10 Tips to Lose Weight Fast without Diet or Exercise

Hey. What’s up, guys? It’s Yuri. And today, I’m gonna share with you 10 ways
to lose weight fast and keep it off without dieting or going to the gym. So, sit tight, you’re gonna learn some cool
stuff here. So, let’s get right into this. The first thing you want to do is sleep. Get a consistent sleep schedule. Go to bed at the same time. Wake up at the same time. Your circadian rhythm, that natural daily
rhythm you have, is probably the most important thing that is going to determine the health
of your hormones and the ability of your body to lose weight and keep it off. If you get that all out of whack, you can
kill yourself in the gym and eat whatever you want, it’s not gonna make a big difference. So, sleep is huge. Seven to nine hours is what you’re aiming
for. I get about seven and a half. For me, that’s kind of the magic number. So, for you, what is that? Number two is you wanna meditate. Stress, as you probably know is, like we all
know stress is bad, right? So, stress, we want to find ways to manage
it and meditation, time and time again, shows to be one of the best ways to do that. So I like to meditate first thing in the morning. I wake up at 5 a.m. and I’ll sit down in my
chair and I’ll do about 5 to 10 minutes of meditation and visualization. So, here I’m just kind of calming my body
down, visualizing what I want to create in my life, how I want my day to go, and I’m
focusing on the good, not the…what isn’t working. That’s a really important distinction. But meditation in general, whatever time of
day you do it in, it doesn’t really matter. If you’re stressed out mid-afternoon, take
a couple of minutes, sit down, close your eyes, breathe deeply. Go through a little meditation session, you’ll
feel a thousand times better afterwards. It cools the sympathetic nervous system which
is the fight or flight response that we wanna get rid of or stay away from as much as possible,
okay? Number three, and along those lines, is having
a gratitude practice. I actually like having a gratitude journal. So, I’ll write down every morning and night
what I’m grateful for. At night, I’ll write down what were my successes
during the day, little and big. And I’m just focusing on things that I really
appreciate in my life. When you focus on the good, you get more of
it. When you focus on the good, you feel happier. When you are happier, you make better choices. When you make better choices, you end up healthier,
leaner, and so forth, right? It’s very tough to be healthy and lean if
you feel terrible about yourself. You see that connection? So focus on what you’re grateful for, what
you appreciate, what is good in your life, and everything else, it’ll be a domino effect. The next thing, the fourth thing, is to go
for a walk or get some type of activity first thing in the morning. Maybe not first thing, but in the morning
time. You wanna get your body moving. You’ve just been sleeping for seven to nine
hours. Get outside. Get moving. Get your body going. Get your lymph going. Maybe that’s jumping up and down on a rebound
or maybe that’s gong for a walk with your dogs. Maybe that’s getting a workout. Whatever it is for you, start your day with
movement. It’s really, really important. Cool? Also, in the morning time, start with protein. Now, I talk a lot about lemon water and putting
apple cider vinegar in your water and greens, and those are all things you can do as well. But with your actual food intake, you have
to be getting protein in a minimum of 20 grams in the morning. If you do that, it’ll stabilize your blood
sugar, it reduces cravings, and it keeps you full longer. And what’s been shown in the studies is that
when you start with protein in the morning, you have fewer cravings throughout the day. It helps to balance your circadian rhythm
because it doesn’t blunt cortisol response like heavy carbohydrate consumption would
do first thing in morning. So how do you get more protein in? Well, you could have things like eggs. You could have a protein shake. Simple things like that. But you are looking for a minimum of 20 grams
in the morning Next is something I’m very excited about that
I just mentioned, apple cider vinegar. Here’s the thing about apple cider vinegar. It’s got a compound called acetic acid which
has amazing health benefits. So, here’s what you’re gonna do. Before you have a meal, sit down, pour, I
don’t know, one or two tablespoons of apple cider vinegar into a glass of water and drink
that before you eat. What that’s going to do is it’s going to diminish
the blood sugar and thus insulin spike after you eat food and that’s important because
you don’t want a high spike in blood sugar and insulin because what that’s gonna do is
with a lot of insulin, insulin is gonna store a lot of that as fat. So whether or not you have blood sugar issues
