Hey, welcome to my blog Best Ways to Lose Body Fat Without Cardio – 11 Simple Tips. Looking to lose weight but not a fan of cardio? Hey there visitors and welcome to Health-Fitness-Journal. Does the thought of spending time on a treadmill terrify you? Can’t get yourself to go jogging? It’s common knowledge that cardio and fat loss go hand in hand. But what if we were to tell you there are other, much easier ways?
Weight loss happens when you eat fewer calories and burn more. Sure, cardio is the “go-to” routine for it but it’s not the only way! Building more muscle and eating fewer calories also helps you achieve a caloric deficit. So, it’s okay to skip the treadmill when your goal is fat loss. Carb cutting? No more cheat meals? Strength training? Stay tuned to learn about the different ways in which you can burn body fat without the dreadful cardio.
1. Say Goodbye to Carbs
Carb cutting is the first step anyone takes towards their weight loss journey. This means no more high-carb foods like rice, bread, starchy vegetables, and sweets. When you eat these foods, it turns into fat and gets stored until it is burned out through exercising or physical activities. You can eat them immediately after a heavy workout session to compensate for the lost glucose levels but in small quantities.
In short, you have to watch your caloric intake like a hawk. An easy way would be to swap carbs with lean meats like chicken, turkey, and fresh vegetables. For a wholesome meal, you can include olive oil, whole grains, and healthy fats like avocado. It is just a matter of figuring out an ideal meal plan for a low-carb diet that suits you best! What is your favorite diet for carb-cutting? Share it with us in the comments below!
2. Stay Active – Best Ways to Lose Body Fat Without Cardio – 11 Simple Tips
This doesn’t mean you have to do squats or push-ups any chance you get. It just means that you can do some work around the house or pick up some moderate aerobic exercises. If you have an elevator, take the stairs! If you’ve been sitting down for too long, go out for a brisk stroll. Did the garden leave unattended? Pick up the shovel and get in there!
There are several ways for you to stay active throughout the day which has both immediate and long-term benefits. It improves your immunity and keeps your heart healthy! Keeping yourself busy by doing these activities will ensure that all the stored fat is burned. Always remember that it’s important to balance your calories when it comes to weight management.
3. Increase Protein Intake
Protein plays a major role in your weight loss journey. A high protein intake will boost metabolism and – most importantly – reduce appetite. Why does this happen? Protein cuts down the production of hunger-generating hormones in the brain and makes you feel full for a longer period of time. Apart from this lean protein meats take longer to digest.
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Did you know that protein keeps burning calories even while you are sleeping! High protein diets make it easier to cut back on calories when compared to low ones. Late-night snacks are every dieter’s worst nightmare and one of the main reasons why people fail their diet goals.
4. Cut Back on Saturated Fats
Cut back on saturated fats also known as unhealthy fats. These include animal-based products such as meats, starchy vegetables, and sugar. These can also be packaged foods like potato chips, pastries, pizza, and hamburgers. Did you know that all fats contain 9 calories per gram of fat?
That’s more than twice the quantity present in carbs and protein. Eliminating high-fat foods from your diet will keep your weight in check and heart-healthy!
A healthy weight means a lowered risk of developing diabetes, heart problems, and other health problems later on in life. Don’t worry! You can swap your favorite cheat meal with a healthier option. Switch red meats with skinless chicken, replace butter with olive or canola oil, and start using low-fat dairy products. It’s not all bad news. Eating more fresh fruits and vegetables along with whole grains will also work like a charm!
5. Switch Cardio With Strength Training Exercises
If you feel like cardio is your enemy then choose something different. Strength training exercises cut down body fat, and fast! Sure you can lose weight without doing exercise but not an optimal amount! Strength training exercises like lifting weights, push-ups, pull-ups, crunches, and other weight
machine exercises help your body lose more fat.
Cardio exercises only burn calories while strength training exercises force your body to spend more calories in post-workout muscle repairing. It will also give a major boost to your metabolism for as long as 24 hours! A common misconception often associated with strength training is bulkiness. But really, it makes you look more athletic than bulky.
