Lose weight

Quickly lose weight without sports – 5 ingenious tips

Is losing weight fast without exercise possible? It is not least due to our modern beauty ideals and steadily increasing health awareness that the topics of fitness and weight loss are always on everyone’s lips.

In particular, luridly relevant media serve our preference to achieve things quickly and without great effort.

It’s no wonder that headlines such as ” lose weight fast without sport ” or ” five kilos less in a week ” dominate the media environment and let some people who want to lose weight fall into a treacherous trap , because all these programs have a crucial catch.

Losing weight quickly without sports – all empty promises?

The catch is not that losing weight without exercise or weight loss is impossible (on the contrary, it is possible ), but refers to the blatant abuse of the all-too-human hope of achieving something quickly.

Phrases like “Good things take time” or “Rome was not built in one day” are not limited to architecture or social development processes, but to all things of life that should last.

Before we tell you how to fight off your excess pounds healthily and sustainably even without exercise, we see it as our duty, the glamor gazettes’ full-bodied promises regarding the breathtaking weight loss, the wind from the sails to take.

That the reduction of five kilograms of body fat per week is absolutely illusory, is already clear from the energetic component, because one kilogram of body fat has a calorific value of around 7,000 kilocalories .

If you want to lose five kilograms of fat per week, this would mean a necessary saving of 35,000 kilocalories, that is about the loss of the entire weekly energy intake of a high-performance athlete!

Thus, it is obvious that such an energy deficit, which is achievable only with the help of a very low food intake and a sprawling training program, is neither healthy nor practicable.

However, since we do not want to go too deeply into this matter with regard to this topic, we do not want to focus on the micro-level with the extremely extreme characteristics of the most diverse fashion diets, but only describe the consequences of the often one-sided diets .

What consequences do extreme diets have?

Full-bodied dietary promises are usually simply based on an extreme calorie deficit, which initially also leads to the reduction of body fat , but can quickly turn into the opposite.

The cause is human biology, which is still stuck in the days when we roamed the wilderness as hunter-gatherers and were all too often confronted with long periods of starvation.

Accordingly , the organism interprets an extreme diet as a hunger phase and reacts with a reduction in the metabolic activity or, in other words, with the change in hunger . In order to save energy, among other things energy wasters such as muscle cells are deliberately released for energetic use.

As a result, the organism not only breaks down muscle, but also tends to convert nutrients into body fat extremely efficiently as soon as they become available, so as to be better prepared for such an extreme phase the next time around. After all, our body can not know that our purpose is not life and death.

What is really behind the weight loss?

However, this still does not explain why it is the case that within a week, the desired goal of losing five kilograms, is still achieved. Admittedly, part of the weight loss actually results from the degradation of depot fat , but the bulk is simply water.

Water that is flushed out of the body, among other things by the almost complete emptying of the glycogen stores, because every gram of glycogen binds up to 2.8 milliliters of liquid per se. With an assumed glycogen content of 600 grams, the weight loss attributable to it alone affects almost two and a half kilograms.

The reduced food intake also does its usual thing in the form of a low weight of intestinal contents, so at the end of the day can actually account for five kilograms.

The sham will notice, however, at the latest after two weeks. This raises the question of how losing weight can be made comparatively fast as well as healthy and sustainable without resorting to sports.

How food helps you lose weight

Tip I: Use foods with low energy density

To put this into action, it is recommended that you choose a moderate energy deficit that is a maximum of 1,000 kilocalories per day , which is a weekly loss of one kilogram of fat .

Of course, the basis for this energy deficit is your diet, which you should plan accordingly. It is especially important to control the feeling of hunger against the background of energy shortage by focusing primarily on foods that have a very low energy density, as they consist mainly of water.

We recommend a calorie deficit of max. 1,000 kcal / day!

Obviously, this primarily concerns fruits and vegetables . In addition, these foods have the added benefit of high fiber content that swells in the gastrointestinal tract and provides long-lasting satiety so you do not even get tempted to overeat. In addition, the fibers support the stabilization of blood sugar levels, so that fluctuation cravings also fail.

Tip II: Use the Thermic Effect of Food

Another aspect that will help you increase fat burning without sports is the so-called Thermic Effect of Food . This effect describes the amount of energy that needs to be expended in the digestion of a food in order to harness the nutrients it contains to the body, and what proportion of the energy it contains simply dissipates in the form of heat .

While carbohydrates are processed very efficiently, they are particularly proteins whose digestion causes a high energy loss in the form of heat.

In principle, so your digestive tract takes over the athletic component of your diet – if only to a small extent. Overall, it makes perfect sense to resort to complex macronutrients such as proteins , polyunsaturated fatty acids and long-chain carbohydrates .

