5 Easy Ways to Burn Fat… Without Exercises

Losing weight has become a jumbled up mess of information and diets of the week that has left most people just paralyzed and not even knowing where and how to begin.  Even worse diet hopping and causing more havoc on their metabolisms.

Atkins, Paleo, The Zone, If It Fits Your Macros, Eating Clean, South Beach Diet, the list goes on and on.

You probably know someone who has had success with one of these programs on one hand and overwhelming amount of people you know who tried and had no success with the same diet plan on the other hand.


Why? Who knows, who cares.  Doesn’t matter. You need to find what works for you.

You can actually make some progress losing weight by following the KISS method.  The Keep It Simple Stupid method.

Never heard of it? Sure you have.  However, going the simple route is not so cool and sexy compared to following “Diet X”.   However, getting results is!

Also it seems like when someone follows a specific diet, they join a cult.  They are now a member of “Diet X” and seem to turn there nose up to the mention of any other diet or have to talk about their diet non-stop.

I would rather eat my food and be done than eat it and talk, talk, talk, about what I ate.

So today I present to you 5 easy changes to your diet to help you start losing weight today without having to buy and read a book to start it.


Eat more protein – Protein helps you build muscle, it helps you feel fuller longer and helps regulate your blood sugar.  It basically does the complete opposite of what a simple carb does.  So by tipping the scales in the other direction by adding more protein in to your diet  and reducing the amount of simple carbs (white breads, pastas, sugary foods) the body weight scale will also tip in your favor.  Other benefits of protein is that by building muscle, you will be increasing your metabolism, you will preserve the lean muscle mass that you would otherwise lose on a calorie restricted nutrition plan, and they are normally less calorie dense to keep you under your calorie goal.

Eat whole foods – The best way to describe what a whole food is, is that it is one single ingredient.  So broccoli is broccoli, and apple is an apple.  There is no ingredient list for it because the name of it is it’s own ingredient list.  So whole foods are fresh vegetables, fruits, lean meats, eggs, basically nothing that has been refined and anything added to it.  Whole foods can be very filling as well, causing you to not eat as much and are packed essential nutrients which is what your body really needs.  Do you really think your body needs the laboratory names in the ingredient list of bag of Doritos or the vitamins and minerals in a piece of fruit or vegetable? By eating whole foods you completely avoid consuming any processed foods that are normally loaded with sugar, fat, and extra calories.


Avoid added sugar – Most people greatly underestimate their sugar in take.  It is easy to do because even if you are not personally adding it yourself it is still in your food, especially if it is processed food.  I would say most added sugar comes from what we drink, especially our fancy coffees from Starbuck’s. Sugar also goes by a lot of different names, so you might not even realize it by reading the ingredient lists.

Drink water –  Drinking water can help you lose weight by replacing your high calorie sugary drinks with cool glass of H2O.  You totally cut out all of those extra calories each day.  Water also help to burn more calories when consumed with a meal and even drinking a glass of water a half hour before your meal can help you feel fuller sooner and not eating as much food as you would have without it.


Drink unsweetened coffee – Here is one that an older version of myself definitely needed to change.  You could basically say I liked some coffee with my sugar than the other way around.  After weening myself off and going black I could definitely tell a difference.  I still got the rush of caffeine but no sugar crash around late morning causing me to have another sugar-laden cup of coffee to make it past lunch.  Other benefits are, it is packed with antioxidants, it is zero-calorie, and it increases your metabolism by a small percent.  One other useful effect of coffee that I used during a stint of Intermittent Fasting is it helps you feel full and keeps hunger pains at bay.  So for the last 3 hours of a 16 hour fast, I would sip on black coffee to help me get through it.  Yes black coffee is allowed during your fast.  You may need to slowly decrease your sugar intake over a period of time if skipping straight to black is not something you can stomach.

And a bonus that I will throw out to you is to increase your fiber.  If you are eating whole foods, vegetables, fruits, then you will increase your fiber intake.

There are a lot of specific factors to think about when eating healthy, but when you do it, it all comes together like a puzzle and is actually easier than you think.  It’s those pesky cravings that are hard.

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About The Author

Kevin Fulton

Kevin Fulton is personal trainer in Pittsburgh, PA. His goal is to help his clients look, feel, and move better. In his spare time you can find him under a barbell or practicing jiu jitsu.

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