'How To Lose Weight Without Exercise? (The Truth)'

Posted Feb 15, 2024

'In this video you\'ll find the truth about how to lose weight without exercise and what are the consequences of that approach.  ►If you found this video helpful hit Subscribe to support the channel and share the video with your friends to spread the word◄  Losing weight and burning fat without exercise isn\'t something I\'m asked very frequently but the question does come up from time to time.  The answer is quite simple:  The first step is to setup when the goal is weight loss is to enter a caloric deficit through your diet. That means you need to be consuming less calories from food / drinks than your body need to maintain it\'s current weight. This forces your body to burn fat stores for energy.  You can calculate your caloric intake using these methods: https://www.youtube.com/watch?v=z7x5zzMGFr8 https://www.youtube.com/watch?v=Y8nKEwrN9I0  And the second step is to provide your body with an adequate amount of protein. About 1 gram of protein per LBS of ideal weight is a good goal for your daily protein intake.  Setup your protein intake like this: https://www.youtube.com/watch?v=VIFRY_--YuU https://www.youtube.com/watch?v=L-OVCYPWj3U  Now on top of that you want to make sure that you\'re getting an adequate amount of sleep. 8 - 9 hours is of sleep recommended, and this is even more important if you\'re not performing any exercise.  Adequate sleep will help you lose more fat while holding on to lean muscle as much as possible. And holding onto muscle will be harder since there\'s no resistance training.  For more science on sleep check out: https://www.youtube.com/watch?v=oce0_CvRaSY  Lastly, it\'s important to point out that the best diet is the one you can follow.  This means that you want to pick foods you can stick to for the long run while still being in that caloric deficit and getting your protein intake.  Whether you decide to go higher carbohydrate, lower carbohydrate, paleo, keto, vegetarian, Mediterranean diet or vegan it won\'t matter at the end of the day as long as you\'re in a caloric deficit and you meet your protein needs while at the same basing your 80-90% on whole healthy unprocessed foods.   Now, what happens when you try to lose weight (fat) without exercise. Here\'s a few things:  - You don\'t build muscle and you\'ll most likely also lose muscle. This means even if you do lose a bunch of weight you probably won\'t end up with a great looking physique.  - Have to eat less than if you were exercising. If you\'re mainly a sedentary individual with a classic 9-5 desk job your energy expenditure is generally quite low. Once you take our exercise out of the equation your caloric intake will typically need to be quite low to put you in a deficit. This makes the diet very hard to sustain because you\'ll feel a lot more hunger and won\'t get to eat a lot of food.  - Getting a six pack is pretty much mission impossible. Unless you\'re extremely naturally gifted somehow to have a fairly decent amount of muscle mass and great genetics when it comes to fat loss you won\'t be seeing those shredded looking abs.  - Have increased hunger cravings. Science is pretty clear on this, both cardio and weightlifting can suppress appetite. Studies: https://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/08/40.html   - You won\'t be as healthy as if you were also exercising. A recent meta-analysis https://www.ncbi.nlm.nih.gov/pubmed/27213481 that adding exercise to a diet had a markedly greater effect on reducing visceral fat (the fat in the midsection that surrounds the internal organs). And visceral fat has been implicated as a primary risk factor for chronic disease.  Additionally there\'s hundreds of benefits of exercise which you can read more about at https://www.nytimes.com/2016/06/21/upshot/why-you-should-exercise-no-not-to-lose-weight.html  - You\'d probably not look anywhere near you want and at the end you\'d wish you had exercised.  One last point I wanna add is that gym isn\'t the only type of activity you can do. There\'s many different types of exercise and the key is to find something that you enjoy. Try things like MMA, Swimming, Boxing or any other type of activity you can think of.  Aside from that I\'m curious what type of activities do you enjoyed aside from gym? Let me know in the comments below.  Talk soon, Mario   Home & Travel Workout ➤ For more fitness, nutrition and personal development tips check out:  Facebook: https://www.facebook.com/MarioTomicOfficial Instagram: https://instagram.com/mariotomich  Website: https://www.tomic.com  Music Used: Jim Yosef - Firefly [NCS Release] https://www.youtube.com/watch?v=x_OwcYTNbHs' 

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