or you’re diabetic, it doesn’t matter. It’ll definitely help if you are. However, just from a general health perspective,
apple cider vinegar before your food is a big one, okay? Give that a shot. And actually, throughout the day, just have
apple cider vinegar in your water. It really, really does make a difference. Number seven is you want to reduce or eliminate
your gluten intake. If you’re having trouble losing some of this
in the muffin top, I guarantee you if you get rid of bread, pastas, and cereals, you’ll
lose five pounds in a couple of days just by removing those inflammatory allergenic
foods out of your diet. Replace that with almond flour. Replace it with gluten-free pastas, like rice
or quinoa or lentil pastas. Much better options, okay? Number eight is to reduce the amount of cardio
you are doing. So I said we’re not going to the gym for this
stuff, right? I’m actually gonna tell you here to stop doing
as much cardio as you might currently be doing. As I mentioned several times in, I don’t know,
hundreds of other of my videos, too much cardio is going to crush your body. It’s one of the easiest ways of suppressing
your thyroid, long duration cardio will do that, and it doesn’t build muscle. So it’s a very short-term effect in terms
of caloric burn. What you wanna do is focus on long-term investment
which is strength training, and if you strength train in a circuit fashion where you go from
one exercise to the next with little rest in between exercises, you get a cardio benefit
because you’re huffing and puffing. So, focus on that because when you build muscle
and build strength, you increase your metabolic rate. Your metabolic rate is largely determined
by the muscle mass you have in your body and that is not gonna be built by doing cardio. Cool? Number nine is to heal your gut. Your gut is a huge component of your ability
to lose weight. There’s been studies that have shown that
in obese and overweight people, they have a different set of bacteria in their colon
than do healthy, lean people. So you wanna do things that are gonna improve
the quality of the microorganisms in your gut, whether that’s eating more fermented
vegetables like sauerkraut, I love sauerkraut, or supplementing with a good quality probiotic,
simple things like removing gluten because we know that gluten is a…damages the gut
lining and that’s gonna allow all sorts of stuff to seep into the bloodstream and create
inflammation, not a good thing. So, heal the gut, seal the gut, right? So, again, fermented foods, probiotic supplements
to get a lot of that good stuff in. And then you also wanna look at things potentially
like glutamine or even fish oils and aloe vera to kind of soothe and heal some of the
inflammation in the gut lining. The last thing is something interesting, and
I talk about this in the all day fat burning diet as well, which is before you sit down
to eat you want to prime your body to receive those nutrients. So, a simple activity you can do is activate
your muscles. So right now, I’m contracting my muscles,
okay? And as you do this, you feel the heat generating
in your body. That means your muscles are contracting. They’re generating heat as a byproduct. Do that for 30 seconds, contract all of your
muscles as hard as you can for 30 seconds as you’re watching this right now, and tell
me that you don’t feel your body heat go up. Tell me that you don’t start to feel your
breathing increase. Those are all signs of working out, right? The benefit of doing this, and again, you
can work out before your meal if you want to, but let’s just say you’re at home and
you’re not gonna go to the gym, you don’t wanna work out. So, here’s what you do. You just contract all of your muscles as hard
as you can, and what that’s gonna do is that’s gonna prime them to be more receptive to nutrients
from your food. We know that the biggest meal of your day
should come after your workout and that’s because your muscle cells are like a flower
opening to the sun for about an hour after that workout and it closes after about that
hour. So, they’re not as receptive to nutrients
and a lot of those nutrients can be stored elsewhere, like our fat cells, which is not
great. So, what you wanna do is contract your muscles,
get them primed for the food you are about to eat, and then enjoy your meal. So, there you go. Those are 10 simple ways to lose weight fast
without dieting or without going to the gym. So what do you think? Let me know your thoughts in the comments
below. Join me over at the blog. The link for that is below this video. And while you’re here, remember to subscribe
to my YouTube channel. There should be a button icon somewhere in
this video. I’ve got hundreds of videos to help you have
more energy, burn fat, get stronger, live an amazingly healthy life. And once again, thank you for joining me. I’m Yuri Elkaim. And I will see you in the next video.


