5 Fat Burning Tips Without Exercise —
No time for a workout? Five tips for maximum fat burning without exercise
Regular exercise is simply part of a healthy lifestyle. Whether job, family or commitments: all too often something gets in the way. Luckily, there are plenty of ways to boost fat burning without exercising.
The human body starts burning fat when you expend more energy than you take in from your diet.
Maintaining this calorie deficit is often time consuming and presents a challenge for many people.
Because suddenly the working day is longer than expected or you spontaneously meet up with friends. The actually planned training is then quickly canceled.
Of course, that shouldn’t be the norm. Nevertheless, there are a few tricks to continue to fire up your metabolism and fat burning — without a sweaty workout.
Five simple fat burning tips for everyday life
To promote fat burning, you can incorporate simple tricks into your everyday life. This is also possible with a strict schedule.
1. Consume more protein
High- protein foods in meals can help burn fat. Proteins are at the forefront when it comes to the feeling of satiety: They help you feel fuller for longer and promote the build-up of muscle mass.
And the more muscle mass you have, the more energy your body uses at rest.
But that’s not all: the body has to expend a lot of energy just to digest protein-rich food — a quarter of the food energy is lost in the process and therefore does not end up “on the hips”.
The total number of proteins found in fish, meat, eggs, legumes or nuts , for example , can help you eat less overall — and take in fewer calories.
It makes sense to keep an eye on your own basal metabolic rate.
2. More exercise in everyday life
Physical exercise is crucial for weight loss. Based on their scientific studies , the American College of Sports Medicine recommends 150 to 250 minutes of moderate-intensity physical activity per week to stay healthy and fit.
It doesn’t always have to be a big jog or a workout at the gym — brisk walking, housework or simply using the stairs instead of the elevator also play a part in everyday movement.
3. Adequate sleep
Sleep is important for many aspects of health, including fat loss. Probably the largest study on optimal sleep duration comes from the University of California. Based on the results, the researchers recommend sleeping between seven and nine hours every night. The body needs time to regenerate, which also consumes a lot of calories .
If you feel sleep deprived and stressed the next day, you are more likely to eat significantly more, which leads to an energy imbalance and, over time, to weight gain.
This is mainly due to increased cortisol production and impaired production of the satiety hormone leptin and the appetite-stimulating hormone ghrelin.
4. Drink a lot and the right things
The best way to burn fat is to avoid sugar. But this is found in many drinks, so they are a particularly big trap in everyday life.
Sugary drinks are very high in calories, do not fill you up, have a negative effect on insulin levels and are also a particularly poor source of energy.
Swapping out sugary drinks for still water, infused water , or unsweetened tea can be an important key to weight loss.
How much should you drink a day? The ideal fluid intake is around four percent per body weight.
Example: With a weight of 58 kilograms, around 2.3 liters a day are recommended.
5. Fasting can help you lose weight
Intermittent fasting has proven to be a particularly effective way to burn fat and lose weight.
The type of fasting can help to curb appetite and especially the feeling of hunger — this also has a positive effect on body weight.
Another sensible type of fasting is the 36-hour fast — it gives the intestinal tract a short break and the energy is finally drawn from the fat cells.
Fat Burning Patience
Healthy and sustainable weight loss takes time and doesn’t happen overnight. In addition, it is not possible for everyone to go running regularly or to do interval training.
If you support your body with a few simple tricks in everyday life in burning fat in the long term, you will definitely lose weight and body fat with a little patience.