How I Reduced 4 kgs in 1.5 Months without Exercising


I reduced about 4 kgs without exercising by restricting the food I ate and walking to office. Build your diet around high Protein, Low Card and good Fat.


Are you the one who is always busy and does not have time to exercise and still want to reduce weight? Well, it may not necessarily be that you are not able to find time, the other reasons for not exercising could be procrastination or does not feel like doing it for some wild reason.

Reduce Weight by restricting diet
Some people like me do start exercising when they are motivated but slowly and gradually and mostly within a week of starting, the interest in exercising is lost and you again see yourself back to square one.

Well, I was also exactly the same as you and was looking to reduce weight by doing something or the other thing but was never able to do until i found this simple magic formula and finally reduced 4 kilograms in just 1.5 months without exercising!! Can’t believe it…..read on to find out how….

Reduce Weight With No Serious Exercising

Dietary Changes: What I did to reduce weight without exercising
Off-course, you have to make some changes to your food intake if you do NOT want to exercise! Remember the mathematical formula:

Input (What you eat) – Output (What you burn) = Final Result (Could be positive or negative)

ExampleWhat you eatWhat you burnResult (+/-)
Men1200 Calories– 2200 Calories= -1000 Calories
Women1200 Calories– 2000 Calories= -800 Calories

If you want to lose weight, you certainly want the ‘Final Result’ to be negative each day until you reach your desired weight. Negative number means that your body would start burning body fat to use as energy. Now, it is up-to you if you want to reach this negative figure by either exercising or by eating less.

Reduced Salt Intake, Increased Water
Salt soaks body water. If you do not eat Salt for a day or two and then weight your body, you will definitely weigh less by a kilo or two. It may seem difficult but if you start reducing the salt by a pinch in your meals, it would trigger you to drink more water and hence would help automatically in losing weight.
Increased Fruits Intake
reduce Weight by eating more fruitsI included more of fruits in my diet like apples, pear and plums. The idea is to eat fruits with low glycemic index i.e. low in sugar and carbohydrate content.

This certainly means that I was staying away from fruits like Mango, Grapes, Papaya and Melons (Watermelon, Musk Melon). They have high sugar and carbohydrate content and hence tend to increase weight.

I also read somewhere that eating Orange is good for reducing weight and hence was eating it a lot.

As a matter of fact, I mostly ate 1 apple and 1 Orange on regular basis at around 4 PM everyday. Sometimes, the fruit changed to plum or other depending on availability.

NOTE: We should NOT jump on to drink the ready-made fruit juices available in market. They contain high quantity of added sugar which will never help you in reducing weight. Also, always try to eat a fresh fruit instead of juice as fruit also gives you fiber in addition to nutrition.
Milk products:
Completely removed the milk products like Cheese, Paneer
, Desi Ghee and Butter from my diet since these are rich in fat. I used to ONLY drink 1 glass of TONED (FAT FREE) milk every day in breakfast. The full cream milk is not going to help your cause, so stay away from it.
Don’t Skip Breakfast: 
I never skipped my breakfast. This is a golden rule to reduce weight. Breakfast is the most important meal of our day and hence should be taken seriously. Our body is in sleep mode all night and need good amount of fuel to kick start the day.
reduce Weight
Drink warm water in morning:

I used to drink warm water as first thing in morning. You can also drink this Lemon water if you can’t drink the raw one. The calories here would count towards your daily quota but, they are bound to help you more than anything else.
Learn to Say ‘No’ sweets and colas: 
I DO NOT like to drink any of the soft drinks and hence was NOT taking-in any unwanted calories. But I have mentioned it here as these colas are one of the biggest factors behind extra calories each day for most of us. Say goodbye to them.

This is easy if you do not want to spend your time sweating in a gym.

My advice is to move your body away from even the smell of the sweet dish if the sweet dish CAN’t be moved away.

Avoid Potato: I totally avoided potato, which contain a lot of carbohydrates. The smallest of potato contains highest of calories and hence is better avoided.

Although most dietitians would ask you to avoid white rice also, but as this is one of my favorite food item, I never avoided it!

Reduce Tea/Coffee intake: I stopped taking tea and coffee. If you want, 1 cup a day (No sugar) is okay, more than that is hazardous!

The alternative is the green tea which contains anti-oxidants and help improve digestion. But it should also be taken in moderate quantities.