  1. and if you're not even happy in your life 😞😞😞

  2. If I dilute the apple cider vinegar before I eat will it .ale a difference and how long before I eat 20-30 minutes?

  3. Sounds good! But be careful with vinegar and lemon. Drinking Apple cider vinegar to lose weight is known from 70 years ago, my aunt was a teenager and used it then to lose weight, the problem with it is you lose your bone density taking it regularly, not to mention damaging your teeth enamel. Osteoporosis is not something you want to take a chance with.

  4. You lost me with the promotion of animal products. Unsubscribing.

  5. I had not heard of the diet “sowo hope site” (Google it) until finally my buddy gave so highly about it when they dropped almost 12 lbs. I googled “sowo hope site” and so should you.

  6. shave all my hair?

  7. You are absolutely amazing…
    Please keep it up!

  8. Wow it's so true, no matter how healthy you eat and exercise if you don't feel good about yourself then it won't work! So its extremely important to work with our inside first mind, soul… i meditate with christian songs and bible verses it has helped me a lot.

  9. Not to be a hater, but am I the only one that notices that in the title it says, and Yuri himself says, "No diet change," yet he's telling us to eliminate glucose and gluten and eat more protein? Like I sais, I'm not hating, but I just noticed that.

  10. At least I have enough sleep, I go to bed at 2 AM and wake up at 12 PM😂😂😂


  12. Thank you for your coaching! The Universe always reflects our desires! I really resonate with your teachings. Thank you again!

  13. amazing..keep up d great work

  14. can apple cider vinegar affect low bp?

  15. does he have eyebrows? ive been trying to find them for 9 minutes

  16. I'm 13 years old I'm not what u call fat but I need to loose weight my family don't really buy protein or anything and I don't have a gym pass can anyone give me tips

  17. gr8 content.no offence but look like an alien

  18. you are grate !! thanks !!

  19. Thanks Saitama sensei!

  20. OMG!!!! Thank you from the Bottom of my heart. I so appreciate you for giving of yourself and sharing to inspire people to look and feel better. I love Sauerkraut as well. lol!!

  21. I tried this diet myself having seen how my buddy benefited as a result. Originally I of course wanted to try this and I have dropped a grand full of 13pounds from the “sowo hope site” (Google it). I believe much better after trying this life-altering diet.

  22. He looks like mr clean 😂

  23. Eating veggies in the morning 2 lb steamed curbs hunger and craving as well…lots of good protein there as well…works for me…

  24. I eat lots of resistant starch and make my own low sodium sauerkraut…cold rice and slightly reheated potatoes

  25. I eat whole food plant based with starches…HCLF SOS free..never felt better…

  26. I got curious because my mate had dropped weight and I wanted to know how. These people suggested that I google “sowo hope site”. As soon as I listened to their guidance, I lost 16 and a half lbs.

  27. Muscle mass doesn't largely affect your metabolic rate

  28. thankyou

  29. What happened to your eyebrows?

  30. I want your voice as an alarm

  31. Thank you so much Yuri Elkaim for this video! I truly needed it. If you get more information to visit: http://www.ourtownhealth.com/how-to-lose-weight-without-going-on-a-diet/

  32. Yuri, thank you for your optimism how important to invest in yourself early in morning it is hard to start but well worth it, ROCK ON! 20 g of Protein for sure. I struggled to get that but finally achieved it.  Sleep +Apple Cider + Protein = Happy YOU ! If you never try it please give a try what you got to lose but gain Glow and Health!

  33. Sauerkraut is like Vitamin D in woman's body! All your moody ladies this will help 🙂 be gentle to yourself and eat more sauerkraut!

  34. My cousin introduced me on the diet plan called “sowo hope site” (Google it). This is a weight loss program that extremely works. At first I was a bit skeptical in two weeks I’ve already misplaced over 14 pounds. Google it to learn more.

  35. Thanks a lot for these tips. Some I have tried before but must stay consistent. I shared this video with many

  36. Are you talking about water fasting or dry fasting ???

  37. I finished looking up this diet plan and is particularly without a doubt the only way to go about losing weight successfully. ”sowo hope site” google it if you don’t believe me. If you carry out your research, you`ll start fat-loss like me. Already, I have dropped 15 pounds.

  38. Sleep is difficult when your forced to wake up at 5 in the morning for school when I wanna get up at 8 in the morning so sleeping schedule I can't do cuz I am not gonna wake up on my weekend at 5 in the morning

  39. I really enjoyed discovering body weight exercises by Mark Lauren…ladders and timed sets…shorter workouts but cardio too!

  40. I also like your weighted walking on alternate days to body weight workouts…I spend more time stretching now with not doing long cardio sessions…I still do 10 minutes of IT twice a week before my weighted walk of 30 minutes or so…so less is more and the results are huge

  41. Not trying to be mean but you look like the creepy guy I would see in my nightmare because your eyebrows are shaved and your hair

  42. i don't have apple cider. but i have a beer in my hand now 😀

  43. this should be called 10 ways to grow back your a brows

  44. Powder!

  45. So positive and easy to apply to everyday life. Thanks for presenting these gems in such digestible bits. Great job!

  46. 1. Consistent sleeping schedule with enough sleep
    2. Meditate 5-10 times a day.
    3. Practice Gratitude. Fokus on what is good in life.
    4. Do some exercise in the morning.
    5. Start your day with protein, at least 20g (ex: eggs or proteinshake)
    6. Drink a cup of water with 1-2 tbsp of appel cider vinegar before each meal
    7. Reduce or eliminate gluten intake
    8. Reduce cardio, do strenght training
    9. Heal your gut
    10. Contract your muscles for 30 seconds before each meal

  47. Omg really good tips

  48. Someone help me.. When he said reduce you're cardio, does it include reduce cardio time? such as walking on a treadmill? if so how long would b suitable to walk for?
    Someone help me, iv put comments on other videos & i have not had 1 response yet. this is ridiculous i just want some help ffs.

