Discover a 7-week Weight Loss Guide Without a Diet plan or Workout.



Disclaimer: We are not recommending any diet plans or gym workout in this article. Also, this is not AI-generated content, not copied. It's purely based on personal experiences and research. This article shows you simple hacks to lose weight just by making small changes to your lifestyle without disturbing your everyday life. It's all about weight loss with happiness.

In this modern world of technology, our lifestyle has changed. We are doing hectic jobs and side hustles to earn money and get rich fast. In this race of getting rich, we tend to totally ignore our health and eat whatever is easily available.

In turn we end up being obese and start facing all the health issues as we get older. Diabetes, hypertension, cholesterol, hypothyroidism, PCOD, asthma, eczema, IBS, insomnia, and many more diseases become a part of life.

Many of us think that weight loss is very difficult and time-consuming; also, it may involve us giving time, money, effort, and dedication; hence we tend to overlook the obesity and continue to live the unhealthy lifestyle. To be very honest, weight loss is not at all difficult; it is just a lifestyle that you need to adapt in order to be healthy. And the good news is you don’t need to go to the gym or do any fancy diet plans in order to lose weight. Yes, that’s true! I am doing it, and I have guided many people to this; hence I am sure you can do it as well.

I am going to share a secret in this article; hence, please be tuned in till the end. I am sure if you follow this 7-week guide, you will be a healthy & happy person for sure.

So let's kick start the journey to a healthy, happy, and long life!

I am going to list the tasks for 7 weeks that you need to understand and follow to be healthy forever. This 7-week guide is easy and sustainable as it's not a diet plan at all. It's just a lifestyle that we will adapt to lose weight and be healthy. This will give you a permanent weight loss.

Week One

In week one, I need you to concentrate on doing one thing only to improve your health and lose weight.

The thing you need to do is to start eating your food very slowly. This is what we learnt in school. Chew the food well. You need to make sure you give at least 20 minutes to finish your meal. If you eat fast, you will have a poor digestion and will never be healthy. The brain receives the signal from your gut that there is food coming; please monitor how much to eat. This signal takes 20 minutes to reach your brain. So if you finish the food in 5 minutes, your brain hasn’t even got the signal, and you may end up overeating.

Hence, all we need to do is eat slowly and chew well.

Our stomach doesn’t have teeth. Teeth are given to us only in the mouth for a purpose, so we need to make use of the teeth while eating; do not gulp food. Make sure the proper grinding of food takes place with chewing.

Try to eat with hands, not a spoon or a fork. Because when we touch the food, that activates the pancreatic juices and enables good digestion. When we look at the food that creates hunger and desire to eat. The smell creates the stomach acid for digestion.

Hence, using all your senses to eat food is very helpful to become healthy. Avoid any gadget usage during the meal, as that will also spoil your digestion process. Also be thankful for the meal. Relish every bite and enjoy the flavor. Say a small prayer before and after the meal. (sit cross-legged on the floor to eat if possible).

If you have any liquid items, you can use the spoon; that's fine.

Week Two

In week two we need to continue with what we are doing in week one and start 2 new practices to add to our lifestyle.

First you need to make sure you are eating at least one fruit a day. Because fresh fruits are full of nutrients, vitamins, fiber, and some water content, which gives you good digestion and keeps you hydrated.

You can start your day with a fruit and then have your breakfast after about 20 minutes. Do not have the fruit with the meal; have the fruit by itself. If you can't have it in the morning, keep it for an evening snack. Carry the fruit to work, or wherever you go; it will help you to avoid any junk food.

If you can't have fresh fruit for any reason, you can also use dried fruits; they are a good source of vitamins and protein as well.

So one fruit a day is very important.

The 2nd thing you are going to do in this 2nd week is to start moving a bit. This is not exercise I mean. But if you are sitting for long hours for a job or any reason, then you need to make sure you get up and move for at least one minute in every hour. Just move around or stretch yourself. As sitting is a big killer.Also, “sitting is the new smoking,” as per research.

Hence, try your best to keep walking around at home or work. You can do gardening. House cleaning, arranging the closets, walking the dog out, cooking, buying groceries, dropping off and picking up the kids from school, washing utensils, doing the laundry. Just the normal daily activity to avoid sitting. This is also called NEAT, or non-exercise activity thermogenesis.

This will help with the mobility of food for digestion, and less sitting will make you healthier, and you will live longer. Try doing some activity after your meals, especially if that’s very good for digestion.

Week Three.

In week three you need to continue doing what you are doing in weeks one and two and make that a part of your lifestyle. Let's move to week three activity.

Now in week three, by now you are chewing the food well, eating slowly, having one fruit a day, and already trying some activity for mobility to avoid sitting. That's wonderful!

Now that we are already on our health journey, we need to plan our meals. Start choosing healthier options to eat. Avoid white refined flour or any items made from white flour, like burgers, pizzas, crackers, cookies, pasta, noodles, and so on.

Try eating whole grains, pulses, beans, lentils, millet, rice, vegetables, fruits, nuts, seeds, and chicken, fish, and beef. eggs, cheese, milk, butter, ghee. Eat organic and whole foods as much as possible; avoid packaged food and sugary items or dairy products. Limit tea or coffee to 2 cups a day maximum.

Drink enough water between meals.No water during the meal. Avoid water 30 minutes before and after the meal, and the rest of the time, have a lot of water to stay hydrated. Whenever you are hungry, try to drink some water; you may feel good. But after some time you still feel hungry. Have your meal. avoid junk snacking between meals

Also control the portion of food you eat. Never overeat. Keep your meals to a maximum of three times a day. Do not skip any meals. If you skip meals, you may end up having junk food and snacks, which is bad for digestion.

