert says it has to be 6, so on and so forth. So, what’t the right answer? Whatever works best for you and your schedule. And the simpler you keep things the more likely you’re to follow them consistently.
With that said, let’s stick with 3 meals a day.
How many calories per meal should you consume?
2,000/3 = 667 calories per meal.
So, for breakfast, lunch, and dinner you’re allowed 667 calories per meal.
3) Familiarize yourself with nutrition labels.
Now that you know how many calories per meal you need, knowing the exact caloric content of a piece of food will be critical to your success. So, you need to make sure you find out that information before deciding what you’re going to put together for a particular meal.
Also, keep the following in mind.
- 1 gram of fat contains 9 calories
- 1 gram of carbohydrate contains 4 calories
- 1 gram of protein contains 4 calories
If you know how many grams of protein, carbohydrate, and fat something has you can figure out the math on your own.
4) Track every calorie you consume.
This may sound like a pain, but you need to be maniacal about how many calories you’re consuming. Watch this short YouTube video by WaysAndHow on:
How To Count Calories
Sounds hard doesn’t it? Yup. Sure does. Here’s a couple of things you can do to help you get going and make this a little easier for you.
- Eat frozen dinners. They have all of the calorie information listed on the packaging. All you have to do is heat up and eat. Piece of cake. You don’t want to do this for every meal or eat frozen food all of the time, but to help you in getting started counting calories, it’s one of the best ways to go.
- Utilize recipes that have all of the caloric information. Perfect example of this would be using a service like Blue Apron, or Plated, etc. They send you all of the food you need for each meal, with the calorie information all figured out. All you have to do is put your apron on, cook, and eat delicious and healthy meals. I utilize Blue Apron for this reason and it’s fantastic for counting calories in addition the food is fresh and tastes great.
- Find recipes online. When you find a recipe online it typically has all of the calorie information included in it. All you need to do is follow them. Then you’re set.
Once you do this for awhile you will not need to look up every calorie as you’ll already know from experience what something has in it as far as calories are concerned.
5) Be consistent.
All this means is that you need to do this day-in and day-out until you reach your weight loss goals. No exceptions. Even though you may think this one “calorie splurge” will not hurt you, which is true, but I promise you, you will not get where you want to go with that mentality. It will back fire. And if you think I am making this up try it and see what happens.
Follow all 5 of these steps outlined here until you achieve your desired results. And that my friends is how to lose weight quickly without working out.