Tip III: Boost your metabolism with stimulating spices and stimulants

In order to be able to lose weight relatively quickly even without exercise , it is necessary to stimulate the metabolism by exogenous factors and stimuli. For men and women very easy to implement is the use of spices, which have a stimulating effect on the body and thereby acceleratethe metabolism .

  • Chili is one of the absolute classics, because the capsaicin contained in it not only causes the irritation, but can increase the thermogenesis , ie the heat production , in the organism for up to three quarters of an hour by up to 25 percent . So, if you eat spicy regularly, you’ll increase your calorie consumption noticeably. In any case, you should be able to find corresponding recipes on the net or in one of the numerous cookbooks with ease.
  • Another long-running stimulant is caffeine , which already accompanies many men and women on a daily basis. In addition to the increased heat production, which can be safely attributed to the caffeine thanks to scientific studies, the alkaloid also directly promotes fat burning , by making it easier to use fatty acids energetically. Optimal is the use immediately after a meal.

Tip IV: Slender sleep actually works

When asked ” How can I lose weight quickly “, the answer ” While Asleep ” sounds logically not too obvious, but in fact behind the concepts of ” Slim in sleep diets ” is a true core.

Especially in the evening, after the last meal is already a few hours ago, shifts the hormonal milieu of the organism and allows optimal fat burning .

Among other things, this is due to the fact that the insulin level in the blood is significantly lower due to the lack of nutrient uptake, which in turn makes it possible to increase the so-called growth hormone (HGH).

This hormone is not only essential for regenerative processes but also ensures optimal fat burning.

Characteristically, which is HGH secretion highest in the deep sleep phase, so get your fat burningas it were controlled during sleep can. However, it should be about eight hours of sleep to actually make use of the effect and, moreover , to benefit from the numerous health benefits of a sufficient sleep duration .

Tip V: Drink a lot for fat loss

Our body has a core temperature between 36 and 37 degrees Celsius , which it must maintain by spending a great deal of energy to guarantee the functioning of all physiological processes.

It is no secret that the organism has to expend a large part of the food-derived energy for exactly this thermoregulation . You can take advantage of this effect by taking in a lot of liquid, which the body first has to heat to body temperature.

We already know from physics lessons that the heating of water is very energy consuming , the energy expenditure in the case of the organism increases, the colder the liquid is. With the help of cold drinks, you can demand an energetic performance from your body, which you otherwise only achieve with the help of sport.

It is not only sensible to drink a lot against the background of optimized fat burning, because detoxification via the kidneys also works optimally only within the scope of sufficient hydration.

As a rule of thumb, you can assume a fluid intake of one liter per twenty kilograms of body weight per day. Whether you rely on water, non-calorific soft drinks or tea is up to you.

Recommended is one liter of water per 20 kg of body weight daily.


The bottom line, there are quite a few methods how you want your weight loss pace and increase without it can, although you should not expect miracles. Nevertheless, the discipline to meet the established calorie deficit in the long term is the basis for a sustainable diet. Losing weight quickly without exercise is thus only marginally possible.

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Slimming on the stomach

Losing weight quickly on the stomach is still a desirable goal for many people. But is that actually so easy and targeted possible?

Our today’s ideal of beauty has its roots in the early 1980s, when the well-being belly slowly came out of fashion and both action movies from the US and the fitness and bodybuilding wave changed the mindset in this country permanently.

We owe it to charismatic people like Arnold Schwarzenegger, Chuck Norris and Sylvester Stallone that the tough six-pack is still considered by many men and women to be the pinnacle of physical perfection.


Understandably, the burgeoning fitness industry has responded to this desire in recent decades by constantly bringing new programs, diets (recommended: the metabolic diet ) and training methods to men and women.

As most of you who have tried to achieve this goal can attest to, there is a lot more to losing weight in the abdomen than some people believe.

5 effective tips on how to lose your belly fat

Tip 1: Basic requirement: An adequate calorie deficit (Attention: this must not be too high, otherwise the yo-yo effect will occur)
Tip 2: A regular intake of fats
Tip 3: Complex carbohydrates are on the menu (eg in legumes and whole grains)
Tip 4: The Right Workout: High Intensity Interval Training
Tip 5: Stay tuned! Follow the rules permanently

Local fat loss is not possible

In the environment of the ubiquitous demand for beauty, youth and vitality is the desire to have a six-pack or at least to have a flat stomach , only too understandable and of course also welcome.

Unfortunately, in many parts of the fitness community, fueled by prayer-like repetitions in various media, there is still the belief that it would be possible to lose weight on the abdomen .

At this point, we would like to clear up with this stubborn myth, because the targeted fat loss at a certain point, whether through nutrition, massage or certain forms of training, is simply not possible.

But before we want to describe how you can still very effectively lose weight on the abdomen and thereby form a healthy body, we want to unmask the myth behind the myth on a biological way and thus eliminate it once and for all.

Why is not targeted abdominal weight loss possible?

