How to Lose Weight Fast Without Exercise in a Month


Do you want to lose 10 or more pounds in a month? Then, find out here 13 ways to lose weight fast without exercises in 1 month.

With the Thanksgiving celebrations over and the Christmas festivities just around the corner, most people lose sight of their weight loss journey. Others are bracing themselves for the workout that can be exhausting after the festivities.

Also, following a diet regiment can be challenging for most people to stick to for a prolonged period. It can be difficult to find time to exercise and stick to it

So with that in mind, we have brought you some effective ways to lose weight fast without exercise in a month.

 

How to Lose Weight Fast Without Exercise in a Month

 

13 Way to Lose Weight Fast Without Exercise in a Month

1. EAT A GOOD BREAKFAST

Eating a good breakfast that is rich in protein will help control your hunger long into the day.

Bacon, breakfast bread and hash browns should not be the major component of your breakfast plate.

Eat more of eggs, peanut butter, proteins, and vegetables as part of your breakfast.

 

 

2.WEIGH YOURSELF

 

WEIGH YOURSELF

 

This may appear like I’m getting in your face but we do want to lose weight fast and easy right?

So, weigh yourself. A lot of people are in fat denial according to Irene Rubaum Keller, author of Foodaholic: The Seven Stages to Permanent Weight Loss.

Living in denial of your true weight, no matter the number of weight loss tips you have gathered, will not help you in your weight loss journey.

In order to weigh yourself fairly, you need to weigh yourself immediately you get out of bed daily. Do this for seven days then divide the sum of your weight by seven.

That will be your average weight over the seven-day period. With that, you can begin your journey on how to lose weight fast without exercise.

[ Read– 10 Detox Water Recipes to Lose Weight Fast at Home ]

 

 

3. LEARN HOW TO COOK

Research has revealed that cooking skills are included as part of the strategies used to lose weight without exercise.

Knowing how to prepare meals and acquiring better skills in the kitchen can help reduce weight without starving.

Having knowledge on how to cook a variety of meals, will help you eat more nutritious foods that are rich in fruits and vegetables which help to lose weight naturally.

 

 

4. EAT FROM SMALLER PLATE

Most American plates are about 12 inches wide.

But, if you serve yourself meals from plates measuring about 9 inches in width, you can cut off about 23 percent from the usual amount you eat says, Dr. Wansink.

Also, to help you become and stay slim without exercise, it’s advised you serve healthy food on big plates and less healthy food on small plates.

 

Studies have shown that bigger plates, make food served in them appear small while smaller plates give the illusion of big food.

 

Therefore, in order to lose weight fast without exercise, the smart thing to do is eat mostly from smaller plates and if you have to use big plates make sure you’re serving healthy food.

 

 

5. EAT MORE PROTEIN

 

How to Lose Weight Fast Without Exercise in a Month

 

Protein is King- Dr.Spencer Nadolsky. It is already proven by science that protein boosts the rate of body metabolism and reduces appetite.

Protein affects the appetite powerfully, by increasing the feeling of fullness; reducing hunger and making you eat fewer calories thereby helping you lose weight quickly without exercise.

In a study of two groups, having breakfast identical in calories, one consisting of protein and the other bagels.

 

The study revealed that participants who had protein majorly as breakfast lost about  441 calories per day and 11 pounds over twelve weeks on the average without any restrictions on other foods.

 

Also, eating high protein as an afternoon snack reduces hunger and calorie intake at later meals.

Simple ways to increase the amount of protein in the diet is by snacking on cheese.

Having a protein shake for breakfast, replace cereal with eggs, choose Greek yogurt, top your food with chopped almond, chia seeds or hemp seed.

[ Read–  How to Lose 10 Pounds in a Week (11 Weight Loss Tips) ]

 

 

6. INCREASE YOUR FIBER INTAKE

The benefit of fiber intake in order to lose weight fast without exercise cannot be overemphasized.

Fiber has the following benefits :

  • Increases fullness
  • It increases nutrient absorption
  • Digests slowly
  • It prevents constipation.

There are two types of fibers:

  • The soluble and,
  • Non-soluble fibers.

The soluble fiber is also known as the viscous fiber because they bind with water in your stomach to create a viscose gel.

Soluble fiber dissolves in water. It also helps in making you fuller for a longer period as it empties from the stomach at a slower rate than other foods.

Soluble fiber is ideal for weight loss without exercise as it has a slower rate of releasing sugar to the bloodstream, thereby maintaining a steady energy level.

 

How to Lose Weight Fast Without Exercise in a Month

 

Food rich in soluble fiber include:

  • Oats
  • Black beans
  • Lima beans
  • Broccoli
  • Turnips
  • Pears etc.

Insoluble Fibre: Insoluble fiber also helps you to lose weight fast without exercise as they are the type of fibers that do not dissolve in water and the body does not digest them.

If you are trying to lose weight fast without exercise, it’s good you add some insoluble fibers to your diet as it adds bulk to your plate without adding extra calories.

It also prevents constipation and diarrhea.

Food rich in insoluble fiber include:

  • Wheat Bran
  • Nuts
  • Cauliflower
  • Green beans etc.

[ ReadHow to Lose Weight in a Week: Try These 11 Best Ways ]

 

 

7. DRINK MORE WATER

 

How to Lose Weight Fast Without Exercise in a Month

 

Taking a lot of water and not just liquids help you eat less and lose weight quickly.

