What are the common ways to lose weight?
Shedding kilos may not be easy, but the good news is that there are several approaches you can take to start your weight loss journey.
Food and diet
Compared to processed meals like reconstituted meat, pastries, and spreads like margarine, whole foods, including grains, meat, fish, vegetables, and eggs, tend to have a higher nutritional density per calorie.[1] The former helps you to eat more and feel fuller without ingesting as many calories as you would need to feel satiated with the latter. This is why it’s easier to establish a calorie deficit.
Exercise
Getting physically fit doesn’t necessarily require going to the gym. Little things like walking or riding your bike instead of driving, taking the stairs instead of the lift or escalator, and walking to the park to eat lunch can add up to substantial changes in your health and fitness level over time. Try to find something you enjoy.
Long periods of sitting can negate the positive effects of physical activity. You can limit your sitting time by investing in a standing desk or taking a stroll during lunch. If you find yourself sitting for lengthy periods, try breaking it up by doing lunges, star jumps, or even just getting up and walking about while you’re on the phone.
Evidence-based treatments
Numerous factors, not only those related to nutrition and exercise, impact your weight loss abilities, so finding solutions that work for you specifically is essential. To help you attain your target, our health practitioners here at Moshy look at weight loss and management holistically and, if required, can provide treatment plans backed by research.
Is it possible to lose weight fast without exercise?
When considering how to lose weight fast without exercise, we can start by pointing out that as long as you consume fewer calories than you use up, you will be more likely to lose weight. A study concluded that weight loss success rates with diet alone were higher than those with exercise alone.[2]
In contrast to your outtake, which is taken care of by your body’s natural processes, your intake depends entirely on what you eat and drink. Non-physical activities like breathing, blinking, thinking, and digesting food all burn calories. Even when you’re sleeping, your body is working to burn calories.[3]
While it is possible to achieve a calorie deficit by reducing your intake, a greater deficit can be achieved by increasing your activity levels. When you exercise regularly, the number of calories you burn even when not working out can be boosted because it helps your metabolism, which is the process your body uses to convert your intake into energy.
Will dieting be enough for quick weight loss?
It is possible to lose weight by changing your diet alone. You can do it safely, provided you do it progressively and set reasonable objectives that can be maintained over time. Those who already have a full schedule may find it challenging to add meal planning and an exercise regimen to their day, which explains the popularity of searches online about how to lose weight fast without exercise.
According to research, young adults view time constraints as one of the primary impediments to making dietary improvements.[4] If you want to lose weight, focusing solely on dieting will free up much of your time. However, while most people can successfully drop extra kilos with dietary changes alone, they may have problems keeping it off in the long run if they don’t incorporate regular physical activity.[5]
When you’ve already got a good handle on your diet, adding exercise can create a more significant calorie deficit, allowing more leeway for any unforeseen dietary fluctuations, boosting your metabolism, and making it easier to maintain your weight loss.
If you’re short on time but still want to get a quick workout in, high-intensity interval training (HIIT) can be a time-saving option because the routine includes breaks between short but intense periods of activity. Studies show that it can produce similar results as traditional forms of exercise when done correctly.[6]
Through a Moshy subscription, you can get health practitioner-recommended advice and, if needed, even a personalised meal plan to achieve your weight goal.
Are there supplements that will help me lose weight naturally?
When trying to lose weight, you can be tempted to resort to whatever means you can get your hands on. It only takes two seconds to swallow a pill, so supplements and herbal cures can sound particularly enticing, but it’s important to note not all of them are supported by research. Some may not have solid scientific backing, and some can even be harmful to your health.[7]
In an article comparing popular diet pills, glucomannan, green tea extract, and caffeine were found to have the soundest scientific backing.[8] There is some benefit to these supplements, but their effects can be modest on their own. Their ingredients are also natural, so you can already find them in food and drinks.
Don’t get too excited about those products advertising how to lose weight fast without exercise. Drug interactions and adverse effects from weight loss supplements can happen when you take them without supervision. Always get a doctor’s approval before using them.
People have different bodies; everyone’s weight loss journey is unique. This is why the ideal treatment is tailored to your physiological needs. With your health practitioner’s ongoing assistance, they can assist you in finding an appropriate weight loss plan for you.
We have an online weight loss questionnaire you can fill out on the Moshy website. It asks about your goals, routines, and medical history. Your health practitioner can use your answers to help you lose weight with a personalised recommendation. Within twenty-four hours after finishing the quiz, you can expect a response through text or email.
When creating a weight loss plan for you, the health practitioners at Moshy take into account how likely it is that you will be able to stick to the program for the long term. Your risk factors for diabetes, obesity and hypertension are also considered. As your needs change, you can keep your practitioner updated on your progress and make adjustments to your plan with regular check-ins.
You can ask them questions about ‘how to lose weight fast without exercise’ or ‘How many steps a day do you need to lose weight?’ You can even ask for tips on ‘what foods to eat for weight loss’, and ‘how green tea helps to lose weight’.
Moshy: Your Online Women’s Health Platform
Moshy specialises in taboo-breaking women’s health issues such as skin care and weight loss. You can speak with AHPRA-registered Australian health practitioners who can provide sound advice on various health issues.
No need to keep wondering about how to lose weight fast without exercise. When you’re ready to get back in shape, talk to us at Moshy!