“Yusef, how do I lose weight without diet or exercise?”
Oh simple, firstly you must… wait, what?
We’re normally happy to answer reader’s questions,but this one takes the cake.
How can I read this book while it’s in a different country, underwater, and I’m blindfolded?
Herp derp I want to go skiing, I haven’t got any skis, a hill, or any snow, but they can’t be that important right?
Fat loss is about energy balance: calories in vs calories out. You can elevate ‘calories out’ with higher expenditure (exercise) or you can reduce ‘calories in’: eat less. Anyone that tells you that you can lose fat without doing one of these is either lying or manipulating one of these, but they’re simply being sneaky enough about it for you not to notice.
So here are some non-traditional ways to slip in an additional calorie deficit without adding an ‘official’ training session or consciously reducing calories, that are easy enough to integrate into your day.
1) Do your morning grocery shopping, housework, walking to work/school/university fasted.
a) Wake up, drink some black coffee or green tea.
b) Do your business
c) Come back and eat.
Most of our Propane Athletes take advantage of this morning window for activity in their transformations. As we mention here, there’s no inherent fat loss advantage to fasted activity, but we prefer this as a good way to fit some activity in the day before things start getting busy.
2) Don’t change what you eat, but change when you eat it.
With correctly spaced meals, you can feel fuller and eat less as a result. The data suggests 3-4 meals per day is the sweet spot for hunger management.
Eating higher fat in the early part of the day, and more carbohydrates at night also appears to suppress hunger. For example: breakfast: omelette/steak/cheese/vegetables, with more carbs at night. This may also improve sleep quality. This article explains why.
3) Hammer the Green Vegetables Before Meals:
Spinach, aubergine, broccoli, cauliflower, olives, celery, lettuce. Eat them before your main meals in a salad (maybe with balsamic dressing) or grilled with some lime. This way, you’re not deliberately restricting your portion sizes but you’ll have effortlessly curbed appetite. You also got some sneaky vitamins and fibre to boot.
4) Buy a chin up bar, put it up in a main corridor in your house. Knock out 3-5 reps every time you walk past it.
You’ll rack up a large amount during the day, rapidly improving your chin up performance and the appearance of your arms and upper back.
Better still, make it into a competition with your flatmates (compete yourself if your flatmates just think you’re just a weirdo) who can accumulate the most volume, total reps.
5) Start adding bucketloads of turmeric, chilli and black pepper to your food.
Together they produce a synergistic effect that mimics ephedrine, a pharmaceutical fat loss drug (although obviously much milder). Silverhydra outlines the science behind turmeric and pepper here. Propane Editor Ben advises using turmeric in conjunction with some supplements for fasted training here.
6) Keep Cool
Another effortless way to drop some fat is to keep cool, forcing your body to elevate internal heat production. Turn the central heating down a little, save a bit on your bills, lose a bit of fat and SINGLE HANDEDLY SAVE THE ENVIRONMENT like the hero you are. What’s not to like?
We’ve already written an article on this one. Aren’t we great?
Those tips not sneaky enough for you? Well, I guess there’s always cocaine and skeletal trauma: