How to lose weight without exercise

Welcome back IF warriors to the channel. We're about to watch Dream Life by Julie. Oh my goodness. I finally was able to read a smash together name on TikTok. This is amazing. Congratulations to me. All right, Dream Life by Julie. We're gonna watch her tell us how you could lose weight without exercise. Because apparently a lot of you wanna know this because I'm seeing this is being researched and you guys are asking about this. So a lot of people wanna know this. And then I'm gonna give you my thoughts after this video. All right, let's go. TikTok is full of videos on fitness. This is insane. All right, let's watch. Here's how to lose weight fast without doing any exercise. Bookmark this video so you can refer to it later. First, realize that you can be in a caloric deficit without doing any exercise because it turns out- This is true. 90 to 90, let's dig into this some more. That's your basal metabolic rate. That's your NEAT, your non-exercise activity thermogenesis. Your TEF, your TEF. Well, your EAT is your exercise activity thermogenesis. And I'm guessing that's from food consumptions. The, oh, thermic effect of food. What was wrong with me? All right, so. And then I guess NREE means non-resting energy expenditure since BMR happens, you could be unconscious and your body's burning calories by pumping your heart, you know, expanding your lungs, taking in oxygen, breathing. Your kidney's working, stuff like that. All those things are always working. Your liver working. They're always working even though you're not consciously, actively controlling them. They're controlling themselves. And, yeah, yeah, yeah. Yeah, exercise is a very small percentage of the energy that you burn. The majority of the energy that you burn comes from your basal metabolic rate. More, 70% of the calories you burn a day are from what's called your basal metabolic rate. These are the calories that you burn just to stay alive and doing stuff like breathing. 15% of the calories you burn a day are from what's called non-exercise activity thermogenesis, or NEAT for short. These are all the little movements you do like walking or fidgeting or making your bed or brushing your teeth. Walking is not really considered non-exercise activity thermogenesis because that's somewhat of an exercise. It's more of the fidgety stuff that you do, like me doing this, me kind of shifting right now in my seat. That's non-exercise activity thermogenesis. 10% of the calories you burn a day are from the thermic effect of food. These are the calories that you burn just from eating, digesting, and metabolizing your food every day. Which, by the way, protein has a 30% thermic effect of food over carbs that has 10 to 15% and fats that only have about three to 5%. So protein is very, it has a high thermic effect. I recommend you increase your protein if you don't have it increased already. Please, a lot of people don't eat enough protein. Get more protein in your system, guys. That's exercise activity thermogenesis. We fit and work out a long time, calories a day from exercise if we do exercise. Now let's go back to the basal metabolic rate. The average basal metabolic rate for an American woman is about 1,400 calories. The average basal metabolic rate for an American man is about 1,800 calories. This is all based on your weight and your height, so, and your activity. So like, well, weight and height mainly. But these averages, do not use these averages for yourself. Plug your weight and height into a BMR calculator. All the calories you burn per day on top of that depend on what you eat, how much you walk, how much you fidget. The key takeaway is that even without exercise, as long as you eat slightly fewer calories than you burn in a day, and doing all the things on the chart that are not exercise, you can lose weight every day. The tricky thing is figuring out how many calories to eat. If you go too low, you're gonna be hungry, cranky, you're gonna crave a bunch of food and you won't be able to stick to it longer. If you go too high, then you won't be in a deficit and you won't be losing any weight. What you need to just figure out over time is just what I call this calorie sweet spot. It's just low enough calories that you're losing around a quarter of a pound a week, maybe two pounds a week, depending on how much weight you have to lose. But it's enough calories that you feel energetic, you don't feel hungry, cranky, or tired. If you're losing weight, but you notice that you are hungry, cranky, and tired, then try adding 100 calories a day for one week at a time until you get to that point where you're in that calorie sweet spot. If you're not losing any weight at all, try reducing your calories by 100 calories one week at a time, and then until you reach that point where you start to see the scale move. If you wanna work with me one-on-one, I will write a customized meal plan that will help you figure out your calorie sweet spot and tell you exactly what to eat without having to do any cooking or meal prepping. To get started, just fill out the contact form on my website. Okay, all right, so, yeah, basically, the stuff that she says makes sense to a degree when you're looking at it on a per-day basis. So yeah, technically, you can lose weight without exercising, of course you can, because it's all just based on your net negative energy, your net energy balance, right? And if you're in a net negative energy balance, and by that I mean a caloric deficit, right? So that's what matters the most, but you wanna be optimal when it comes to weight loss, and the best way to be optimal is to build on or retain the thing that's part of the thing that's the primary driver for your metabolic rate, and to not speak like I'm beating around the bush, lean mass, muscle tissue, that is the primary driver for your metabolic rate, and if you don't have that, and if you're not exercising, you will lose that, because when your body notices that you're not, you don't need something like muscle tissue, it will start to throw it away bit by bit by doing a process called gluconeogenesis, where it breaks down your muscle tissues and uses that as glucose, as energy for your brain and your body. So you don't wanna get to the point where you lose all this muscle because you're losing weight and not exercising. You've gotta send those signals to your body that your muscles are required, so it at least holds onto as much muscle as possible, and if you never did resistance training ever, well, you're in luck, because you could actually lose weight and build muscle at the same time. It's called body recomposition, and all you have to do is start working out, and the shock of never working out to your muscles and your twitch fibers and everything in your muscles, it will grow much quicker. You actually get your biggest growth speed in the first year that you work out, so you'll be able to actually build muscle and lose body fat at the same time, which will definitely assist your metabolism in fighting off what is called adaptive thermogenesis, when you will inevitably slow your metabolism down because you are losing weight. So trust me, you don't need it technically, but you'll want it. You don't need it, but you'll want it. It's like saying, can I go to California by walking from New York? Yeah, you could, you could. You could also fly in a plane. What's more efficient? What's more optimal, flying in the plane? All right, anyways, that's the video for today. I will go ahead and talk to you guys again tomorrow because we do these videos daily. Hit that like button, hit that subscribe button. Let me know that you're loving these Fledged Fitness video content, these daily uploads. I'm having fun doing them. I'm having fun talking to you guys. So until the next one, peace out.