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Reviewed by: Dr. Sadie Wegler
Fact Checked by: Dr. Jordan Wheeler Kincaid
We all know that eating healthy and working out is key to weight loss. But many people do not have sufficient time to work out in the gym or join cardio classes. If you also want to lose 40 pounds in 6 months without exercise, then you are at the right place. We have collected the best fat-burning tips to help you get slim.
How To Lose 40 Pounds In 6 Months Without Exercise
Try Intermittent Fasting:
It is one of the easiest dietary methods of weight loss. It includes a session of fasting and eating. Intermittent fasting allows you to eat only for a certain duration, reducing calorie intake. It results in weight loss.
You should follow a 16/8 plan where you eat eight hours a day and fast for 16 hours. After fasting for such a long time, your body starts burning the fat stored to produce energy.
Another method of intermittent fasting is the 5:2 method, in which you eat for five days a week, and for the remaining two days, eat only 200 calories. It is best if you do not fast on double days.
According to Harvard University, intermittent fasting for ten consecutive weeks can help reduce 7 to 10 pounds. It also improves your heart health and reduces inflammation.
Limit Sugar:
If you want to shed that 40 pounds, avoid sugar as much as possible, especially the sweetened drink, flavored coffee with refined sugar, juice, cake, cookie, etc.
Cutting sugar not only helps in weight loss but also prevents diseases like diabetes, heart disease, high blood pressure, liver disease, etc. therefore, a healthy diet must contain less than 10 % of the daily diet.
If you frequently drink beverages containing a high amount of sugar, you are more prone to acquiring type-2 diabetes.
Also, consuming sugar produces visceral fat in the body, which sits around the organ and causes many diseases.
Also read:
- Is Losing 30 Pounds In 4 Months Healthy?
- How To Lose 40 Pounds In 6 Months
- How To Lose 30 Pounds In 3 Months Without Exercise
Calorie Cut:
Many factors decide how many calories a person should cut in their diet. Some elements are age, sex, weight, weight loss time limit, and desired weight loss. Calorie plays an important role in weight loss because if a person eats fewer calories and spends more, that results in weight loss.
Although this logic is simple, many people still need to obtain the desired result. They forget to keep track of their calorie intake. When you are on a weight loss journey, it is imperative to pay attention to what type of food you are eating and how many calories it contains.
Try to swap high-calorie food items in your diet with low-calorie ones. It will reduce a big chunk of your daily calorie quota.
If you want to lose 40 pounds of weight without exercise. Calories will play a big part in it. Therefore find your maintenance calorie that is an adequate amount of calories to function properly. Remove all excess calories.
Remember, do not cut more than 700 calories in one go. It will not work for healthy weight loss and can cause lower metabolic function. Instead, opt for losing 500 – 700 calories in a day to prompt weight loss.
Get Proper Nutrients:
During weight loss, it is incredibly important to take your daily count of fruit and vegetables. It will help you lose weight but fill you up with a low-calorie diet.
Fruit and vegetables are great sources of fiber and vitamins. They take more time to digest than processed food; hence you feel satisfied and full for a longer time.
Even if fiber is great for your health but also takes its sweet time to digest, if you have no prior habit of eating fiber, starting with a large portion of it can cause stomach aches are better.
Your diet should contain fiber, protein, complex carbohydrates, and healthy fat to get sufficient nutrients in a day. Each has its benefits for health.
Maintaining a balanced diet can be difficult in a hectic schedule. You may not have enough time to prepare a meal at home. So try to incorporate simple dishes and eat raw fruit as much as possible. For example, try eating oranges rather than making their juice.
It will not only save time but also give you more fiber. Similarly, for dinner and lunch, you can add easy dishes, like grilled salmon with lemon juice and stir-fried vegetables, and clear chicken soup filled with protein. These recipes are easier to make and have sufficient nutrients.
At last, do not get discouraged and are not able to add all nutrients. Work with what you have.
Eat More Protein:
Many people are not aware that eating a high-protein diet can cause a significant loss in calorie intake. Research has shown that eating more protein is a serious factor in removing calories. It helps in making you less hungry and lets you feel fuller.
Hence you are less likely to overeat. Protein also stops hunger, because it is hard to digest. Adding a high amount of protein increases the satiety hormone in the body, which is responsible for feeling satisfied after the meal.
It also restricts hunger-inducing hormones-like ghrelin and peptide YY, which boost the appetite. Therefore when protein regulates the weight-related hormone, you will be less likely to feel hungry, which leads to less calorie intake. Thus you lose weight.
Eating protein can prevent reducing muscle loss, simultaneously increasing the metabolism that results in fast calorie burn.
If you deprive yourself of protein during weight loss, it creates a starvation mode where your body loses lean muscle and can reduce your daily calorie burn by several hundred calories. That is just the opposite of what we are aiming for.
Consume Less Alcohol:
If you are serious about losing 40 pounds, you must be dedicated to moderating your drinking habit because alcohol consumption affects your ability to burn fat. After all, alcohol has no nutritional value and tends to have high calories, especially those mixed drinks.
Alcohol directly affects your metabolism. When you drink alcohol, you stop turning fat and nutrients from food into energy; all its effort is concentrated on removing alcohol from your system.
All of us are aware of the harmful effect of heavy drinking because, in a few days, heavy drinking can build fat in your liver. It is called alcoholic fatty liver disease, which is the cause of diseases like heart attack, stroke, and other life-threatening diseases.
Additionally, drinking alcohol, like beer which is known for being high in calories and sugar, can lead to faster weight gain.
Alcohol is also notorious for affecting hormones like testosterone which play a major part in burning fat and metabolism. Unfortunately, alcohol is also responsible for triggering hunger signals in the brain, increasing appetite.
So if you want to lose those 40 pounds, avoid binge drinking because it can significantly affect your weight loss plan. If you can not live without alcohol, choosing a smaller portion means less quantity. Also, rarely drinking helps in losing weight.
Conclusion
Losing 40 pounds without exercise will take great dedication, so keep yourself motivated and try not to shy away from working hard during the weight loss journey. Focus on getting enough sleep and drinking plenty of water.
Also, managing stress will be helpful. If not managed properly, It will cause high blood pressure and diabetes-like diseases.
Dr. Heller has experience teaching at the college level, as well as working with nutrition-focused organizations on projects related to food security and sustainability. With her background in food systems, nutrition, and health, she strives to bring a practical and holistic approach to address complex problems in these fields.
Dr. Heller is committed to applying her knowledge and expertise to help solve global health issues. She enjoys collaborating with different stakeholders in order to create meaningful solutions that will benefit both people and the planet.
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