How to LOSE WEIGHT Without Exercise | Best Way to Lose Weight Fast Without Exercise | No Working Out

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Want to know how to lose weight without exercise? Losing weight without any exercise is actually totally possible and achievable for anyone. Let’s start with limiting your fat intake because I have a way of doing this that has worked again and again for a bunch of my clients. The key to limiting your fat intake is to set limits not restrictions. You don’t want to completely take fat out of your diet, because fat is very important for the production and regulation of our bodies hormones. Many of these hormones are extremely important and necessary for fat loss. I know it’s may sound confusing that you should eat some fat to lose fat, but that’s just the way our bodies work.

So step one of losing weight by limiting your fat intake is to limit it to under 20-30 grams of fat per day. Sources of fat include eggs, avocados, butters and Oils, dairy and fat found in meat like fish, turkey, or beef. The best way to limit your fat is by not having too much from the butter and oil group, and picking lean cut meats like low fat fish and chicken breast. Remember that it’s going to be pretty easy to exceed 30 grams of fat per day when 3 whole eggs will already have you at 15 grams of fat for the day. Make sure you track your macros when you first start to be sure you’re not exceeding your 20-30 gram limit.

Once you have limited your fat intake you can move on to step two. If you’re not exercising at all you definitely do not want to be having an abundance of carbohydrates, because carbohydrates are your bodies preferred source of energy. You don’t need an abundance of the energy macro if your not doing anything that uses a lot of energy. Which if you’re not exercising your not. So after you limit your fat to 20-30 grams per day you can begin cycling your carbohydrates. There’s tons of ways to structure a carb cycling plan, but one example of a low fat carb cycling plan would be to have a high amount of carbohydrates one day by eating a few servings of either brown rice, sweet potatoes, yams, quinoa, buckwheat, oatmeal, or grits. Eat a couple servings from any of these carb sources in each of your first 3 meals of the day and make sure you have at least 3 ounces of a protein source in each of those meals. After your fist 3 meals try to stick to protein and veggies. Also don’t be afraid to have a lot of carbs on your high carb day. You want for there to be a difference in carbs between the days. You should at least be having 100-150g of carbs on high carb day. On my high carb day I’ll sometimes have 300 grams of carbs. The next day you will have a low carbohydrate day in which you pick from sources of carbohydrates like beans, lentils, chickpeas, or squash. Use the same method and only put a few servings of those carbs into your first three meals and include protein in each meal. The general rule of thumb is to have half the amount of carbs that you had on your high carb day on your low carb day. And finally on the third day you will have no carbs and limit yourself to only protein and green veggies. So we’re talking about chicken breast, low fat fish, egg whites, and other low fat sources of protein with 2-3 cups of veggies for the day. Repeat these three days over and over again for at least 4-6 weeks. Doing a plan like this will get you losing weight fast even without exercising.

The second way to do this that I said I was going to talk about today is to limit your carbohydrates rather than your fat. The best way to do this would be in the form of a more ketogenic approach in which you try to get your body to use fat for energy instead of carbs.
I can sum up the ketogenic approach with five bullet points.

1. Absolutely no carbs except for carbs very very high in fiber like spinach. Spinach is almost all fiber.
2. Excess amount of fat through sources like adding oils or butter to your food like coconut oil, or having fattier meats, or eating nuts, or cheese
3. A good split is 70% fat and 30 % protein
4. There is no cheating. If you have any sugar or any form of carbs at all your body will begin using the more preferred energy and it will take you time to get back into ketosis.
5. Don’t over eat. Fat is the most calorie dense macronutrient. So all you’ll probably need is 3 fatty meals per day as those meals will probably account for all your allotted daily macros. Again make sure you track your calories when first starting this kind of a plan. To make sure you’re not having a crazy amount of calories.

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