3 Easy Ways to Cut Out Sugar, According to Expert

Can you lose weight without breaking a sweat? Yes, says one weight loss warrior. Melanie Monarch is a fitness enthusiast who shares life hacks and advice with her followers. In a new viral YouTube video, she reveals her top, game-changing tips on how to lose weight without exercising.

1. Master Meal Timing

“This one tip alone will significantly play a big role in your weight loss if you actually stick to it,” she says at the start of the clip. “Master your meal timing. It's not just what you're eating but when you're actually eating it. If you restrict your eating window, your body's going to get used to burning fat even when you're resting.”

You Can Do This by Intermittent Fasting

“I like to do intermittent fasting, the 16-8 method,” she reveals. “This method is very doable because most of the fasting actually takes place when you're sleeping. I like to do 9:00 AM to 5:00 PM for my eating window because I'm a really early riser. But your timeframe can totally be adjusted according to what works for you.”

Or, Avoid Eating Three Hours Before Bedtime

Another option? “If you don't want to do intermittent fasting, not eating any food three hours before your bedtime,” she recommends. “It is going to help your body work on burning fat instead of digesting when it's time for you to go to sleep.”

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2. Prioritize Hydration

Number two, you need to “change the relationship” that you have with water, she says. “Make water your best friend. “We are going to want to drink a glass of water before every meal. This is going to help you not overeat because a lot of the time, we actually think we are hungrier than we really are when we're just dehydrated. Not only will this help with your portion control, but it can also boost your metabolism by 30%. Pretty cool.”

And, Ditch Juices and Any Sweetened Drinks

And, “ditch all of the juices,” she recommends. “If you love juices, pops, sweeteners, add sugar to your coffee, Starbucks. I get it. I love Starbucks. But if you really, really, really want to lose weight fast, you have to let those things go and make water your only drink. Just doing that alone is going to shed off so much weight. We don't even realize how much sugar is actually in these drinks. They are filled with sugar. Oh my god. I know it's going to be a little bit boring, and it's going to be quite a change to just have water. But if you really want to lose weight fast, you have to master just drinking water all the time. I used not to know how to have dinner without a cup of juice. It was just my thing. And when I just cut off having juice and having a pop, I literally noticed a weight difference within days. I'm not even joking. I noticed a difference in my face and in my arms. That's usually where I'll see the weight loss right away. Ditch those juices, ditch the pops.”

Limit Alcohol

Another tip for not drinking your calories? “If you like your alcohol, try to limit how much alcohol you're having. I promise you, if you just do this tip alone and forget everything else, you will notice a weight loss difference really quickly,” she says.

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3. Mindfully Eat

Number three, which she calls an “unpopular opinion,” is “mindful eating techniques,” something she is working on. “I eat really fast. We actually want to be doing our food and being present while we're eating it. Yes, that actually counts because when you eat fast, you're not giving your body a chance actually to break things down in the right amount of time. So it's getting stored as fact. You want to chew slowly and thoroughly to give your body a chance to break down the food. What helps me with that is not having a phone or not sitting in front of the tv. When you're eating, people who eat mindfully actually consume fewer calories and feel full for longer.”

Use Smaller Plates

One way you can do this is by using smaller plates. “Visual cues make a bigger impact than you think. So instead of using these plates all the time, swap it for these plates, and then you're just going to trick your brain into thinking that this is the standard size because it really should be,” she says.

4. Reduce Carb Intake

Number four is reducing carb intake. “If you're eating a lot of pasta, if you're eating a lot of bread, just don't even have that in the house. Literally, just don't buy bread. Bread is not your friend. If you want to lose weight fast and if you are going to have carbs, eat the good carbs like sweet potato and wild rice and have it in small amounts. The less carbs that you have, the quicker that you're going to see those results,” she says.

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Implement These Tips Daily

“If you follow these four tips, you will lose the weight fast, but you have to be serious about it, and it has to be implemented every single day,” she says at the end of the clip. “I like to hold myself accountable. I'll use a journal, and I also use my Fitbit app, and I'll actually log and write out what I ate every single day. When you're holding yourself accountable, and you have to actually write out or track the food that you're eating, you are going to be more mindful and more hyper-focused and aware of what you're doing. So it's always good to bring more attention to it. And remember, it's not just about losing weight. You want to be the best version of yourself that you can be. You want to be healthy, and you want to live as long as you can. That's what it's really about at the end of the day.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.