How To lose 5 pounds in a week without exercise
The diet that actually works
Do you have an event that you want to attend and you just can’t fit into that outfit you have planned? Or do you have a date with that special someone and want to look your very best but do not like to exercise or do not have enough time for it? Well, today we are going to be looking at ways to lose weight without exercise.
This is the diet for you
You might have tried various diets but this is the one for you as it takes into consideration health values even while trying to get rid of that extra weight.
Here are 8 things you need to do to shed that weight in no time!
1. Have a Gritty Mindset:
This might seem like a bit of funny advice for losing weight because it sounds like the beginning of a cringe ted talk. However, it is the most important step of all. Having a gritty mindset means you are resilient. A lot of people think a week is a short time and dive headfirst into this diet without prepping their minds first, but it is essential to be very intentional about going through the whole week. No stops! No cheat days! Just do it.
2. Serve Smaller portions and eat slower:
While eating, ensure to serve yourself smaller portions. Larger potions encourage people to eat more and have been linked to an increase in weight gain. You can always go back for seconds if you do not get filled up but ensure that what is on your plate is rationalized.
Your chewing etiquette is also essential to digestion. Chew your food slowly! This aids with fast and easy digestion because the food has been broken down properly and into smaller portions. Studies have also shown that eating fast leads to consuming a lot more food in comparison to chewing slower. While chewing slowly, your stomach signals your brain when you have had enough to eat faster as the food is paced.
3. Drink a lot of water:
During this week you should ensure to take not less than 8 glasses of water per day, it could be more.
When you wake up in the morning, the first thing to do is drink a glass of water, It serves as a detox for the body. Another glass should be taken about 30 minutes before any meal, it helps to stay hydrated, curb hunger and enable you to eat smaller portions, one after every meal, and one when you are going to bed.
Drinking water before and after your meal has been proven to help with your metabolism, you also eat smaller portions because you get filled up more easily. For some people, the taste of water is too bland and they are not able to keep it down. You can improve the taste of your water by adding a little bit of freshly squeezed lemon or mint leaves to add the taste.
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4. Fruit Snacks:
For the next week replace all your junk drawers with fruits. Carrot sticks, fruit salad, Berries, Apple cuts, literally any of your favorite fruits. Take a few slices before your major meal of the day and have them on standby as a replacement for especially for people who love to snack.
Night time is one of the hardest times to stick to your diet. Try to sleep earlier and if you feel you must, snack on any of your fruit snacks and not unhealthy snacks.
5. Eliminate Sugary drinks:
Soda, Juices, and even alcoholic drinks should be cut out of your diet this week. They have a high cholesterol component and increase general body fat, they are simply not healthy.
They should be replaced with water, Green tea, smoothies, tiger-nut drink, and other healthy liquids. The fruits contain enough healthy sugar to keep your energy level up.
6. Add Eggs to your diet:
Proteins are essential for diets because they make you feel full more easily and reduce hunger. Eggs are high in protein and have a very low-calorie count. It provides all the nutrients needed for your body and does so without no additional fat.
A study has found that increasing protein intake from 15% to 30% helped participants eat fewer calories per day and lose 11 pounds over 11 weeks which is about 1 pound per week without intentional restriction of food. For the week, eat eggs as your source of protein on alternative days (Monday, Wednesday. Friday, and Sunday).
7. Stop Eating and Sleeping Late:
During this week you will embark on a mini fast. We have 24hrs in a day and they will be divided into your eating and non-eating time. The advised time is 12hrs.
The eating period would last for 12 hours and the non-eating time for another 12 hrs. You should ensure to eat anything you want to eat between 7 am and 7 pm each day. After that, you do not eat anything till 7 am the next morning.
This might prove difficult for people who sleep late and like to snack while working late at night or watching that late-night movie. Sleeping late is not to be entertained.
Sleep deprivation can interfere with the appetite-regulating hormones leptin and ghrelin. These hormone fluctuations can increase your hunger and cravings for unhealthy foods, leading to an increase in calorie intake.
8. Engage in activities:
During this week you are not expected to just sit at home all week. There are cardio activities that are mostly done as recreational activities that you could do. This includes aerobics, swimming, cycling, or simply walking. If any of these activities interest you make sure you do them at least three times this week.
You are also going to set a daily walking goal of 10,000 steps a day. Adults over the age of 18 take about 4000 to 18000 steps per day. 10,00 steps a day burns about 300 to 400 calories. Just by walking!
If these 8 steps are properly implemented through the week you will up 5 pounds or more in one week alone!
Although this weight loss diet is guaranteed to lose five pounds in a week, it is very easy to gain the weight back when you stop dieting. Try to adopt a healthy lifestyle to maintain the body shape you want and keep those extra pounds off. We are here to help you on that journey!
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