Don’t have time to exercise? Five tips to burn fat to the maximum without exercising

The human body begins to burn fat when you expend more energy than you take in from your diet.

Maintaining this calorie deficit is often time consuming and challenging for many people.

Because suddenly the working day is longer than expected or you spontaneously meet friends. Actually planned training is quickly cancelled.

Of course, that shouldn’t be the norm. However, there are a few tricks to continue revving up your metabolism and burning fat, without a sweaty workout.

Five simple tips to burn fat in everyday life

To promote fat burning, you can incorporate simple tricks into your daily life. This is also possible with a strict schedule.

1. Eat more protein

Protein-rich foods at meals can help burn fat. Proteins are at the forefront when it comes to satiety: they help you feel full longer and promote the accumulation of muscle mass.

And the more muscle mass there is, the more energy the body uses at rest.

But that’s not all: the body has to spend a lot of energy just to digest protein-rich foods – a quarter of the energy of food is lost in the process, and therefore it does not end up “on the hips”.

The sheer amount of protein found in fish, meat, eggs, legumes, or nuts, for example, can help you eat less overall and take in fewer calories.

It makes sense to keep an eye on your own basal metabolic rate.

Basal Metabolic Rate Calculator – Determine Your Basal Metabolic Rate

2. More exercise in everyday life

Physical exercise is crucial for weight loss. Based on its scientific studies, the American College of Sports Medicine recommends 150 to 250 minutes of moderate-intensity physical activity per week to stay fit and healthy.

It doesn’t always have to be a long jog or a workout at the gym: brisk walking, doing chores around the house, or simply taking the stairs instead of the elevator also play a big part in daily movement.

Photo gallery: 15 tips to exercise more in everyday life

3. Adequate sleep

Sleep is important for many aspects of health, including fat loss. Probably the largest study on optimal sleep duration comes from the University of California. Based on the results, the researchers recommend getting seven to nine hours of sleep each night. The body needs time to regenerate, which also consumes a lot of calories.

If you feel sleep deprived and stressed the next day, you’re more likely to eat a lot more, leading to an energy imbalance and, over time, weight gain.

This is primarily due to increased cortisol production and impaired production of the satiety hormone leptin and the appetite-stimulating hormone ghrelin.

4. Drink a lot and the right things

The best way to burn fat is to avoid sugar. But this is found in many beverages, so they are a particularly big catch in everyday life.

Sugary drinks are very high in calories, don’t fill you up, have a negative effect on insulin levels, and are also a particularly poor source of energy.

Swapping sugary drinks for still water, infused water, or unsweetened tea can be an important key to losing weight.

How much should you drink a day? The ideal fluid intake is around four percent by body weight.

Example: With a weight of 58 kilograms, around 2.3 liters a day are recommended.

5. Fasting can help you lose weight

Intermittent fasting has been shown to be a particularly effective way to burn fat and lose weight.

The type of fasting can help curb the appetite and, above all, the feeling of hunger, which also has a positive effect on body weight.

Another sensible type of fast is the 36-hour fast: it gives the intestinal tract a short break and the energy is finally drawn from the fat cells.

Patience to burn fat

Healthy and sustainable weight loss takes time and doesn’t happen overnight. Also, not everyone can go for regular runs or do interval training.

If you help your body with a few simple tricks in everyday life to burn fat in the long run, with a little patience you are guaranteed to lose weight and body fat.

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American College of Sports Medicine, Donnelly JE, Blair SN, Jakicic JM (2009): Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults, Accessed August 1, 2022: https ://

Kripke DF, Garfinkel L, Wingard DL (2012): Mortality Associated With Sleep Duration and Insomnia, accessed 08/01/2022:


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