Perhaps one of the most common questions you have often heard is, “How do we lose weight?” Or the question “ Are there ways to lose weight without exercise?”. Obesity and weight gain are problems in modern life. Having good health, desirable weight and ideal physical conditions are good for all of us.
The article ” 15 Days weight loss challenge without exercise – Part 1 ” mentioned half of the two-week weight loss challenges to make simple lifestyle changes. These seemingly simple changes can be the real answer to the question “How to lose weight and stay thin?”
Weight loss without exercise
Even the best two-week weight loss program will not bring you regular fitness and weight stabilization. Maintaining fitness and weight loss without exercise is possible by institutionalizing lifestyle habits and methods.
We have now spent eight days of the first phase of the 15-day weight loss challenge without exercise. During this time we have learned some key fitness habits such as replacing fruits and vegetables with unhealthy foods, eating right, and having the best time for dinner.
But knowing these tips alone will not help us lose weight in two weeks. Rather, it is important to replace the right habits and apply these golden tips to achieve a healthy lifestyle. In the second part of the article, the challenge of losing weight without exercise, Phytoland, gives additional golden points in this field.
Day 9 Challenge : Do 4-7-8 breathing exercises for 5 minutes every day
In today’s busy life, we all miss a very important aspect of life, and that is breathing. Pay attention to the breathing of young children. They take deep breaths. But as we get older, we forget the deep art of breathing. We all take shallow breaths, and this is because our lungs are not working at their full capacity. It also affects our mental health.
According to the findings, deep breathing is a great way to reduce the ester in the body. When you take a deep breath, you are actually commanding your mind to calm down. On the other hand, deep breathing is very important for weight loss and fat burning. Because during fat burning, fat is broken down into carbon dioxide and water.
Carbon dioxide produced through respiration and water produced in this process is excreted from the body through the bloodstream through urine and sweat. So to lose weight without exercise, try to breathe deeper.
A health educator named Luke Coutinho has invented the 4-7-8 breathing technique. This technique helps to reduce your stress as well as get you used to deep breathing. To begin this exercise in your two-week weight loss program, you need to sit on all fours on the floor and straighten your back. You can lean against a wall or device, but make sure you are upright.
To do this technique, do the tail operation through your nose with your mouth closed for 4 seconds. Count four seconds in your mind. Then hold your breath for 7 seconds. If at first, it is difficult for you to hold your breath for 7 seconds, do not push yourself. You will be able to do this by continuing to practice. Next, exhale through your mouth for 8 seconds. Repeat this breathing process at least 3 times a day or more often if needed.
This is the only starting point for getting used to deep breathing. This form of breathing is based on pranayama (including yoga exercises to control breathing) and is in three stages. As you get used to this method, do Pranayama supplemental exercises to get the most benefit. You can also substitute more breathing exercises such as kapalabhati (a type of deep breathing exercise that involves all six lung organs) and nasal breathing to get the most out of it.
Follow your two-week weight loss diet to focus on your deep breathing. Deep breathing will have a tremendous impact on your physical health as well as your mental health.
Related – 5 Types of Breathing Exercises
Day 10 Challenge : Fast for 12 to 15 hours after dinner
Now that you have the habit of pausing between bedtime and dinner, we want to introduce you to intermittent fasting. This is not a strict diet, but a way to give your body and digestive system enough time to rest.
People who fast intermittently fast for 18-16 hours and eat only for the remaining period. They can only drink water and green tea during these 16-18 hours.
Researchers answer the question How to lose weight? They suggest fasting. Because numerous studies have shown that intermittent fasting helps people lose fat. That is why more and more people are turning to it today.
Intermittent fasting is not a diet, but a style of eating. In fact, it does not change what you eat, it changes the way you eat it for people who need to change their eating habits.
When you fast for long hours, your body enters a post-absorption state. A Post-absorption state is a state in which the gastrointestinal tract is not digesting and processing a meal. The body burns fat at this stage. Because your insulin levels are low. This fat is inaccessible when the body is in a state of nutrition and absorbs nutrients.
