Fat Loss without Excercise

Want to Lose Weight Without Exercise?


Eliminate Carbohydrates


Well I can tell you from my own experience that one of the fastest and most effective ways to do that is to eliminate Carbs aka grains.

Now I’m sure some of you might be thinking… What do you mean eliminate grains? You mean I can’t eat any bread, pasta, cereal? Come on that’s crazy!


Take it easy. When I say eliminate I’m not saying you have to eliminate them forever, well at least not right now.  Just start by eliminating grains from 1 meal for let’s say 5 days in a row.

See how you feel and how you look. I’m sure you will feel and look better. When you’re ready you can begin to elminate grains from additional meals throughout the day.


Why does eliminating grains help you lose weight?


Grains like Bread, Pasta, Bagels and Cereal are full of carbohydrates. When we consume carbs our bodies will immediately use some of the carbs for fuel and then store the rest for fuel later on. These stored carbs are called glycogen.


Here’s where it gets interesting – for every gram of glycogen that our bodies store we store an additional 2-4 grams of water.

So when we eat more carbs than what our bodies need to use immediately, we store the extra carbs AND a whole bunch of water!

Therefore by eliminating the grains you eliminate a whole bunch of water weight that you don’t need to be lugging around.


But don’t I need carbs for energy?


You may be thinking that you need all those carbs that you consume every day but contrary to popular belief, our bodies don’t need a ton of carbs to operate efficiently and we get enough from much healthier options like vegetables and fruits.

As many low carb and Peleo dieters will tell you,  cutting grains (stuff like bread, cereal, pasta etc.) from our diet not only makes us look better but also feel better.

You just don’t get that  super tired feeling after you eat or as I like to call it the “food coma” and you don’t get any bloated feeling. Ever eat a few pieces of pizza and then a half hour later feel like your stomach was going to explode? That’s the bloated feeling.

When you cut the grains and eat whole “real” foods, you feel full and satisfied but not bloated and have the same energy level as you did before you ate. No energy crash. That really helps make the afternoons at work a lot more productive.

Even if a Low Carb or Paleo diet seems a little too hard core to try out right now you will still see some great improvements in weight loss if you just cut out some of the grains that you eat on a regular basis.


So what are some simple ways to eliminate grains from meals?


A. Breakfast

If you normally eat: Cereal, Oatmeal, a Bagel or Toast

Eat This Instead: Protein Shake or Eggs (Scrambled, Hard Boiled, Poached, Fried or Omellette)


B. Lunch

If you normally eat: A Sandwich, Burger, Pizza, Pasta, Hoagie (Hero/Grinder)

Eat This Instead: A salad with some protein (like chicken, hard boiled eggs, beef or a fish like salmon) and some healthy fats like avocado, olive oil and vinegar or coconut oil.


C. Dinner

If you normally eat: Pizza, Pasta, Sandwich, Hoagie (Here/Grinder)

Eat This Instead: Grilled or Baked Chicken, Steak, Pork, Fish with steamed vegetables and Rice or a Sweet Potato


Another way to look at is try to eat some type of protein (beef, pork, fish, eggs, chicken, turkey) with some vegetables (broccoli, carrots, lettuce, cucumbers etc.) at every meal. Fruit isn’t bad but make sure you’re also getting your protein and vegetables.


Just start with one meal. Focus on sticking to this plan for one meal for five days in a row  and then do what you normally do for the other meals and don’t worry about doing it at all for the other 2 days.


Protein Can Help you lose Weight


1. Protein releases a hormone called PYY which reduces hunger.


2. Protein makes body work harder, meaning the body has to burn more calories in order to break down and digest proteins. So, protein helps to speed up your metabolism.


What To Eat To Increase Protein


  • Beef
  • Fish
  • Pork
  • Chicken
  • Eggs
  • Whey Protein Powder


I’m Busy. What’s the Fastest and Easiest Way To Increase Protein?

I’ve always been a fan of “simple” and “easy” ways to improve my health. But when I became a Dad those terms “simple” and “easy” took on a whole new meaning. If a meal takes more than 20 minutes to make or contains too many ingredients, I’m probably not going to bother.


So after much trial and error, I’ve found that the easiest way to increase the protein in my diet is  to drink a protein shake two or three times a day.

The fastest way is to take a scoop of whey protein throw it into a glass and fill it up with water. That takes literally about 10 seconds. Maybe another 5 seconds to drink it.


However, if you want a tastier and more nutritious protein shake and you have 3 minutes to spare, take a scoop of protein powder and throw it into your blender. Then, add some fruit and/or vegetables and blend away.


What Is Another Good Protein Source that is Quick and Easy?

Eggs are a great second option.

You can hard boil them the night before and put them in your refrigerator to eat the next morning when you wake up or just throw them in your brown bag and take them to work as a snack. Or you could make a salad and throw them in there.

I really like the combination of whey protein and Egg Protein. Both excellent sources of good quality protein, easy to incorporate into the diet and very cost effective.


What about Protein Bars?

Yes protein bars are about as convenient as you can get but “READ THE LABEL”. Most protein bars contain unfermented Soy which can be very detrimental to both Men and Women.

Plus they typically have a bunch of other ingredients including refined Sugar which you really want to avoid if you want to lose weight.


Eat More Fats


If you eat fat then it becomes fat in the body right?  Not true.


How Does Fat Help You Lose Weight?

Well there are several ways but one of the biggest reasons is because Fat is very satiating. It helps us feel full.  And when we feel full we tend to eat less.


Why Does Fat Not Make You Fat?

Fat is fuel for the body. Our bodies are designed to use fat to function properly.


All Fats Are Not Created Equal

Just like all proteins are not created equal and all carbs are not created equal, all fats are not created equal. The fats we want to include in our diet are “healthy” fats.


I’m talking about fats from things like:


  • Nuts including unsalted peanuts and almonds
  • Coconut Oil
  • Avocados
  • Fat from “Healthy” Animal products like Beef from Grass Fed Cows, Pastured Pork and Wild Salmon



How To Eat More Healthy Fats


Here’s a sample


  • Sunday Morning Breakfast with the Family: 
    1. Black Coffee
    2. Scrambled Eggs
    3. Side of Bacon 
    4. Protein Shake


  • Sunday Lunch:
    1. Salad with some bacon from breakfast, hard boiled eggs and vegetables like peppers, carrots, cucumbers


  • Sunday Dinner:
    1. Tri-Tip Grass Fed Steak topped with creamed broccoli
    2. Steamed Broccoli topped olive or coconut oil


Doesn’t sound so bad right?

Weight loss doesn’t have to be so painful.

Forget the “low fat” muffin and chow down on some tasty healthy fat for breakfast.

If you want to lose weight without exercise you need to start eating real food and that = more healthy Fat!