Also, never remain hungry for a long period of time; eat the meal on time. Try to finish your dinner by 8 pm; if you sleep on a heavy stomach, your detoxification that happens during the sleep will be interrupted, and you won’t feel fresh in the morning. Also, do not drink too much water at night; let the system detox naturally.

Try to prepare meals at home.Carry your meal box when you go to avoid. to avoid eating junk food.

Include good fats in your meals, like nuts, cheese, coconut oil, butter, and milk. Avoid refined oil. refined flour. Refined sugar.

Avoid any packaged items; they contain a high amount of preservatives and hence are harmful for digestion.

Avoid bakery items and sugary food; instead, use natural sweeteners like honey, jaggery, maple syrup, or Stevia. or coconut sugar

Week Four

Continue what you are doing in other weeks by now.Now you are fully on your weight loss and health journey; hence, now you can progress a bit more in week four and upgrade yourself to lose weight.

Check your weight on the scale and measure your waist size to know where you are at this point; keep a journal of your records.

In week four, start some activity that interests you, like swimming, dancing, football, walking, jogging, yoga, or aerobics. You don’t need to go to any gym.You can just do a small workout at home for only 15 minutes, like some yoga stretches, and you are done. That's all that we need: a little bit more body movement. You don’t need to sweat out your fat by exerting yourself too much. Just an activity or sport on a lighter note.

If your weekdays are busy and you can't manage this daily, go for it on weekends.

If you can't give 15 minutes to your body in 24 hours, you are going to be sick later in life.

So any kind of simple activity is great.

The secret of weight loss and good health.

The most important thing you need to know is it all depends on your gut bacteria; hence, make sure you have good quality fiber and probiotics to improve your gut health and, in turn, lose weight as well.

Shh! It's a secret 🤐.

Week Five

By this week you are completely training to take care of your health without any diet plan or any rigorous gym workout.

So now let's move to week five, but continue to do what you are doing so far; don’t stop what you did in the other weeks.

Now in this week you are already eating healthy and doing some activity, but you need to make sure you get enough rest. So make sure you sleep well for at least 7 to 8 hrs a night. If you are on night shifts, sleep well during the day.

Make sure you sleep by 10 pm at the latest; wake up early; this will keep you fresh. You will get enough time for yourself to plan your meals and your daily activity.It will give you time to take a walk in nature in the early morning, which will reduce anxiety and depression and prepare you to spend your day peacefully.

Your system cleansing happens during the night; hence, sleeping well is mandatory for good health and weight loss.

Your brain function depends very much on how much and how well you sleep.

Also practice deep and slow breathing for at least 10 mins daily, which is very important for good health and rapid weight loss. As that also reduces anxiety and reduces anger.

Week Six

By now you know almost everything you need to do to be healthy, and it has become your lifestyle. By now, if you have lost half a kg or even 1 kg, that’s good enough because losing a lot of weight at once will give you sagging skin and a slow metabolism. Hence, slow weight loss is healthy and sustainable.

Now let's upgrade to better health; now let's become an expert of good health for ourselves.

We need to do two things this week. ! So we need to add superfood to our daily diet.

You will find a list of superfoods online. Search according to your location, and you find a big list of superfoods. You need to pick any one that you find easy for you to eat. It could be coconut or berries. pomegranate, avocado, spirulina, or any other that you like. So add this superfood to your daily diet, and wow, you are now making good gut bacteria to support health and weight loss. So now the gut bacteria will work on your behalf to help you be healthier. Isn’t that amazing?

Now the 2nd thing you do in this week is try and reduce refined sugar intake.

You can have natural sugars like honey, maple syrup, stevia, etc., but refined sugar is very harmful. Cancer lives on sugar.Many of the bad bacteria in our gut, like fungus and yeast, all love sugar. DON'T FEED THEM.

If you can't quit suddenly, just go slow on it and gradually reduce and eliminate slowly.

You can still have tea and coffee; just don’t add sugar.

Week Seven

By now you have upgraded yourself in the health journey; now you need to do just one more thing.

You need to add some health supplements to your lifestyle, like zinc, selenium, magnesium, and calcium. Vitamin D, E, C, and A for skin and hair. Also add some probiotics to the daily schedule for good digestion.

So this was a 7-week guide for you to be healthy and also lose weight permanently without any diet plan or gym. These are the important factors to lose weight. Please do not follow strict diets, as they will spoil your digestion and happiness too.

You need to eat healthy always. But once in a while you can go for a cheat meal. Go out with family and friends, be happy, smile, and spread love. Enjoy life. Do not make your health journey a restriction of any kind.Just make better choices and you are all good. Don't punish yourself for anything.Take everything positively, and if you are off track, try your best to bounce back and start the journey again. We are human, not robots. So we will make mistakes, but we need to know how to correct them and move forward with the flow.

I am sure this 7-week plan will give you good health, and you will start losing weight. You will surely feel happier than before.Your efforts will pay off. Keep checking your weight occasionally to know the progress.

You have gained weight over so many years; at least give yourself one year to go back to normal.

Also during this time make sure you quit bad habits like alcohol and smoking and consuming soda or any such sugary drinks. These habits will never let you become healthy.

We only have one body to live in; there is no other body you have. So make it a clean place to live a long and healthy life.

Wish you all good luck for the 7-week guide without diet or workout.

Thank you for reading ! If you like my content BUY ME A COFFEE.

A Virtual Hug !

Marzi !

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