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So here we explain how to lose body fat without entering a gym. The mainstream media would like people to believe that you should exercise to lose body fat, but that is not the case. I guess this is a good way to sell gym memberships, but I’d rather tell you the truth.

What a back injury taught me in 2003

I injured my back in 2003 and was unable to walk, much less run. This was the first time in 15 years that I was unable to exercise. This was also a bad time. I had just bought tickets for a trip to Mexico with 4 other friends and we rented a beach villa in a prime location on the Gulf of Mexico. I was 5 months old until the trip and I was hurt so badly that it hurt to stand up.

Since I couldn’t exercise, I went on a diet

He had about 10 pounds of fat to lose, but he couldn’t lose this body fat with any exercise. I simply had to create 100% of my calorie deficit through diet. To be honest, I was skeptical this would work. In the past I lived on the treadmill before a vacation or for the summer. I’m great at losing weight through cardio and I’ve never done it with diet alone.

I dieted up to 8% body fat in 3 months

Losing body fat is one thing, but losing body fat when you’re already pretty thin is tricky. It becomes even more difficult to do this on diet alone. So how did I achieve this? I had a protein shake for breakfast, one for lunch, and then a salad with chicken and rice vinegar dressing for dinner. It was a gentle way of eating, but it worked well. I allowed myself a Fuji apple for dessert if I was still hungry, but not every night.

You can create a higher calorie deficit with diet than with exercise

The most important thing I learned from going through this experience is that you can create a really big calorie deficit with diet alone. If my daily maintenance calorie level is 2,000, I can simply eat 1,200 and create a massive 800 calorie deficit. It takes a lot of exercise to burn 800 calories a day! I’m just using this figure as an example, you don’t need to expose yourself to such a large deficit.

Obviously, exercise will help maintain muscle

The only downside to using the diet alone to lose body fat is that you won’t maintain all of your muscle mass. To be honest, you won’t wither, but you will lose a bit of muscle if you don’t train at least a little while on a strict diet. So the above is an extreme example of how to lose body fat without exercising.

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