If you’re looking for ways to lose weight without exercise, you’ve come to the right place.
Losing weight can be difficult. There’s no doubt about that. But how do you lose weight without exercise?
The answer to that, obviously, comes down to what you eat.
While there are thousands of “experts” who will give you different weight loss methods, there is one that everyone can agree on.
If you’ve ever heard the term calories in versus calories out, it’s for a reason. This term means that as long as you burn off more calories than you consume, you lose weight.
And while the types of foods that you eat and the times you eat food is extremely important.. nothing will beat simply sticking to a Caloric Deficit.
So now that you know you must create a caloric deficit, it’s time to figure out how.
The Guaranteed Method to Lose Weight Without Exercise
When it comes to losing weight and creating a caloric deficit, you must know how many calories your body burns.
First, there are calories that you burn at rest, this is called your Basal Metabolic Rate.
For anyone who uses the imperial system… the equation will be…
Male: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years) = BMR
Female: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR.
For anyone who uses the metric system… the equation will be…
Male: 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years) = BMR
Female: 655 + (9.563 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years) = BMR
Once you have your BMR, you need to factor in your activity level. This is based upon how many times per week you already workout and will be a number that you multiply your BMR by.
The activity level chart goes as followed:
- Workout 1-2x per week: 1.325
- Workout 3-4x per week: 1.55
- Workout 5-6x per week: 1.725
- Workout 5-6x per week & active lifestyle: 1.9
So now, you take your BMR and multiply it by whichever number best fits your lifestyle. This will give you your Total Daily Energy Expenditure or TDEE.
This is how many calories you burn everyday between rest and activity. So in order to maintain your weight, this is how many calories you will aim to eat everyday.
But you’re trying to lose weight without exercise, so again, you want to create a caloric deficit.
A good starting place is a 20% deficit. This means you will take your TDEE and multiply it by 0.8 and you’ll be left with 80% of caloric maintenance number.
This is not going to be the best deficit for everybody. This is simply a good starting point so you can start to lose weight without exercise.
You want to watch how your body responds and make small adjustments along the way to get the best results. Also, make sure you are trying to eat as many unrefined carbs as possible.
Recalculate your calories every 5 or so pounds that you lose and watch the weight keep coming off. Every once in a while, don’t be afraid to have a cheat day and increase your caloric intake significantly to reset your metabolism.
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