6. Sleep Soundly – Best Ways to Lose Body Fat Without Cardio – 11 Simple Tips
Deep sleep burns more calories. Did you know that? It’s true! During REM or Rapid Eye Movement sleep your brain is more active than any other stage. In some cases, it is way more active than when you are awake. This rapid movement of the eyes and thinking requires fuel which is used up in the form of glucose. These are the building blocks for most food items and get broken down during intense brain activity.
This results in the burning of body fat. Because your brain goes through several stages of the sleep cycle, a mere 6 hours of sleep is not enough! A good 8 hours of sleep helps in substantially reducing your weight. Think of it like this, when the body is sleeping the brain is in repair mode.
7. Drink Healthy Beverages
You cannot expect to achieve your weight loss goals if you eat healthily but don’t drink healthily. That’s right! If you tend to go for some sweetened energy drink before your workout session then you may be causing more harm than good. Beverages like green tea, coffee, and high-protein drinks boost metabolism, promote fullness, and decrease hunger, all of which encourage weight loss.
Drinking packaged juices and other artificially sweetened drinks have little to no nutritional value and are high in calories. Stepping up your healthy drink game will help you reach your desired size! Trading in just one or two servings of unhealthy beverages for a glass of water or a cup of green tea is a simple way of promoting fat burning.
8. Load Up On Fiber
Reaching your ideal weight is not an easy job, but it gets easier with fiber! High fiber foods include whole grains, whole fruits, vegetables, legumes, and various nuts and seeds. Did you know that a daily intake of 30 grams of fiber can not only help you lose weight but also lower your blood pressure and risk of cardiovascular disease?
A high fiber diet has several benefits, one of them being weight loss. While it is a carbohydrate it’s not easily digestible. It leaves you feeling full after a meal while maintaining blood sugar levels with zero calories. Another characteristic of fibrous food is excessive chewing. Not only is it a good jaw exercise but is another way of keeping yourself feeling full and satisfied after eating.
9. Do Yoga – Best Ways to Lose Body Fat Without Cardio – 11 Simple Tips
If you are willing to ditch the traditional gym route for yoga, then you’ll be pleasantly surprised. Yoga burns calories and improves your muscle tone, flexibility, and core strength. Practicing it as often as possible will help you lose weight effectively. For quicker weight loss results you can pair it up with brief cycling and walking. This will improve your heart health. Yoga not only works by slimming you down, but it also creates a sense of mindfulness.
This means that your overall outlook towards your lifestyle may change, where you will be more aware and selective of the food you eat. The combination of breathing exercises and physical relaxation burns fat. Maybe this is why celebrities like Madonna and Jennifer Aniston do regular yoga! Thinking about taking up yoga? Here are some amazing things that will happen to your body if you do yoga every day! Now back to fat-burning minus the cardio.
10. Drink Black Coffee
Many people, even those who drink black coffee regularly, are unaware that the beverage is a great catalyst for losing weight. It is just coffee that is brewed without any additives such as sugar, milk, or cream. It contains a particular kind of acid that helps in slowing down the production of glucose. Packed with caffeine, it increases your digestion speed which increases your energy level.
The absence of fat and cholesterol means that you can have it every day without putting on weight! Sounds like a win-win to me. Black coffee has recently gained popularity for being a great pre-workout drink because it boosts the immune system.
11. Multi-Joint Workouts
Working out smarter than harder is the new mantra. To lose maximum weight in minimum time you should do exercises that engage many joints rather than focus on one. Doing this will make your body release a certain hormone that increases digestion and burns more calories during and after the exercise. Workouts involving a combination of different muscles not only save time but also builds lean muscle and strength compared to single-joint resistance exercises.
Doing squats, deadlifts, bench presses, and bent-over rows that involve as much muscle mass as possible helps in burning fat. Remember to increase your reps and lower the number of rests in between sets. The exercises in this category engage various muscles within the body which work simultaneously to show several benefits.
Do you think no cardio weight loss is for you?
Have you tried these methods before?
Tell us in the comments!