Intermittent fasting does not change your eating habits. Therefore, you do not feel deprived. In fact, you have to eat whatever you like; You allocate a time frame. According to studies, intermittent fasting also reduces the risk of cancer and increases life expectancy.
It may not be easy for you to fast continuously for 16-18 hours. So it is better to start with a 12-hour alternating day. Once you get used to the 12-hour fast, increase it to 16-18 hours. That way you can only eat for 6-8 hours.
Day 11 Challenge : Meditate and exercise the first hour of the day
The first hours of the day are the most important part of your whole day. How you react at this time determines how your day will go.
Have you ever noticed that when you check your work emails on the first day, strange anxiety goes away? Psychologists, as well as health professionals, consider the best way to start the day is to take positive notes of things that can benefit you mentally and physically.
At the same time, there is no better way to lose weight for two weeks than to start the day with a workout of at least 30-45 minutes. The best way to develop this habit is to choose an exercise or activity that you are interested in.
This activity can be sports such as ropes, walking, bodybuilding, yoga, or exercise at home. Never force an exercise that you are not interested in. It is better to look for another option. You can even dance to any music you enjoy listening to. The goal is to get your heart working and burn calories. But not only your physical health but also your mental health needs special care.
We all know that we are all under the pressure of mental health issues in this world. Because people do not have the time to manage their mental health. Because of this, more and more people are discovering the magic of meditation every day. If you do not know how to deal with this, there are many programs available through various media.
These programs can help you through meditation. Meditation helps to manage your mind in the process of losing weight without exercise. Choose a corner of your home that is more relaxed and less cluttered. Start meditating for 5 minutes a day. You will definitely feel calm inside. You can also listen to a piece of spiritual music. Try to keep your mind away from things that hinder your peace of mind.
Related – What Is Meditation – Types And Benefits
Day 12 Challenge : Get at least 7 hours of uninterrupted sleep
For all of us, sleep has the least value in weight loss. How to lose weight when it comes to weight and response issues? We argue, we all just focus on eating right and exercising. While one of the most important aspects of this process is having a good night’s sleep.
At least 7-8 hours of sleep is important to improve your general condition. Numerous studies have shown that there is a link between sleep and weight loss. In fact, with less sleep, the brain becomes tired and can make bad decisions, both physically and mentally. People who sleep less are more likely to overeat and satisfy their sudden cravings without thinking about the
According to a study published in the American Journal of Clinical Nutrition, researchers found that people who slept hungry craved high-carb snacks late at night. According to another study conducted at the same time at the University of Chicago; Participants deprived of sleep were more likely to choose fatty snacks than those who slept for 8 hours or more.
So how do we lose weight despite eating a high-fat, high-carb snack? Lack of sleep also causes the body to produce the stress hormone cortisol. These hormones cause restlessness and anxiety, which in turn causes the production of permanent fat. Eventually, by weakening your body’s metabolism, you will be constantly in a state of turmoil. This in turn affects the insulin response and disrupts the body’s sugar process.
As a result, sleep is a part of your health and you should not ignore its importance in losing weight without exercise. To improve your sleep quality by doing activities such as reading books, turning off electrical appliances, yoga, meditation, or taking soothing drinks.
Day 13 Challenge: Take your annual health tests
Weight loss will be followed by exercise, proper nutrition and proper sleep. Being overweight is related to various parameters of your health. Many die in silence without most people even realizing it. For this reason, it is important to have a medical screening to diagnose any potential health problems.
Doctors repeatedly remind people of the importance of regular medical examinations to take care of their health. For some, these tests can be quarterly and for others, twice a year or annually. A simple visit to the doctor will help you to do them.
Annual health tests not only help you diagnose your physical condition and health but also increase the likelihood of timely treatment. In most diseases, early diagnosis allows physicians to pursue treatment in a more regular and effective manner.
