Your metabolism (or metabolic rate) determines how many calories your body is able to burn per day. Your metabolic rate is determined by various factors some of which you cannot change (your genes and age). As you age, your metabolism starts to slow down which can become quite frustrating for your weight loss goals. If you are wondering “how do I lose weight without exercising?” one of the ways is to increase your metabolic rate and below are some of the ways to boost your metabolic rate.
It is important to remember that exercising especially weight training is one of the best ways to increase your metabolic rate but if you cannot exercise, there are still some ways that you can boost your metabolism so that you start to burn more calories than you normally would. By burning more calories, you will be able to lose more weight even without exercising.
3 tips to boost metabolic rate
1. Don’t Skip Breakfast
The most important tip to answer the question “how do I lose weight without exercising?” is to make sure that you do not skip breakfast. It is called the most important meal of the day for a reason. Eating breakfast will kickstart your metabolism much earlier than if you went without breakfast and just had lunch and/or dinner leading to more calories being burned per day.
You do not want your metabolism to remain dormant for too long because when it is dormant, no calories are being burned which is why starving yourself to lose weight doesn’t work. When you starve yourself, your body goes into starvation mode and one of the things it does is to slow your metabolism.
When you do not eat breakfast either because you do not have the time or you say you are not a breakfast person, or thinking you will lose more weight if you skip breakfast, it will negatively impact the amount of calories you are capable of burning in a day. You want to first make sure that your metabolism is working at its fullest potential before you start thinking of ways to increase it. When you skip breakfast, your metabolic rate will be in pause mode as you go about your day on an empty stomach.
With an empty stomach, your brain will signal your cells to hold onto energy since a meal is not in sight and your body does not known when the next meal will be so the body goes into energy saving mode. This also means that your body will hold onto its fat reserves instead of releasing fat from these reserves.
When you make sure to eat breakfast, it will allow your brain to signal your body to jumpstart your metabolism in order to turn the breakfast food into energy and expend energy and fat for your daily activities. If you do not have time for breakfast, consider a breakfast smoothie which you can prepare in a few minutes and have on the go. Find out more about how diet smoothies can help with weight loss here.
2. Eat More Frequently
Having several small meals in a day allows your metabolic rate to remain active throughout the day. With an active metabolic rate, this means more calories are being burned than if you only had two or three large meals in a day with plenty of time for your metabolism to go into pause mode between meals.
Instead of having 2 or 3 large meals, plan on 5 to 6 small meals every 3 to 4 hours a day if you want to know “how do I lose weight without exercising?” But don’t just eat anything and everything to get the most of the body’s calorie burning capabilities. Make sure that part of the meal features some type of protein whether from dairy, animal protein, vegetable source, etc. This protein aspect of the meal is important because protein helps to turn the calorie-burning switch on in your body.
Consuming the wrong kinds of food such as processed foods, sugary foods, etc, can in addition to increasing your risk of developing various chronic diseases like diabetes, will put your normal metabolic rate out of whack and cause the body to store extra calories as fat.
This should be the easy part unless of course you are an insomniac. Getting too little sleep at night can lead to weight gain so plan on 6 to 8 hours of sleep per night. Various studies have indicated that getting less than the normal rate usually leads the sleep deprived person consuming 549 more calories during the day unawares, and the body burning 20 percent less calories during the day.
This increased consumption from lack of sleep is thought to be the result of upsetting the balance of certain hormones that suppress the appetite and which are important for regulating food consumption.
Sleep deprivation also messes with the metabolic rate by increasing the body’s resistance to the hormone leptin (which regulates body weight) and increasing the levels of the hormone ghrelin (which signals the brain and tells it that you are hungry). When ghrelin is messed up, it results in you becoming hungrier more frequently which increases the risk of you overeating and gaining weight.
These are just a few tips on how to lose weight without exercising by focusing on boosting the metabolic rate which determines how many calories you shall burn per day.
“How do I lose weight without exercising?” Besides boosting your metabolism, you may also want to try the 3 Week Diet which will show you what to eat and when to eat these foods in order to lose up to 23 lbs in 3 weeks! Find out more about this bestselling diet plan here.