Mediterranean Salmon Bake + How To Lose Weight Without Diet or Exercise

Wish you could lose weight without diet or exercise?

After losing 30lbs six years ago I know a thing or two about successful weight loss and most importantly keeping it off. Although dieting can be difficult, having a few tricks up your sleeve can be beneficial if weight loss is a struggle for you.

Here are 5 ways to lose weight without diet or exercise either based on my personal journey or backed by science.

 

Here are 5 ways to lose weight without diet or exercise either based on my personal journey or backed by science.

 

 

Before I get into the tips I want to share one of THE top weight loss foods that you should be adding to your diet each week and that is salmon. 

Salmon is one of the best foods for your brain and your waistline. It’s a great source of protein and is rich in Omega 3 fats which some studies show that may boost your metabolism, reduce inflammation and help you to burn fat.

This Mediterranean Salmon Bake is easy to prepare, with little fuss and big flavor, so you’ll definitely want to add this to your weekly recipe line up. Even if you’re not trying to lose weight it’s an easy weeknight dinner that’s sure to be one of your favs. 

Salmon is a great source of protein and is rich in Omega 3 fats that will will help to dial down the pro-inflammatory response from processed foods in the Standard American Diet that may be causing you to be overweight 

 

 


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So let’s dive into how you can lose weight without dieting or exercise!

When I lost 30lbs six years ago, I wanted to make sure that I lost it in a way that was easier, sustainable and not have the weight come back on. 

That’s why I wanted to share some of my best tips with you on how to lose weight without diet or exercise so it doesn’t feel like torture. 

 

VIDEO MORE YOUR THANG? CHECK OUT THE VIDEO!

 

 

#1  TRY THE MEDITERRANEAN DIET TO LOSE WEIGHT WITHOUT DIET OR EXERCISE

This is the diet that I followed to lose weight and increase my energy. It was a lot easier than I thought. It wasn’t restrictive, it was tasty and was easy to follow. 

The Mediterranean diet is often mentioned by scientists as being the most protective against cardiovascular disease, healthier brains and being helpful to lose weight without diet or exercise.

The Mediterranean diet is packed with different types of foods and nutrients that are proven to be beneficial with weight loss including, healthy fats like olive oil and Omega3 fats that we find in fish as well as fiber which you get from fresh vegetables, beans and lentils. 

The best part is that the Mediterranean diet is really not even a “diet” in the way we usually think of them, more like a life-long way of eating and living. Eating this way helps you to achieve healthier habits because you’re flooding your body with the nutrients that it needs to flush out the fat in addition to making the weight loss sustainable. 

Learn more about how the Mediterranean diet can help you lose weight and keep it off here.

 

#2  DEVELOP HEALTHY HABITS

Speaking of habits, developing healthy habits is the best way to eat healthy more consistently and to make any changes stick. This is why I wrote a book all about the 7 habits that helped me to lose 30lbs and that may help you to lose weight without diet or exercise as well. 

Habits can help to eliminate the need for exercising self-control and relying on willpower. This can be key to helping you to loose the weight and keep the weight off.   Habits are practices that you engage in on a regular basis.

Habits help us to coast on autopilot through the day, eliminating the need to think about each and every little step that you take to put the coffee machine on, put your car in reverse to back out the driveway and other more complex routines. Bad habits, though, can have a death grip on your mind, your behavior and ultimately your health. 

 

 


FREE Health Evaluation!

Health coaching isn’t a luxury.

It’s an investment in yourself to go from feeling blah, tired, overweight, overwhelmed, confused and frustrated to feeling and looking like a million bucks. 

Click the button below to set up your free 30 minute phone call today!


 

#3  DETOXIFY YOUR BODY

Nope – I’m not talking about detox teas and lollipops. I’m talking about the foods that will help to detoxify your body naturally every day.

Your body uses fat cells to store excess toxins. The excess weight that your body won’t let go may be because it’s a haven for accumulated toxins.

Flushing your body and those toxins with high fiber foods and lots of greens in addition to drinking warm water with lemon juice or apple cider vinegar can help to detoxify your body naturally, helping you to lose weight without diet or exercise.

Detoxing may even include detoxing from friends or people in your life that are making you feel less than and that are stressing you out. The more positive reinforcement and support you surround yourself with, the easier it will be to make difficult changes and change your habits. Speaking of stress…

 

#4  MANAGE STRESS

Stress plays a big part in your overall health and most importantly your ability to lose weight, avoid disease and live a healthier lifestyle. When stress is present in your body, your brain triggers your adrenal glands to release the stress hormones, adrenaline and cortisol. 

Cortisol is the primary stress hormone that suppresses your digestive and immune systems and places your body in fight or flight mode. This results in weight gain and making it difficult to lose weight. 

Have you ever been stressed out and immediately want to reach for that comfort food?  Well, that’s your body on stress. Some studies show that 75% of overeating is caused by emotions. 

So what can you do? Learn how to build a stress management habit this will make it easier for you to lose weight without diet or exercise. This can include meditation as soon as you wake up or before you go to sleep.  Going on walks as well as making sure that your body is loaded with nutrients that get depleted when you’re stressed like B Vitamins, Vitamin C and magnesium.

When you’re stressed, it wears out your neurotransmitters like serotonin and dopamine [the feel-good hormones].

Serotonin is responsible for making you feel calm and aids the body in coping with depression, stress, anxiety, and immune system support. Women that have low levels of serotonin are more prone to anxiety, depression, and binge eating.

 

#5  HEAL YOUR DIGESTION

It’s possible that in spite of your healthy eating efforts that you still may be nutrient deprived because of poor digestion. This means that your body may not be able to effectively extract the nutrients from the foods you’re eating. 

Digestive issues can also lead to inflammation which puts your body into fat storage mode.

So what can you do?  Add more fermented and cultured foods to your diet like kimchi, miso, kefir and sauerkraut to make it easier to lose weight without diet or exercise.

Also take a probiotic or add more probiotics food sources to help with digestion. Some great sources include cruciferous vegetables like broccoli, cauliflower, bok choy, cabbage, high fiber fruit like berries, leafy greens and legumes [lentils, beans].

 

 


FREE Health Evaluation!

Health coaching isn’t a luxury.

It’s an investment in yourself to go from feeling blah, tired, overweight, overwhelmed, confused and frustrated to feeling and looking like a million bucks. 

Click the button below to set up your free 30 minute phone call today!


 

 

 

Mediterranean Salmon Bake
Yields 4
This Mediterranean Salmon Bake is easy to prepare, with little fuss and big flavour, so you’ll definitely want to add this to your weekly recipe line up.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. Salt and pepper
  2. 2 tbsp olive oil, divided
  3. 2 cups halved grape tomatoes
  4. 1 cup chopped mushrooms
  5. ½ cup diced zucchini
  6. ½ cup drained sliced black olives
  7. 1/2 tbsp dried oregano
  8. 1 tsp dried thyme
  9. 1 tbsp olive oil
  10. Add veggies to salmon in dish
Instructions
  1. Preheat oven to 425F. Pat salmon dry and place in glass baking dish. Season with salt and pepper and drizzle on olive oil. Set aside.
  2. In a medium sized bowl mix together grape tomatoes, mushrooms, zucchini, olives, spices and remaining 1 tablespoon olive oil.
  3. Bake in 425℉ oven for 20 minutes. Serve with side salad, brown rice or your favourite veggies.
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