As soon as we think about losing a few lbs of body fat, what do we do?

We look at how we can change our diet, right?

Of course, what and how much we eat is a huge component of losing or gaining weight.  But there are, in fact, a few other factors that play a waaaaaaaaay bigger role in weight loss than most people think.  So much so that when these things are in order, the diet part of weight loss becomes so much easier – dare I say, even effortless.

 

5 Non-Food & Non-Exercise Ways to [Finally] Lose Weight

1. Stress

Stress alone can influence how we soothe ourselves (hello emotional eating) and even how we see ourselves in the mirror.  But aside from what you think might be an emotional connection, there is a very real – and very strong – physiological connection that most of us don’t  fully understand.  From triggering compulsive sugar cravings to putting your body into fat storage mode no matter what you eat, stress plays a massive role in your body’s ability to lose and regulate your weight.  Dive into this more here in this post.

 

2. Hydration

Adequate hydration is crucial for supporting weight loss because it helps regulate hunger cues, enhances metabolic functions, and facilitates optimal bodily processes.  It plays a role in appetite control, boosts energy levels for effective workouts, and ensures efficient nutrient delivery, all of which contribute to improved weight loss.  In fact, some studies suggest that drinking as little as 500 ml will increase metabolic markers by up to 30% within 20 minutes of consumption!

 

3. NEAT (Non-exercise activity thermogenesis)

Your body uses energy just to exist!  Breathing, thinking, digesting, producing hormones, etc – all these physiological functions use up energy (aka calories). We call this your BMR, or basal metabolic rate.  Imagine if you were in a hospital bed in a coma, you’d still need calories coming in or you’d starve to death eventually!  That’s because of this BMR.

But you are not in a coma (I hope).  You’re up and about each day, walking around your home, doing chores, getting to the car, going to the bathroom when nature calls.  You are using up additional energy for this ‘life’ stuff.  This is what we call your NEAT.  It’s not your structured, intentional exercise burn – it’s all the other stuff between asleep and working out that you do.  And surprisingly, it can use up to 30% of your total daily calorie burn.  So it does indeed, make a BIG difference to your overall metabolism.

Case in point, I recently lost 5lb of body fat on the InBody Composition scan (after the post-menopausal +15 that I’d not been able to shed in over 5 years!) just by adding 1 hour of walking each day.  Nothing else changed, not with my diet or otherwise.

 

4.  Sleep

Getting adequate, high-quality sleep is imperative for weight loss due to its profound impact on hormonal regulation, metabolism, and appetite control. Sleep deprivation or poor sleep disrupts the balance of hormones that regulate hunger and fullness, leading to increased cravings and a preference for calorie-dense foods.

Research has shown that insufficient sleep can alter insulin sensitivity, impair glucose metabolism, and elevate cortisol levels, which collectively promote fat storage and hinder fat breakdown. Moreover, sleep deficiency compromises energy levels, decreasing the motivation to engage in physical activity and exercise, further impeding weight loss efforts. Prioritizing restorative sleep is therefore a foundational component of successful weight management.

 

5.  Mindset

The way you think really does impact your actions. Mindset plays a pivotal role in weight loss through its influence on behavior, adherence to healthy habits, and overall success in achieving sustainable outcomes. Research has demonstrated repeatedly that adopting a positive and determined mindset enhances self-efficacy and intrinsic motivation, leading to better compliance with dietary and exercise regimens.

Moreover, cultivating a growth-oriented mindset helps individuals navigate setbacks as learning opportunities rather than failures, fostering resilience and perseverance in the face of challenges. Mindfulness practices, such as cognitive restructuring and stress reduction techniques, can also mitigate emotional eating triggers and impulsive food choices.

Studies also suggest that individuals with a proactive mindset tend to engage in healthier eating patterns, regular exercise, and improved long-term weight management, underscoring the integral role of mindset in driving positive behaviors and fostering lasting weight loss success.

A qualified coach can help you identify mindset patterns that are not supporting your goals and explore ways to help you start changing your narrative to better support your goals.

 

Now you know.  Yes, diet and exercise is crucial to your weight loss, fitness or health goals.  But there is always more to the story.  The above 5 tools just might be what makes your diet & exercise strategies actually work for you!   If these are new to you, pick one to focus on and implement it daily to build a new habit.  Or reach out to us at BUILD anytime for support 😁

 

Did you know?

We spend an entire month helping you build one habit at a time in our Lunchbox Gamified Nutrition Challenge!

The science, the why, and all the how-to’s… every day so you can build the lifelong habits you need to build your best body, from the inside out.

Check out the Lunchbox!