In my case, I completely stopped tea/coffee intake.

Reduce Ghee/Oil intake:
I used a total of 1 liter vegetable Oil for cooking my food in 1.5 months. So, you can imagine how much miser i was while cooking. No butter, no Ghee and no other Oils ever used.
Physical Activities : Basic body movement
Walk to Office:
Although exercise is an important part of any weight reduction plan, I decided not to stick to any particular schedule.

It was easier to walk and walk as and when there was an opportunity. But, as a human being, finding time out of a small day of just 24 hours seemed impossible.

I looked around, scratched my head and then decided to walk from home to office and back (My office was around (2.1 Miles) 3.5 kilometers from my home).

This worked for me as going to office is what I could not skip and hence the (4.2 Miles) 7 Km of walk 5 days a week was now fixed. To give my endeavor an incentive, I motivated myself by saving on my Gas/Petrol cost.
Say No to elevator:
I never use lift/elevator and neither should you, if you want to reduce weight and stay healthy. Every building has got a very good alternative called stairs which are always empty and are always looking for somebody to use them.

Also, while climbing, climb two stairs at once. This puts more pressure on your thigh and hips and hence burns more calories.

I have seen people taking elevators to even reach the first floor but these are the same people who crib about not losing the most.

Also, going to Gym in your car or bike? Would not it make more sense to walk to aide your workout?

My diet that helped me reduce weight without exercising: (Approximately 1200 Calories Each Day)

Early morning – 8 AM – Immediately after brushing (About 70 Calories)

4 tsp Lemon Juice  (10 Calories)
1 Glass Warm Water (0 Calories)
1 tsp Pure Honey (60 Calories).

Drinking warm water also helps.

Breakfast – 9 AM – (Approximately 250 Calories)

1 Whole Wheat Bread/Roti/Chapati (100 Calories)
1 Cup (Our 1 Cup = 240 ML) of skimmed/Fat-free/double-toned milk (100 Calories)
1 Tbsp Pea-nut Butter or Sugar-free Almonds Jam (50 Calories)

OR

1 Whole Wheat Bread/Roti/Chapati (100 Calories)
1 Cup (Our 1 Cup = 240 ML) of skimmed/Fat-free/double-toned milk (100 Calories).
3 Boiled Egg Whites or Egg white Omelette (55 Calories)

Lunch – 1 PM – (Approximately 450 Calories)

1 Cup (Our 1 Cup = 240 ML) White Rice (200 Calories)
1 Cup (Our 1 Cup = 240 ML) Sabzi/Dal/Rajma/Chole/Soyabean-Sabzi (150 Calories)
1 Cup (Our 1 Cup = 240 ML) Fat-free Curd (60 Calories)

OR

1 Cup (Our 1 Cup = 240 ML) White Rice (200 Calories)
1 Cup (Our 1 Cup = 240 ML) Sabzi/Dal/Rajma/Chole/Soyabean-Sabzi (150 Calories)
1 Whole Wheat Bread/Roti/Chapati  (100 Calories)

OR

3 Whole Wheat Flour Bread/Roti/Chapati (300 Calories)
1 Cup (Our 1 Cup = 240 ML) Sabzi/Dal/Rajma/Chole/Soyabean-Sabzi (150 Calories)

Mid-afternoon – 4 PM – (Approximately 100 Calories)

1 Orange (45 Calories)
1 Apple (75 Calories)

Or

1 Orange (45 Calories)
2 Plums (60 Calories)

Dinner – 8 PM – Approximately 350 Calories

1 Cup (Our 1 Cup = 240 ML) White Rice (200 Calories)
3/4 Cup (Our 1 Cup = 240 ML) Sabzi/Dal/Rajma/Chole/Soyabean-Sabzi (100 Calories)
1/2 Cup (Our 1 Cup = 240 ML) Fat-free Curd (50 Calories)

OR

2 Whole Wheat Flour Chapati (200 Calories)
1 Cup (Our 1 Cup = 240 ML) Sabzi/Dal/Rajma/Chole/Soyabean-Sabzi (150 Calories)

As would have known by now, the idea is to change and include certain activities in your daily schedule to make your body burn more calories than normal leading to reduced weight. I bet that if you try this for 6 weeks, you would definitely feel lighter and better and that too without doing ANY exercise.