  49. mmmm i like the prime information.. never heard that before!

  50. Tel Oren…where do you get your protein…

  51. I can't meditate because I find it boring :/

  52. I suck at sleep, im always stressed, and i cant follow schedules through work and school.
    Also depression, that sucks.

  53. What if you have kids and you can’t get enough sleep then lol

  54. So can I have gluten free bread?

  55. If I’m trying to avoid things that come in a box what are some quick things I can eat in the morning to get those 20grams of protein? I’m not a huge fan of shakes. Are protein bars ok?

  56. dosent apple cider vinegar damage tooth enamel? i get sensitive teeth when drinking it.

  57. If I'm tired i eat more

  58. This was great. Simple ways to get better. I just realized that I wasn't meditating again. Good reminder cuz I feel way better when I do. Also, I heavyweights to walk with and am glad to lose more weight faster.

  59. Can it be apple cider vinager capsules instead ??

  60. Hey guys, thanks for all your comments and questions! Being able to lose weight without having to diet and exercise probably sounds like a dream to most, but it is possible! I will personally say that sleep and being able to add intermittent fasting into your week really can make the difference. If you are looking for more resources or more information on how you can incorporate intermittent fasting into your life you can check out my playlist or my blogs: https://yurielkaim.com/category/intermittent-fasting/

  61. Hi yurtiI’m 64 and 82kg my heaviest weight ever I live in very hot weather 34 deg high humidity every day so exercising out side is not a option I have a cross trainer and rowing machine and weights could you suggest a workout for me I drink apple cider vinegar once a day but I’m going to up it to all day as I drink 1 .5 Liters daily but I need to work on my probiotics gut diet as I catch colds every time I go into cold weather or go onto a airplane I have cut down portion size meals and this has helped me to lose 3 kgs it’s sucks when you get older it’s so hard to lose weight I used to run 5 klm every day taught aerobics and rode a bike for 2 hours a day Now everything has slowed down I’m very healthy but over weight would weigh lifting help me as I am very keen to try it along with my other gym equipment. Every one focus on the younger ones and not the over 60 so I’m wondering if you could advise me what to do as you know your health and exercise physiology the best I have ever heard regards Jan in Darwin Australia

  62. absolutely amazing!

  63. Hi….cud u pl suggest me an exercise/tips to reduce my flabby arms…I got v fatty biceps…kindly reply me fast 😔

  64. Love this video (and the others that I've seen of you). Some of these things are so practical, and easy to add to one's daily routine. (Enough sleep and meditation I do already. 🙂 ) I figure I can easily a short fitness routine early in the morning and before meals, well, at least when I'm at home – and I work mostly from home. So that'll be the first thing for me to try out. Proteins for breakfast I'm not sure about… I mostly try to fast or only eat a bit of fruit until 11 or 12. On the other hand, on more active days, eating an egg or some yogurt before going out to work (elsewhere than from home) or other activities is an easy thing to implement. Good stuff… off to see some more videos now… 🙂

  65. Thank you Yuri 🙂
    Very insightful stuff as usual.

  66. Yuri , I am going to the gym and walking and eating diet food etc. No weight loss at all. My plumber reckons walking is better for you than the gym . In the past I managed to lose weight by just walking daily alone . I never went to the gym at all as I was broke . Walking was free and I could afford it. Should I forget the gym ?

  67. Love it! Love it! Love it! After full hip replacement and before getting back to more activity this has been so helpful. Thank you Yuri your channel is great!

  68. Learning a lot from you…thanks a bunch!

  69. Thanks Yuri… You're awesome!

  70. Love your information very helpful.

  71. I love your videos thank your for the information.

  72. Wow Iearned so much I will be looking at all your videos Love it Love

  73. A regular sleep schedule is something I'd never be able to have cause of my work schedule. I work graveyards, nights, & morning shifts. some nights I only sleep about 2 hours since my sleep is so screwed up. If you have a perfect schedule where you go to work and get home at the same time everyday, then you can get a perfect sleep but not with some of our schedules. But everything else that you mention can be done. I'll try to work on the rest of them. Thanks so much for your videos. You give really good info.

