Lose Weight Without Exercise
The most common myth about weight loss is working out and getting physical will help you lose weight. However, exercise only helps you lose a few pounds. It’s all about what you ingest throughout the day that can help you lose weight. Physical activity is very important when it comes to staying fit however it’s not everything when it comes to weight loss. There are proven scientific ways how to lose weight without exercise.
There are so many diet plans that are said to help you lose weight, however, they can be hard to keep up with. Weight loss is no easy task. If exercise and those diet plans are not for you here are some ways you can lose weight without exercise and they are effective in preventing future weight gain as well;
As you eat, chew slowly and slow down. This way your brain will have enough time to process that you’re full. Chewing your food thoroughly and taking your time when eating meals leads to an overall decreased food intake. This will help you lose weight because of the reduced calories. Eating slowly allows your brain to process. Fast eaters are known to intake more calories, therefore, tend to add weight faster than slow eaters. If you want to slow down, you can start by counting the number of times you chew per bite. This will help you slow down.
Drinking lots of water is another way you can lose weight without exercise. Most people mistake dehydration for hunger. Drinking water thirty minutes before meals is particularly helpful as it helps you lose weight. You will eat less if you drink water before a meal. Hydrating throughout the day is also very important. This will help you avoid thinking you’re hungry. Carry a water bottle with you throughout the day. You can drink infused water if you find it difficult to drink plain water. Infuse it with your favorite fruits and seeds e.g. Chia seeds, lemons, oranges, strawberries and so much more.
Fill Up On Protein
If you want to lose weight without exercise try increasing your protein intake. Protein will make you full for much longer periods. It makes you feel full for longer periods with fewer calories. This is essential for your weight loss journey. Your body also uses up more energy to break down protein as compared to other types of foods so you don’t store most of its calories. You can start filling up on protein by starting with breakfast. Start the day with a high-protein meal to feel full throughout the day. Studies show that people who eat a high-protein breakfast like eggs eat fewer calories during the day. This will help you lose weight in the long run.
Lack of enough sleep can result in weight gain. Studies show that sleep deprivation affects the ghrelin and leptin hormones. Ghrelin is an appetite-stimulating hormone and leptin is a hormone that tells your brain when you’re full. Sleep deprivation causes an imbalance of these two hormones. When these hormones fluctuate they can increase your feelings of hunger and you can start craving unhealthy foods. Get your beauty sleep to keep that extra weight at bay.
RELATED: 17 Easy Ways to Fall Asleep Faster
Use Smaller Plates for Unhealthy Foods
Switch up your plates to control the rate at which you eat unhealthy foods. Dinnerware nowadays incorporates all sizes of plates. Large plates make your food appear to be a smaller portion than it actually is. Use large plates for salads and healthy foods to give you the illusion that your portion is small. Go for smaller plates to eat high-calorie foods and unhealthy foods. This will trick your brain into thinking you’re full. Plating your food according to the type of food is very helpful when it comes to weight loss.
Eat More Fiber
Fiber-rich foods like protein will leave you feeling full for longer periods of time. Most plant-based meals are very rich in fiber. Studies have shown that it also helps produce the leptin hormone which tells your brain that you’ve had enough to eat. Fiber-rich foods include veggies, whole grains, and fruits. Fiber is also very important in preventing and reducing the risk for certain types of cancers.
Eating fiber-rich foods has been known to be very helpful for weight loss. Viscous fiber has been known to be very helpful when it comes to weight loss as well. It’s known to form a gel that increases nutrient absorption and slows down the rate at which your stomach empties.
RELATED: How to start a plant-based diet
Control Your Portions
Start controlling your portions if you want to lose weight fast. You can start by reducing the size of your portions for starters. Serve yourself a little less food than you usually would. Another way you can control your portions is by increasing the portion of vegetables, protein, and fiber-rich foods and decreasing starch. This will help you lose weight and help you maintain your weight.
Cut Down On Sugar
Sugar is generally not healthy and is known to cause lifestyle diseases such as diabetes. Try as much as possible to cut down sugar from your diet. Cutting down on sugar will help you lose weight faster. Sugar in disguised in a lot of the foods that we consume such as soda, juices, and so much more. Desserts are what mostly contain sugar like ice cream, cake, and the like. You can start by reducing your dessert to twice a week and work your way from there. Try reducing the sugar you put in your coffee or tea as well.
Be Mindful While Eating
When eating be sure to just eat. Focus on what you’re eating and how you’re chewing. Turn off the TV and keep your phone away from you. Eating while you’re distracted can make you eat more than you need to. Practicing mindful eating will ensure you lose more weight. When you’re distracted you can eat 10-30% more than when you’re not distracted. Make a habit of practicing mindfulness as you eat.
Life in itself is stressful. However, learning the skills to manage your stress can be very beneficial when it comes to weight loss. The cortisol hormone can increase your cravings and your hunger. When you’re stressed out, the cortisol hormone is imbalanced. This is the reason most people stress eat. Learn how to manage your stressful situations without stress eating. Managing your stress is also known to reduce anxiety and depression. It takes time to learn but once you do, it’s very beneficial.
Use red plates when you’re eating high-calorie foods. Red is a color that is known worldwide to mean stop. Using red plates tricks your brain into stopping to eat. You will eat much less as compared to eating using another plate color. The more you clear your plate, the more the red color appears triggering your brain to stop eating.
We can’t do without snacks in our lives. Stack up on healthy snacks to avoid any temptation. Buy your favorite fruits and have them as snacks. Fill your house with healthy snacks to avoid the temptation of eating unhealthy foods. Keep your hunger at bay by eating healthy snacks throughout the day. This will increase your metabolism and aid in your weight loss journey.
The best way to track your progress when it comes to weight loss is by stepping on that weighing scale a couple of times a week. Weighing yourself might not feel helpful at first but in the long run, it will be very helpful. Weighing yourself a couple of times a week is also very helpful when it comes to weight gain. You will see it on the scale once you start slipping. This should motivate you to stick to your weight loss regimen.
If you order a lot of takeout chances are you order high-calorie foods with lots of fat like pizza, fries, and burgers. If you want to lose weight start cooking more often at home. If you already cook and you’re still finding it hard to control your intake of high-calorie foods try meal prepping. Prepare meals for the weak
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