Everyone knows the popular weight-loss secret: Move more and eat less. And although they're listed together, these two pieces of advice don't need to be treated equally. In fact, it is possible to lose weight without exercise.
Sticking to a conventional diet and exercise plan can be difficult. However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
Here are 8 ways to lose weight without diet or exercise.
1) Eat Plenty of Protein:
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger, and help you eat fewer calories.
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast. So eat as plenty of protein as you can.
2) Take Your Coffee Black:
Over 50 percent of Americans drink coffee on a regular basis, and many of them use calorie-laden additives like sugar, flavored syrups, or cream in their beverage.
As a result, rather than being a zero or five-calorie drink, the average calorie count of a cuppa joe skyrockets 1,280 percent, to 69 calories, according to a recent study published in the journal Public Health.
Not only will taking your coffee black save you nearly 500 calories a week, but, since more than 60 percent of those calories come from sugar, you'll also be lowering your risk of insulin resistance, diabetes, and other metabolic disorders. Leaving the sugar packets on the shelf is one of our easy ways to cut calories.
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3) Rethink How You Eat and What you Eat Daily:
The first step towards weight loss is paying attention to your food. Make every meal an experience instead of just a task. When you are busy watching your favorite movie/show or playing games, eating gets pushed to the background and you do not realize how much you have eaten.
Distraction makes you overeat. Whereas, when you pay attention to your food, your body becomes aware when you are actually full. Slow down, chew each morsel properly, and enjoy your food.
Make sure to have balanced meals and include all food groups in your daily diet. Avoid processed and packaged foods. Too much salt, sugar, oil, and spices do way more harm than you realize.
Fad diets are useless in the long run and often deprived of necessary nutrients. Try to consume more natural foods- eat more fruits and vegetables. In this way, you do not have to eat less or starve yourself, you only need to eat right!
4) Get more vitamin D:
Some research indicates that those with low vitamin D blood levels are more likely to be obese and not get enough exercise.
Other health conditions associated with low vitamin D include:
- metabolic syndrome
- depression and anxiety
- type 1 and type 2 diabetes
- osteoporosis and osteoarthritis
People can get vitamin D from the sun and some food. Foods that contain vitamin D include egg yolks, fatty fish, certain mushrooms, and fortified foods.
Vitamin D supplements are also available to purchase in pharmacies or online.
5) Eat More Fibre and Protein:
Your body takes time to digest fiber and you feel full for a long while. It also helps to absorb the nutrients from food into your body. You can simply include whole grains to your daily diet and make sure to eat at least one cup of fruit every day. If you love rice, swap white rice with a cup of brown rice.
Protein reduces your hunger pangs and helps you feel full without piling on calories. Protein takes time to break down which means that you do not feel hungry soon after a meal. Add a tablespoon of chia seeds to your breakfast or have a cup of sprouts at lunch.
This means that you can relish your bowl of dal without feeling guilty or affecting your waistline.
6) Get those good fats: Healthy fats are your friend when you’re trying to lose weight. Unsaturated fats (found in fish, nuts, avocados, and olive oil) and even some saturated fats (like those in butter and coconut) keep you feeling full longer and help you absorb certain vitamins.
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That doesn’t mean you should go ham on fats, but you definitely shouldn’t avoid them. The only fats you should really steer clear of, whether you want to lose weight or not, are chemically processed trans fats.
7) Get more sleep:
A good night’s rest is essential for general health and weight maintenance. Poor sleep disrupts important hormones, including those involved in metabolism.
Getting less than 6 hours of sleep a night can increase a person’s risk of being overweight or obese.
8) Downsize your portions:
The harsh truth is that portion sizes aren’t what they used to be. They’re MUCH bigger, especially in restaurants.
Putting more on your plate can lead to overeating and weight gain, but that doesn’t mean you have to starve. Just be mindful and serve yourself a bit less than you would normally. You won’t miss the extra calories.
While breaking a sweat may be great for your health, you don’t necessarily need to exercise to lose a few pounds. Making simple, sustainable changes to your habits will pave the yellow brick road to success.
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