Conclusion: A calorie is a calorie, you either burn it by exercising or lose it by NOT eating in. I made a small mix of both

Have you heard about GM diet? I recently tried the GM Diet to reduce the weight in straight 7 days and found it to be working too but with some limitations.


  • Poonam

    Sir,
    I have lost about 15 kgs in 06 months .Now,I want to maintain my weight .Pls. suggest .

    • Congratulations for the achievement.
      You just need to keep the same diet as you have been on, for weight loss.
      But, the good thing is that you can increase the calorie intake to a level where you dont create a deficit.
      Keep exercising the same way as you have been doing.
      if you stop, you will see your weight coming back again.

  • abhi singour

    For fat loss

    • For faster FAT loss, do more of weight training than Cardio.
      A mix of both will help too.
      Only doing cardio (make sure your heart rate goes up for at-least 30 minutes per day – You should also sweat) will help too.
      You can read my own experience of losing weight by cardio and diet plan here:
      http://www.inhouserecipes.com/losing-20-pounds-in-12-weeks/

  • abhi singour

    Sir Mera weight 78 kg hai ap diet plan bata skte h Kiya sir

    • There is no diet plan that can work for long term.
      It is better to change your food habits if you want to lose and maintain that lost weight. The rule of thumb is:
      1. Stop eating Sugar (any sweet food is bad).
      2. Reduce Salt content in your food as much as possible.
      3. Stop eating fried food, oil or butter.

      If you do these 3 steps, you will automatically lose up-to 3 kgs in a month without doing any exercise.

      • abhi singour

        Sir cardio is best excersis or not

        • For losing weight fast, I would recommend cardio + weight training.
          if you only do cardio, you will lose weight but at a slower rate.

  • abhi singour

    Breakfast me oats le skte h kya

    • Yes, but they should be without sugar coating.

      • abhi singour

        Honey ki coating kr skte h

        • No. Any type of sugar coating (including honey) will add un-necessary calories.
          If you really want to lose weight fast, completely avoid SUGAR, FRIED food and Butter.

  • Geetha

    Because on week days i eat only chapathi on weekend i eat some nonveg. It will be useful or not

    • If you eat it in a restaurant, I would suggest to completely avoid it. They use high quantity of oil and that’s not going to help your weight loss efforts at all.

      • @Sona.(bakwas band)

        drinking only warm water will be helpful ??

  • Geetha

    I asking how much quantity i have to take in the sence… or totally i have to avoid or sea food ok aaa

    • Quantity cannot be told like this. Just reduce it by half of what you used to eating every week.

  • Geetha

    Can i take nonveg like chicken fish prawn mutton or not pls tell me

    • You can take it but need to control the portion size.

      • Premini G

        Sir, whether eating chapathi three time a day daily increases or reduces weight?

        • Weight increase does not happen with eating any specific item like chapati or anything else.
          You need to understand that if you eat (anything for that matter) more calories than your body burns daily, you will gain weight.
          Similarly, if you eat less calories than your body burns each day, you will loose weight.
          And to maintain the weight, eat as much as you burn daily.

          If you looking to reduce weight, then i would suggest to eat only Dal/Sabzi/Chole/Rajma (high protein) things at night and avoid chapati.

  • Brad JJ

    Very interesting. Thanks for the details.

  • Sangamithra

    1 cup of white rice means— do we have to consider either the cooked rice or the uncooked ones….please anyone help in knowing this…

  • Satz

    I’m following pretty similar chart since past 1 month. And avoiding rice by replacing with chapati.
    I’ve lost 68.7 to 64.8 kgs in this diet process. Now gradually burning fat.

    • Nice to hear that. Keep the momentum going.

      • Satz

        Thank you

  • littleangel

    What if someone having a conditions like insulin resistance where even after counting calories you end up increasing weight?

    • Hi littleangel,
      I am not an expert but I guess this could be a medical condition which would need a doctor’s advice.

      In normal conditions, there should be no such insulin resistance.

      The concept is simple, use the stored fat for energy needs and you will see the fat stock coming down from your body.

      • Premini G

        Sir pls help me to reduce my weight….

  • anusha sharma

    i really like ths plan. i was really luin 4 such gud diet plans and m too lazy and dnt wnt to exercise.
    so ths is really gud and hope i wl reduce 4 kg’s in 1.5 mnth. bcz i gonna foloow ths.. lyk it
    annu

    • Thnx anusha for appreciation.
      Gud luck to you!!!

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