Often, early detection of cancers helps patients get a more complete cure instead of engaging in a long battle.
According to official statistics, if diagnosed in the early stages of the disease, the chance of survival increases from 93-91% to 100% compared to the diagnosis in the secondary stage.
Sometimes a two-week weight loss program can have irreparable damage to your body. Because most diseases do not appear with prominent and noticeable symptoms. Such diseases can only be followed up with regular health screening.
Regular annual tests can protect you from life-threatening illnesses such as metabolic syndrome and obesity disorders such as diabetes, cholesterol and high blood pressure that are harmful to a person’s health. If all these factors are diagnosed in time, they can be better managed and treated. So part of the answer to the question of how to lose weight? It depends on regular tests.
So if your lifestyle predisposes you to such diseases, it is time to see a doctor. Annual health screening is important to diagnose potential health problems. In short, losing weight does not make sense if your body is suffering from an illness or disorder. So make an appointment with your doctor right now!
Day 14 Challenge : It is important to love yourself
Fitness will not be achieved just by eating right and following the right habits and exercising. Loving yourself is just as important. Because obesity often adds to the embarrassment of obese people. Naturally, liking yourself is a great way to love yourself.
So how can you reward yourself? There are several non-food ways you can reward yourself that are important to know. Self-love is the path of weight loss without exercise, helps you manage your stress and emotions.
It also helps you discover new ways to lose weight independently of food. For example, it may be your habit to celebrate the success of a project, eat big ice cream, or a noble dinner at your favorite place. So try to find other ways to reward yourself without exercising. Rewarding yourself for the two-week weight loss challenge is also very effective and motivating.
But what are the proper ways to reward yourself? Phytoland suggests several ways:
- Take a hot shower to calm your mind and soul. Complete it with a cup of your favorite hot drink to have a great experience.
- Book a mineral spa bath and choose your favorite massage. It also helps calm your nerves.
- Arrange a nice appointment for yourself. Being better comes with feeling great. So this is a great way to reward yourself.
- Read a book you already plan to read or watch a movie or series that everyone has talked about. But remember, do not eat unhealthy snacks.
- Sleep as much as you like! Scientific evidence shows that sleep is very important for regulating our body weight.
- Go to an organic market with your friends and family. Choose fresh farm produce and connect with like-minded people there.
Day 15 Challenge : Count your blessings
You have completed 14 days of the challenge of losing weight without exercise. If you have traveled this route, it’s time to dump her and move on. It shows that you are really serious about achieving your goals. So eat better today, sleep better or exercise more. Today is the fifteenth day. Count your blessings.
We all know that sometimes we have to give up something to get what we want. Write down the names of the things and valuable people in your life today in your diary. Thank them today and convey a sense of worth to them.
Write a letter to your partner or parents and thank them. Send a friendly text to a friend who has always supported you. Plan your first vacation with the people you care about. You have now successfully completed a two-week weight loss program.
Answer How to lose weight and stay thin? Now in your hands. All you have to do is promise yourself, do things throughout the year that will get you what you love. Prioritize your mental health. Make sure that in the coming year, not only physically, but also your peace of mind and mental health will be excellent.
According to studies, only 20% of people who go on a diet succeed in maintaining their fitness. Of course, the amount of eating and exercise play a key role in weight loss. But gaining weight is possible even if you follow a slimming diet and exercise. So how do we lose weight? The most important thing in losing weight, as mentioned, is to have a healthy lifestyle.
In fact, the secret of successful people is not just eating right and exercising. Learn pottery is a healthy lifestyle and having good habits. The challenge of losing weight without exercise in 15 days will acquaint you with the basic habits of losing weight and staying fit. But just knowing how to lose weight will not be enough. Rather, applying the golden principles and tips of slimming in 15 days and institutionalizing them in your habits and lifestyle can be the best goal to achieve your health and fitness.