  74. Awesome info

  75. What about those of us who work night shift and come home in the morning to sleep. How can we effectively follow this routine.

  76. wow! no. 10 is new to me

  77. But I personally know people who have lost 100's of pounds of body fat with just adjustments in the diet (quitting sugar, processed food, high carb, high fat and eating fruits veggies and lean meat) and they never exercised due to some injury. And they look amazing, I mean their body looks killer sexy. How do you explain that?

  78. He is so right. I recently completed the Whole30 diet, in which I had a lot of protein in the morning, eggs with potatoes, or protein shakes (vs before having Oats). I lost about 8 lbs in 1 month. I could still eat regular potatoes or sweet potatoes, but no rice/bread/grains. My cravings reduced drastically. I recommend the Whole30 if you don't know where to start, and wanna re-wire your body.

  79. Hello,
    My name is Jackie. I really enjoyed this video. Lots of good information
    My problem is that I have trouble drinking apple cider vinegar in water
    because it sets off my acid reflux and I get this burning sensation.
    Would appreciate any suggestions.
    Thank you,

  80. Two things : A nice body Pizza Two things can't have at the same time: A nice body Pizza

  81. Thank-you! I didn't know about apple cider vinegar I'm going to do this. Thanks for your help. [email protected]

  82. I’m glad SpinachPuff wrote it out. Took a screen shot and put it away so I have a reminder of Yuri’s recommendation.

  83. Thanks a lot. I plan to get consistent in all this but trying to do them all at once I haven't stuck to it. Any tips with that how me of these to start out with & add at a time?

  84. GUY said 10 ways to lose weight without diet or exercise and then he mentions things to do that include diet and exercise. What the Fuck> GO for a walk in the Morning? That's exercise isn't it? Then he talks about altering and monitoring your foods intake. That's a diet isn't it?

  85. we live on different planets sir, with parents and children depending on me, meditate??? I'm laughing here

  86. Intermittent fasting it’s that simple

  87. My routine works
    Flab to abs in 16 weeks….
    Water, apple cider vinegar, total greens drink
    Start work 3am
    No food till I get home at 12pm…
    Crunches and push ups for 20 mins
    Don't over do it but you must feel the tummy muscles burning..otherwise it's a waste of time..
    Shake,, banana, strawberry, blueberry, turmeric, Greek yogurt,oatmeal ,almond milk…..
    Sleep for a few hours..
    Either steak, chicken, pork, lamb
    With steam rice, salad
    Rotate daily…
    Evening before bed..
    Apple cider, water cinnamon drink
    No more food
    Intermittent fasting 16/8
    Trust me,, if your determined,, this works….
    I've never felt better in my life… And for 50,,I.m looking pretty dam good 😂

  88. Great information thanks

  89. Have fybromyalgia heart problems and auto immune disease
    So sleep is not for me as I’m in constant pain
    I do meditate and pray
    I’m stressed 😩 .
    And I’ve been looking after my husband with cancer
    I do feal terrible about myself

  90. Awesome advice have to write this down to getterdone !

  91. Welp. I have insomnia. What to do.

  92. Yuri, have you heard of diatomaceous earth? If so what do you think about using it?


  94. I became so thrilled to use the eating plan “Yamzοkο Weebly” (Google it). I did not change my eating routine and did not increase my workout level. In merely a short time of 30 days, I already lost 6 pounds. The procedure has allow me to consumed less and getting full is faster. .

  95. SLEEP! Well many of us are not that fortunate to get even half of what you get. Soo…I will put my energies into the other “Tips” if I can get my body to build up enough energy to do them. BTW! I follow you religiously, got many results by doing stuff you suggest, can you puh-leeze come up with something REALISTIC that will work for Insomniacs, and not something that sounds easy for some, but a nightmare for others….Thanx!

  96. My biggest achievement on YouTube is that i have met your channel

  97. Last video avoid milk, too acidic. Now drink vinegar, which is acid. ?????

  98. Hello there, I want to know if Fenoboci Diet Plan, will really work for me? I see a lot of people keep on talking about this popular fat burn secrets.

  99. I read a lot of people keep on speaking about Custokebon Secrets. But Im uncertain if it's good. Have you ever tried this popular weight loss secrets?

  100. Does Custokebon Secrets (do a search on google) help me lost a lot of fat? I notice many people keep on talking about this popular lose weight method.

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