We humans are not only spiritual individuals, but we also differ naturally in terms of our genetic characteristics, as well as the body composition in addition to the distribution of subcutaneous and visceral adipose tissue.

As a result, one athlete tends to attach fat to the abdomen , while the limbs appear largely defined. Another athlete, on the other hand, benefits from an even distribution of body fat, while a third athlete, for his part, has a flat stomach , but particularly quickly applies passive body mass to the buttocks and limbs.

Concerning the genetic structure and the distribution of the fat reserves , the reverse effect also has an effect on the reduction of fat deposits within the framework of a calorie- reduced diet . Where the organism starts with fat loss and whether it does this at all parts of the body evenly or has preferences in this regard, can not be influenced by exogenous measures.

In plain language you are at the mercy of your genes. But with this knowledge in the background, you also have the opportunity to expose dubious promises right from the start, saving you time and money that you better invest in effective measures, some of which we would like to share with you.

Abs are made in the kitchen

This winged word, which is mainly used in English-speaking fitness communities, can also be reduced to the powerful statement “to be defined in the kitchen” in German, but actually says everything that is important for losing weight on the stomach .

The basic prerequisite, so that it can actually go ahead with the fat loss , is an adequate calorie deficit, because only if the organism consumes more energy than it gets supplied daily through the diet, this is forced to resort to the body’s own energy source, the depot fat.

Unfortunately, the whole thing is not really so simple, because the sustainable success in fat loss , whether this on the stomach, on the hip, on the buttocks or on the thighs should be done, can only be achieved through the right planning.

In this situation, especially beginners tend to make the caloric deficit too large, which leads exclusively to the fact that the diet is either stopped quickly or in the event of success increases the risk of the yo-yo effect massively.

As a result, it is important to first select a moderate energy deficit of around 500 kilocalories per day, which corresponds to a fat loss of around half a kilogram per week . With this measure, you ensure that your organism does not switch to the emergency metabolism, which protected us from starvation by reducing the metabolic rate, especially in the distant past.

The devil is in the details

With an energy deficit, however, it is not yet done, because the supply of the macronutrients protein, fat and carbohydrates has a decisive influence on the fat loss.

While the consumption of at least two grams of protein per kilogram of body weight per day ensures that the body energetically metabolizes as little muscle as possible during the course of the diet , regular intake of fats ensures that the body in the long term agrees to the accumulated To release pancetta as an energy source.

The background to this is the fact that fat, in its capacity as an essential nutrient, is involved in numerous metabolic processes that would not work without it.

It is therefore obvious that the organism tends to treat its fat reserves only very sparingly, if it considers that the daily nutrition is supplied too little supply for the medium-term life-support.

Our body is, as you can see, still trapped in the Stone Age and can not know that, in principle, we do not lack food, but for aesthetic reasons we only want to lose our stomachs. So it would be a fatal mistake to minimize the intake of fat , as is often claimed in many media.

In return, however, the much gescholtenen carbohydrates are necessary to ensure a reasonable diet, which guarantees optimal nutrition of the organism. Especially in the case of losing weight, however, special attention must be paid to the type of carbohydrates supplied .

Short-chain carbohydrates, such as refined sugar or white flour products should be avoided if possible.

With the right workout, you can reach your destination faster

Anyone who wants to have a flat stomach or a six-pack should not bother the effort to become active in sports, because otherwise even the best diet can degenerate into a pure starvation diet that also suffers a large amount of muscle, which is definitely not Sense of the thing should be.

Since there is no such thing as special exercises that allow the fat to melt on the belly , there is the bacon with the help of cardio training to deal with.

Sports science studies show in this regard that the endurance training recommended by many trainers according to the credo “Slow and steady” is much less effective than previously assumed.

Significantly more effective is the so-called High Intensity Interval Training , HIIT for short , which corresponds to a highly intensive interval training in different pulse zones and combines the different energy harvesting mechanisms of our organism and maximizes the total energy consumption based on the calorie balance.

The time savings are particularly advantageous, because such a HIIT workout usually takes no longer than 20 minutes , but burns at least as many calories as a long endurance training in a low pulse range.

In addition, there is a measurable afterburning effect from the scientific side , which describes a slightly increased metabolic rate in the hours after the workout, which in turn means more energy is used.

How the six-pack comes to light

For the simple and comparatively fast weight loss on the stomach , the previous measures are already sufficient.

However, if you are out to bring out his six-pack , you should keep in mind that this can only come to the fore if the subcutaneous adipose tissue on the abdomen actually has enough trained muscles .

Strength training thus becomes a key component that rounds off the overall package, but does not alone lead to a local reduction of fatty tissue .

Even though we repeat here, it can not be emphasized enough that completing countless sit-ups will not result in fat loss or the development of strong abs .