It is recommended that one drinks at least 8 –ounce glasses of water daily. Drinking plenty of water can not only boost your metabolic rate, but it will also increase satiety.

Drinking water about an hour or half-hour before every meal is most effective as it makes you fuller and you eat fewer calories.

Taking cold water is also beneficial as the body burns more calories making the water warm for the body.

To achieve more in your journey to lose weight fast in a month, drink enough water regularly.

You will have a faster result if you replace all those calorie loaded drinks such as Soda with water.

 

 

8. EAT WITHOUT ELECTRONIC DISTRACTIONS

Have noticed that you eat more unconsciously when watching TV or scrolling through social media?

This is because it takes the brain about 20 minutes to starts sending the ‘I’m full’ signal that turns off appetite.

 

Multitasking while eating can prompt you to eat more, while on the other hand being mindful of what you put into your mouth will prompt you to eat less.

Also, without being mindful of what you eat, it really doesn’t get stored in your memory bank. And without having a memory of having eaten you are more likely to eat sooner again.

To help curb this type of eating with electronic distractions, you can practice mindful eating.

 

 

How to Lose Weight Fast Without Exercise in a Month

 

  • Mindful Eating

Mindful eating is being fully aware of what you are eating at the moment you are eating it.

If this appears entirely new to you, try practicing mindful eating with at least one meal in a week and gradually build momentum.

So in order to achieve this goal of losing weight fast without exercise in a month, here are the few tips to practice mindful eating?

  • Set a timer to make you eat within a time frame in order to curb eating too fast
  • Eat with your non-dominant hand
  • Use chopsticks if you do not usually use them.
  • Eat without distractions while thinking of what it took to produce that meal.
  • Before opening the refrigerator or cabinet ask yourself ‘I am really hungry or just thirsty?’.

 

 

9. CHEW THOROUGHLY

In addition to mindful eating, try chewing your food thoroughly while eating. The brain needs time to process what is being eaten.

Eating or chewing food slowly and thoroughly has been linked to helping one lose weight fast without exercise because you eat smaller portions and have increased fullness.

 

Some research has found out that chewing food slowly and thoroughly helps one to lose weight fast without exercise.

 

Chewing until no lump remains helps the body burn more calories during digestion and also increases blood flow to the gut.

By taking a little more time to eat, one could burn about 2,000 extra calories in a short while.

 

10. STORE UNHEALTHY FOOD OUT OF SIGHT

Storing unhealthy food where your eye gets to them often will not help you lose weight in a month without exercise.

This is because the constant focus on the unhealthy foods will invariably lead to cravings and indulgence.

 

Store unhealthy foods out of sight, and out of reach. Put them in places like closets or cupboards.

I have even noticed that I could go for so long without the foods that I see constantly.

Try putting fruits and healthy foods on counter tops and place them within reach in your refrigerator.

To lose weight fast, you have to eliminate every possible avenue that could lead to unhealthy eating like grabbing an unplanned snack right off the countertop or fridge.

[ Read– 10 Natural Ways to Increase Good Gut Bacteria for Losing Weight ]

 

11. ELIMINATE SUGARY DRINKS

 

How to Lose Weight Fast Without Exercise in a Month

 

If you drink soda regularly, you can lose weight without exercise by just kicking the habit right to the curb.

A 12-ounce can of cola contains about 8 teaspoons of sugar.

 

The American Heart Association has advised reducing all sugar intake to 6 teaspoons for women and 9 teaspoons for men daily.

 

The sugar in the cola is about 130 calories, which may not be much until they keep adding up.

The excess sugar in sugary drinks, do not even add any nutrition to your diet rather they increase your waistline instead. And are also bad for your heart.

Now, the idea of ditching your cola or soda so you can lose weight fast without exercise in a month might sound very unappealing.

 

That’s why it’s easier to switch before ditching. How?

Instead of just ditching the soda abruptly, you could switch to diet soda then ditch soda in a few weeks.

After you’ve ditched soda completely, taking water alone to stay hydrated may not be a great motivator.

I suggest you add seltzer which can give bubbles without sugar or any form of sweetness. It does come in different flavors.

Alternatively, you could simply add a slice of lemon, lime, cucumber, mint, oranges, or whatever flavor of fruits or herbs you prefer.

 

12. KEEP A FOOD JOURNAL

I know this may sound boring and almost impossible to achieve. But to really lose weight fast without exercise in a month, you need to be aware of how much you are eating.

So start writing down what you eat daily in a journal. This will help you keep track of what you eat and also monitor your calorie intake.

It’s not so hard once you’ve started. It does actually take a couple of minutes to write.

If you don’t like writing by hand you could write online on Loseit.com which is recommended by Rubaum Keller.

 

 

13. SLEEP MORE

If you are trying to lose weight fast, getting enough sleep is an option that’s not to be neglected.

Too little sleep makes one metabolically groggy, and just four days of insufficient sleep, your body’s ability to process insulin drops.

Also, people who stay awake most nights tend to snack so late which will not contribute in any way to your losing weight quickly.

Chronic sleep deprivation and stress will increase your risk to several diseases including type 2 diabetes and obesity.

 

How to Lose Weight Fast Without Exercise in a Month

 

 

[ Read– Intermittent Fasting for Weight Loss-A Beginner’s Guide]

 

Take Away

To lose weight fast without exercise in a month is very achievable, it takes persistence and your ability to make and stick to a few of the lifestyle modifications.


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