Have you ever had one of those days where you just don’t feel like working out?
Where it feels like a chore and you just want to snuggle up with a good book or binge watch Making a Murderer on Netflix?
Of course you do. While you are a Fit Woman for Life, you are after all, human.
Contrary to popular belief you technically don’t HAVE to exercise to lose a significant amount of weight.
You SHOULD incorporate some form of metabolic exercise, but at least at first you don’t have too.
In an ideal world, you’d love exercise, eat a sustainably healthy diet, and transform your bad habits to good habits on a daily basis.
But on days where you just don’t feel like breaking a sweat, make sure to do these 6 simple things to lose weight without exercise:
1.) Eat Enough Protein
Getting enough protein in your body is probably the easiest way to boost your metabolism and shed excess weight off of your body. Protein is the most thermogenic macronutrients, meaning it takes 25% more energy to digest and assimilate throughout your body than fat or carbohydrates.
Eating protein with every meal also releases leptin, the hormone responsible for letting your brain know when you are full.
Strive to eat about 20-25 grams of high-quality protein for your 3 main meals and about 10-15 for your 2 snacks. This will get you close to 100 grams of protein every day.
2.) Eat Foods High in Selenium
This one may seem a bit odd to you at first glance. What the heck is Selenium and how can it help me lose weight?
Tiny selenoproteins derived from consuming Selenium are responsible for metabolic functions and the conversion of T4 to T3, active thyroid hormone.
If you want to consistently lose weight and keep a high metabolic rate, maintaining a healthy, optimal functioning thyroid is crucial.
During times of selenium deficiency, the body will use any available selenium for the thyroid. This helps to explain the common symptoms of brain fog, senility, and overall decreased cognitive functions in those who are selenium deficient.
In order to stop your body from borrowing thyroid Selenium, make sure to eat foods rich in selenium like shellfish, crab, pastured eggs, kidney, liver, and Brazil nuts.
3.) Eat More Fruit
Fruits can help you lose weight for many reasons, but the two most important reasons are they are high in antioxidants and they provide energy for your metabolism in the form of fructose.
Antioxidant supplements are flying off the shelves, but there sits fruit, rotting at the grocery store. Where do you think these supplement companies let their antioxidants from?
Fruit! So, why not go straight to the source?
Antioxidants help prevent this oxidation from taking place, and thus prevents the build up of free radicals. The more free radicals you have floating around your body, the more muscle tissue damage can occur, which eventually will lead to a lowered fat-burning potential.
The fructose in fruit, should not be confused with high-fructose corn syrup, which is destructive to your liver. Fruit sugar can be used for energy after it’s broken down to glucose, the body’s primary energy source.
It’s best to combine your fruit with a protein and fat, like nuts or cheese to slow the rate of blood sugar spike.
4.) Drink Yerba Mate
I know, I know.
Most tips for losing weight either have coffee or green tea. But while yerba mate and green tea share many of the same properties, (antioxidants, polyphenols, flavenoids, bioflavenoids, and theophylline) modern science shows that yerba mate has more active compounds than green tea, 52 to be exact.
Try Yerba Mate (amazon link) with a 1 tsp. of honey, especially if you’re trying to wean yourself off of caffeine every now and then, which isn’t a terrible idea.
5.) Get 7-8 Hours of Sleep
Great quality sleep is absolutely vital for fat-loss success. If you’ve gained a lot of weight in the past or you tend to be a little “stressed out,” improper or insufficient sleep was probably a contributing factor.
Growth hormone is one of the top fat-burning hormones your body produces when functioning at a high level. You want this hormone on your side.
Unfortunately, GH naturally declines as we age, but poor-quality sleep can cause your GH to drop off even faster.
Sleep also helps you lose weight by positively influencing the hormones that control your appetite and boost your metabolism.
Bottom-Line: Do whatever it takes to get adequate sleep. Make your room darker, cut out electronics before bed, meditate, etc…
6.) Balance Your Meals Using the Rule of Thirds
Macronutrient ratios can get pretty complicated. And complicated formulas can lead to “paralysis by analysis,” which leads to no action, which always leads to no weight loss results.
I like to simply everything in life, business, and eating, which is why my formula for the “ideal meal” is 33% of your 3 macronutrients.
33% fat, 33% carbs, 33% protein
I’ll let you deal with the other 1%.
Balancing your meals is a very important concept in healthy eating that is often ignored, since it’s hard enough eating healthy.
But if you can eat healthy AND balance your ratios at least 80% of the time, you’re going to propel your weight loss results.
You’ll be regulating your hormones, balancing your blood sugar/insulin levels, and boosting your metabolism so it’s working for you all day long.
Macro-balancing is a unique way to balance your ratios so your hormones are balanced, blood sugar is stable, and your metabolism stays in “fat-burning.” I use macro-balancing in The 3-Week Metabolism Diet, because, quite frankly, IT WORKS!
Are you already doing any of these 6 things to lose weight? If you can think of one I might have missed in this short list, I’d love to hear about it in the comment section!