It is clear why the latter is the case in particular, if we get used to the idea that in the case of the abdominal musculature it is also conventional muscle tissue, which differs only marginally in its muscle fiber composition from a biceps or a pectoralis major.

Ultimately, the abdominal muscles must be attacked just as hard as any other muscle for the purpose of producing a suprathreshold growth stimulus.

Consequently, abdominal muscle training should also take place in a repetition range of eight to a maximum of twelve repetitions, whereby the adjustment of the intensity by the use of weights is obligatory.


If you follow the right strategy and can not be blinded by half-truths from relevant media, losing weight on the stomach is not as complex as it seemed at the beginning.

The important thing is that you actually follow the few rules mentioned permanently and do not be discouraged by small setbacks, because only then will you really achieve your goal of a flat and well toned stomach . You may be interested, too, as you can lose weight without exercise, but we have you here provided once the 5 best tips together.

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Natural appetite suppressants

To make it easier to lose weight, many people are using appetite suppressants in the form of tablets from pharmacies or drugstores. But you do not always have to resort to such appetite inhibitors! You can also tackle the cravings naturally.

A balanced diet and exercise let the pounds melt without any side effects. Here you will get tips on the subject of metabolism and weight loss and natural appetite suppressants.

A fast weight reduction, which promise many artificial appetite suppressants, which are often available over the counter in the pharmacy to buy. Appetite suppressants in the brain affect the hunger center or swell up in the stomach and signal in the brain: I am full.

But we can also achieve this effect in a completely natural way through a well thought-out diet.

So how can we influence our metabolism via natural appetite suppressants?

“It depends a bit on what we mean by appetite suppressants,” explains Prof. Dr. med. Dr. Christine Graf. She works at the German Sport University Cologne at the Institute for Movement and Neuroscience / CHILT.

“If one starts from ‘Sattmachern’, it includes food with a lot of fiber, such as. a. Fruit and vegetables. But a protein-rich diet can help you lose weight. ”

For example, topinambur and the amino acid 5-HTP (as a natural precursor to serotonin) may be useful in weight loss.

Nonetheless, alternative practitioner Kohn warns that not everything that is considered an ‘appetite suppressant’ also has such an effect.

Enzyme-rich foods accelerate fat burning and metabolism. These include, for example, not only the pineapple, but also tannins, such as those contained in green tea or in coffee.

“Nevertheless, there is no effective proof of how much is needed to boost the metabolism,” the professor says.

Sonja Kohn also sees benefits in foods containing natural iodine. These stimulate the production of thyroid hormones in a proven hypothyroidism (see metabolic disorder and metabolic diseases) and thus can have a positive effect on weight loss – a diseased thyroid gland can lead to increased appetite.

Recommended luxury food

In addition, foods with a high L-tryptophan content are recommended. So: L-tryptophan is converted into serotonin in the brain and reduces our hunger.

Foods in which L-tryptophan occurs, such. Cashew kernels, bananas and dark chocolate (high cocoa content, 70-80%), are true mood-makers and prevent cravings.

In case of stress – feeling hungry

This flares up again and again when we have chronic stress. Then it comes to an excessive consumption of vital minerals. Stress goes to the substance, so to speak.

The body notices this deficit and signals us ‘hunger’, especially because magnesium is missing and thus the desire for sweetness arises. Many people know after stressful days the ‘sweet hunger’, which attacks them especially in the evening and hardly slows down.

“Magnesium phosphoricum as Schussler salt (D6) fills existing deficits, so that the craving sweetened is reduced,” says Kohn and adds that also may be an acidification of the body.

Pills, drops and powder as an appetite suppressant?

Many people are looking for help in pill form to get slim as soon as possible. So you can order many appetite suppressants on the Internet or in the pharmacy.

Even in the drugstore can be found various weight loss aids or diet.

But what effect do they develop? Do you possibly harm your health or have side effects?

“Many appetite suppressants have been removed from the market, the few that are still in the trade, have lost importance,” says Tanja Franz.

Because they have immense side effects – for example, increase in blood pressure, insomnia, depressed mood, nausea or constipation. Especially people with a contraindication, such as cardiac arrhythmia, must refrain from such funds.

Various weight loss products containing the active substance orlistat (as a freely available or prescription variant) contain the inhibitor gastrointestinal lipases.

This means that it inhibits fats, so that they are not absorbed and consequently excreted unchanged.

Thus, the calorie count absorbed by the body is reduced. However, as a result of ingestion oily / greasy bowel movements occur and the absorption of fat-soluble vitamins may be impaired.

Another variant are preparations which have a certain swelling capacity. This means they should swell in the stomach after ingestion and should fill it up. This reduces the feeling of hunger.

Overall, the experience with appetite suppressants in pill form shows: Often, the preparations are not suitable for everyday use or harm more than they use.

Therefore, one should rather resort to natural appetite inhibitors! These are not only safe, but also healthy!