Burning fat isn’t complicated in itself: you need to be in a calorie deficit, which means that you need to eat fewer calories than you use in a day. But how can you burn fat when you can’t work out?

You’re too busy and have a hard time incorporating exercise in your weekly routine, or you’re injured and can’t exercise for a while. Whatever the reason, it can be challenging to reach your weight goal when you can’t work out.

Luckily, there are other methods to help you lose weight.

Make sleep a priority.

Sleep is one of the most important aspects of our health but unfortunately, it is often overlooked.

Research shows that lack of sleep can lead to weight gain, particularly in younger people. People who had insufficient sleep for 5 consecutive days tend to eat more in the evenings than those who had quality sleep.

The recommended amount of sleep is 7 to 9 hours for adults.

Reduce stress.

Stress can be a cause of weight gain or can be the culprit of your lack of results.

Many studies show that chronic stress can lead to weight gain and obesity. Being aware of any signs of stress is the first step to reducing it. Social interaction and relaxing activities are simple ways to help reduce stress.

Related: 11 Scientifically Proven Techniques to Manage Stress

Eat more protein.

Protein will make you feel fuller for longer. By incorporating more protein in your diet, you can eat fewer calories without feeling hungry. It might even help you avoid snacking between meals!

Even if you can’t exercise, incorporate some kind of activity.

When we think about fat loss, we often think we have to kill ourselves at the gym or run for hours at a time. You most certainly don’t have to do that.

Research recommends 250 minutes per week of moderate-intensity physical activity for significant weight loss. These moderate-intensity activities include:

  • Brisk walking
  • Dancing
  • Gardening
  • Household chores
  • Active games (playing with your children)
  • Walking up stairs
  • Having a job that requires movement.

Walking or biking to work is a great way to incorporate moderate-intensity activity into your daily routine.

Walking up the stairs instead of taking the elevator is another option.

Related: 10 Minutes of Physical Activity Per Week Will Make You Live Longer

Cut down on sugar

Too much sugar leads to weight gain, this isn’t news. Swap your sugary drinks for green tea for a fat burning boost. You can also try natural sweeteners that are healthier but will still satisfy your sweet tooth.

Try intermittent fasting

Intermittent fasting (or IF) requires you to not eat for an extended period of time. This may sound daunting, but it is fairly simple in reality.

Usually, people who fast will eat during an 8-hour window (12 to 8 for example). Calories aren’t restricted in that eating period. In fact, you can eat what you want as much as you want! (but try to keep it a minimum healthy. Eating fast food will not help you lose weight even with IF.)

It takes a couple of weeks to adjust to IF. Then, you will notice your energy level increase and you won’t feel hungry. In fact, most of the hunger we feel is due to dehydration or is simply psychological!

All in all…

Losing weight isn’t easy. It requires time and dedication. While exercising is a great way to be calorie deficient, it is not the only way to burn fat.

Incorporating as many of the methods listed above into a daily routine will help you lose fat.

Remember, weight loss is a result of a lifestyle change and quick fixes such as restrictive diets won’t be sustainable.

Changing your behaviour, on the other hand, will help you get the results you want in the long term.