Weight Loss Without Lots of Exercise

For those who want non-exercise methods to help lose weight, this is for you!   Exercise is only effective if it is appropriate and progressive, and it takes a great trainer or knowledge to help with that part.   Also...Exercise is actually overrated if you don't do the following additional steps....so it can work for the ones who already exercise as well.  

Here are 3 ways to help with weight loss that do not include exercise:

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TIME RESTRICTED EATING

The best way to help lose weight is not just what to eat, but WHEN you are eating.   Research shows that having an eating window of at least as few as 10 hours can help with losing weight....and the shorter eating window, the better.  This is because we are not designed to eat all day unless we are active all day - like maybe an ultra marathoner would be.   We are designed to eat in order to be active and rest and digest the rest of the time.  So take advantage of this easy method.   

Action Step:   whenever you break your fast in the morning, time out your 6, 8, or 10 hour eating window and only drink water after that until you go to sleep again

NOT EATING LATE

Night time and sleeping is for recovery, not really for activity...and we do not need to eat much unless we are very active, especially at night.   The moment we eat anything, we immediately begin turning unused glucose / energy as fat for future use.   Then hopefully we have a non-eating time when we can use the glucose in our blood and muscles as for energy.   After that we get into a fat burning zone.   So eating late shortens our fat burning time zone.  This goes along with the previous point of having a restricted eating time.  

Action Step:  ideally we would not eat after around 5:30 or 6:30...this gives our body time to do all the digesting before we go to bed and recover better for the next day AND be in a fat burning zone while we sleep better.  This is why we look more lean when we fast and sleep good... even if done once.   

QUALITY SLEEP

As you can see, sleep and timing of meals is the point of this article.    Quality sleep allows us to digest well enough and recover well for the following day.  This is especially true for active people yet it is for anyone at any age and at any activity level.  Research shows lack of quality sleep, even for a few days in a row, will lead to high blood glucose levels and look more like a pre-diabetic.   Those high blood glucose levels lead to constant fat storage daily.    So quality sleep should be a priority daily. 

Action Step:  to help with sleep - dim lights at same time sun goes down, keep noise and activity levels lower a couple hours before bed time, turn phone settings to a orange color to help increase melatonin levels so we sleep better, and stick with the time restricted eating plan.  

If you have any questions just click HERE or contact me at Will@truetraining.pro