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Best Ways To Lose Weight Without Exercise

Learn how to lose weight without exercise in Spot Me Bro’s dedicated guide.

If you’re looking for the best ways to lose weight without exercise, then you’ve come to the right place brah.

Feeling bloated and fat can be pretty rough. And sometimes you just can’t get the time to exercise or even worse, you might have an injury. Whatever your reason, you’ve still got no excuse not to shift a few pounds.

Losing weight brings along many benefits, and here’s just some of them:

  1. Increased Sex Appeal – Look more aesthetically pleasing as you shift those pounds.
  2. Improved Confidence – Improve your self confidence and overall mood.
  3. Get Yourself Noticed – People will take notice of your progress. You might even finally get that girl’s number you’ve been after for months!

Now that we’ve got the benefits out of the way, here’s some pointers that will increase your chances of reaching your weight loss goals.

Enter A Calorie Deficit


First and foremost, it’s essential that you achieve a daily ‘calorie deficit’. Without one, then you can guarantee that you will get nowhere on your weight loss journey.

In order to ensure that you’re in a calorie deficit, then you need to work out your maintenance calories, otherwise known as BMR (basal metabolic rate). This is the amount of calories you need to consume in order to maintain your current weight.

But then, you need to consider the amount of calories you burn on an average day, otherwise known as your TDEE (total daily energy expenditure). Your TDEE is your BMR with your calories burned per day included.

You can work out your BMR and TDEE using this tool. So go ahead and do that, and this will form a basis for you to track your calories.

We recommend a deficit of 100-200 calories to start with. Losing weight is a gradual process and won’t happen overnight, so this will give you the best chance of getting the results you desire.

Track Your Calories


Once you’ve worked out your TDEE, then it’ll make it far easier to track you calories knowing exactly how many calories you need to consume to lose weight.

Sure, it’s possible to guesstimate your daily calorie intake, but you can often be consuming a higher number of calories than what you think.

Instead, we suggest that you should start to track your calories on a daily basis. Yeah, we know, it’s tedious and sometimes time-consuming. But we promise you’ll reach your goals far easier if you stick with it.

Using a tool such as MyFitnessPal will help you get into the hang of tracking your calories in no time.

Oh, and another thing, there’s no need to use a pen and paper in this day and age, brah! Unless you’d prefer to, of course!

Increase Protein In Diet


If you increase the amount of protein in your diet, then this can help you lose weight in a variety of ways.

First of all, if will help you to feel fuller throughout the day, which will mean you’ll feel less hungry. In turn, this reduces the chance of you snacking unnecessarily throughout the day.

Protein comes in many forms, including chicken, turkey, and beef. But there are also several meat-free options including whey protein, eggs, cottage cheese and greek yoghurt – there’s something out there for everyone brah.

Increase Water Intake


Everyone knows that keeping your water intake high is good for you. Our bodies are typically around 60% water after all!

It’s suggested that you drink at least 2 liters of water per day, but this can often be decreased if you consume foods which are high in water – that means plenty of vegetables!

If you weren’t already aware, then here’s a handy tip for you – ensure that your urine is clear or light yellow. If it’s too dark, then by that point, you’ll already be dehydrated, so bare that in mind.

Drinking Before A Meal

Just in case you didn’t already know, then drinking a glass (or two) of water before a meal will help you to eat less. It will give you a feeling of ‘fullness’ before you go for that extra portion.

In order to get maximum benefit from this, then we suggest drinking water at least 30 minutes prior to consuming a meal.

Cut Out Sugary Drinks


They say that you shouldn’t drink your calories, and for good reason. Sugary drinks can be a sure fire way to fall off track with your diet, and can contain way more calories than what you think.

For that reason, we recommend that you stick to water instead. This might seem plain and boring, but if losing weight is your goal, then it’s a sacrifice you’ll have to make we’re afraid!

However, coffee is another good option for losing weight. It will not only provide you with an instant energy boost, but it can also help to suppress your appetite. But stay clear of the sugar, each teaspoon will add up bro.

Reduce Portion Sizes


The problem that a lot of people have when it comes to losing weight is they’re eating more than what they think.

Portion sizes are a huge factor if you’re looking to shift those pounds. So here’s a tip for you – use smaller plates.

This will mean that you will gradually learn to decrease the amount of food you eat, which in turn leads to increased weight loss potential.

Don’t Fall For Fad Diets


Many people find new diets all the time, many of which promise to help them ‘lose ten pounds in a week’ for instance. However, the success rate of these diets is questionable.

The chances are, you’ll end up regaining the weight you’ve lost, as so called ‘crash diets’ have been proven to lack longevity.

Instead, we recommend that you opt for healthy food options such as lean proteins, complex carbohydrates, and healthy fats.

In addition, eat plenty of fruits and vegetables – gotta get your five a day after all!

Balanced, Flexible Diet

While it’s important to follow a healthy diet, then it’s important to remember that you shouldn’t demonize certain foods.

It all boils down to eating things in moderation. So long as you don’t go overboard when it comes to treating yourself – a.k.a. eating a full tub of ice cream, then this can give you an incentive to eat healthy the vast majority of the time.

Use Fat Burners


If you’re looking to accelerate your fat loss, then fat burners are definitely the way forward.

They can even help you to reach your fat loss goals without exercise. This makes them a great option if you’re not getting anywhere in your quest to lose weight.

If you’re not sure how fat burners work, or how to use them, then Spot Me Bro have put together a handy guide which you can view here.


Well, now you’ve reached the end of our guide to losing weight without exercise, you’ll know exactly what it takes to get rid of your muffin top.

It’ll take hard work and dedication to reach your weight loss goals, there’s no doubt about that.

But if you stay consistent with your healthy diet, and allow yourself an occasional treat, then we promise it’ll be worth it.

Healthy Diet with a Calorie Deficit

Once you’ve got your nutrition sorted, and stick with it, then losing weight will become far easier.

By now, you should know that it is important to follow a healthy, well balanced diet. But what’s even more important is remaining in a calorie deficit, so don’t forget that bro.

Consider Exercise

Once you’ve reached your weight loss goals, it would be beneficial to incorporate weight training and cardio into your routine so that you can tone up your body.

If not, then even opting to walk to work instead of catching the bus will help you to boost your weight loss potential.

Small changes such as this will be beneficial in the long run, and your body will thank you for it.

If you decide further down the line that you want to incorporate exercise into your routine, then here’s a guide to gym routines that will help to get you started.

Or, for those who are just starting out, then Spot Me Bro have you covered in our dedicated workout guide for beginners.

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