If you are in that situation where in you really want to lose weight but your job, schooling or probably won’t allow you hit the gym on a daily basis. Well this article was purposely written for you.

Weight loss generally occurs when the body expends more calories than it takes in. This simply means that you have to burn off more calories than you eat or not eat more calories than you burn off.

Though exercise has been proven very helpful when it comes to losing weight, research has however shown that when it comes to weight loss, diet plays a much more important role compared to exercise. Therefore, making a few changes to your diet and lifestyle can help you lose weight safely and effectively without regular physical activity.

Listed below are 5 ways you can effectively lose weight without having to skip work or school for the gym.

STAY HYDRATED

Stay hydrated, in other words take in adequate of fluid. Staying well hydrated is very essential to weight loss. Many times, thirst can feel similar to hunger and that might trigger you to eat. Try aiming for about 8 glasses of clear, sugar free liquids each day.

IF POSSIBLE, DRINK MORE OF SALT WATER:

According to Jenny Westerkamp, an R.D in Chicago, water needs electrolytes like sodium, potassium, and chloride to be best absorbed. She recommends adding a pinch of Celtic salt or real salt to your water before chugging.

This might be really helpful for those of you that work in offices or schools, especially those of you that have bosses- What the electrolytes in the salt do is to push water into the cells where they need to be, rather than letting the water get flushed out, causing you to go to the bathroom frequently. So to avoid going to the toilet all the time while you’re supposed to be working, simply add a pinch of salt to your water.

AVOID EATING LATE AT NIGHT

This doesn’t really take much to do. All you simply need to do is to eat only between the hours of, say, 8:00AM and 8:30 PM. It seems simple and doable right? You’d be surprise to know that research has proven that you could shed up to 12% of your current weight in the next three months alone. (For someone who weighs 160, that’s a loss of almost 20 pounds.)

CHOOSE YOUR COOKING METHOD

In our generation today people have developed a very lazy and not really healthy way of cooking. If you’re trying to lose some of that weight, you need to change how you prepare your daily meals. Always be selective of the quality and quantity of the ingredients you put in your food.

Cooking methods that use a lot of oil, butter or other high fat sauces or seasonings may cause your weight loss to slow down.

• Try cooking methods that involves less frying and more of steaming, grilling, braising, roasting and boiling.
• Switch to extra virgin olive oil or canola oil. When substituted for saturated fats (like butter), these healthy monounsaturated fats can help improve blood cholesterol levels, thereby reducing risk for heart disease and obesity.

If it is possible to totally avoid butter, groundnut oil or margarine in your cooking, please do.

WRITE YOURSELF A MEAL PLAN

If you are not exercising to burn calories, you must trim them from your diet in order to lose weight. Writing out a meal plan can help you plan out all your meals and snacks and make sure they fit into your pre-determined calorie range.

• Spend some time writing out all your meals, snacks and beverages for a few days or a week.
• Include foods from all 5 food groups most days. Review your meal plan to make sure you’re getting adequate amounts of fruits, vegetables, whole grains and lean protein.
• Having all your meals and snacks planned in advanced may keep you from making poor nutrition choices when you’re in a rush.

Another item you should add to your meal plan is nuts. Studies have shown that a diet high in nuts results in greater weight loss. New research found that peanuts can improve vascular health, while almonds can reduce belly fat and your risk of heart disease. So I would advise that you use them for snacks instead of other sugary snacks.

AVOID ALCOHOL AND SUGARY BEVERAGES

Try to totally avoid taking in any form of alcoholic beverages and sugary beverages. These two beverages contain excess calories that may work against your weight loss plan. It’s ideal to completely pass these up as long as you desire continued weight loss.

GET ENOUGH SLEEP

I know a lot of people have the ideology that if they train really hard and sleep less, it would help in their quest of losing weight. But this is so not true. As a matter of fact, good sleep is one of the most important things to consider for your physical and mental health as well as your weight.

Studies show that poor sleep in one of the main risk factors for obesity. Adults with poor sleep have a 55% greater risk of becoming obese.

Chronic levels of sleep deprivation cause the release of cortisol, our old fat-storing friend. The biggest spike in (fat-burning, anabolic) growth hormone plasma levels occurs in deep sleep.

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