Staying in shape has always been a priority. There are many ways taught on losing weight, but very few works. If only the methods were as easy as pie. Surprisingly, natural and proven methods of losing weight without exercise do exist. In this article, we delve into 11 simple tips to lose weight without exercise:
1. Embrace Protein-packed meals
Food with high protein content affects hormones in our body that regulate hunger and fullness. With a few bites in your diet, your appetite is suppressed and you end up consuming fewer calories. Studies have shown that people who consume protein-rich meals consume less as compared to those who eat grain-based breakfast. Furthermore, those who have breakfast rich in proteins end up consuming less food during the day. An egg a day can keep the excessive calories away.
2. Supplement your meals with veggies
Your mum was an angel when she told you to eat your vegetables. Vegetables are not only healthy but also prevent dips and spikes in your energy levels. The fiber and water in vegetables keep you full for longer and energized till your next meal. This, in turn, limits your calorie intakes and keeps your skin glowing.
Vegetables can be incorporated in all your meals or even taken in between meals as healthy snacks. There are so many types of vegetables and this makes your meal unique at each moment.
3. Drink Water Regularly
Water has been considered by many to be a weight loss agent. That is a proven fact, actually, more than 50% of people trying to lose weight, start with drinking water. Most studies have shown that drinking water increases the number of calories burned by 24-30% within 15 minutes, through a process called resting energy expenditure. Drinking water before meals has a great impact on the number of calories one consumes. In one study, overweight people who drank water before meals lost 44% more weight than their counterpart. It is time that juice time turned to a water party.
4. Serve Yourself Smaller Portions
Over time, the portions served in restaurants have been increasing. This due to the change in plate size and also the preference to use of platter. With each increase, people are encouraged to eat more. This has been linked to the rampant increase in obese people. Studies have shown that serving food in smaller portions help one to consume fewer calories and be aware of what they consume.
5. Get enough sleep
Enough sleep is known to be a cure for many problems. And it is also a solution to weight loss. Lack of enough sleep is a disruption to vital hormones. A tired person tends to consume more food than a well-rested one. Less sleep also raises stress levels, this prompts the body to produce glucocorticoids. Excess glucocorticoids increase appetite leading to weight gain.
Getting 6 hours or more of sleep, will impact your weight loss journey and keep your skin smooth.
6. Chew Thoroughly and Slow Down
In today’s fast-paced world, each task is performed quickly to save time. Chewing food hurriedly has been noted to increase the chances of weight gain. Body hormones take time to note one is full. Thus, a fast-paced eater ends up consuming excess food than needed. Slowing down and enjoying your meal a bite at a time is healthy. The Food is well chewed, enhancing your digestion and intake the right amount.
7. Sharpen your cooking skills
Good cooking skills makes one aware of what they consume and also enjoy the amazing meal.
A good cook enjoys having a home-made meal. This includes healthy ingredients like vegetables, whole grain, and fruits. A study has actually linked obesity to poor cooking skills. Cooking classes and trying new recipes may be a good hobby to adopt soon. Or that book club can turn to be a cooking class once in a while.
8. Eat Without Distractions
Being aware and in touch with what you eat, may help to consume fewer calories and in turn stay in shape. Eating while watching tv, playing video games, working or playing, makes one lose track of how much they are eating. One ends up eating more, over a prolonged period of time. Research has proved that people who eat while distracted, end up eating up to 25% more calories. Table manners emphasized on giving the food some respect. It is time we revived the table manners.
9. Keep a food journal
The pen is always mightier. Writing down every meal we take may help regulate the number of calories we consume. Writing down keeps our weight loss journey real and trackable. One can be able to tell where they fall off the wagon. Writing a future consumption plan and following it may help to reach your goals faster. There are apps available to keep track of your diet with alarms to remind you.
10. Keep unhealthy food far
Out of sight, out of mind. It may be an ancient saying but a key to weight management. Keeping unhealthy food far from your line of sight may help you not consume it at the wrong time or in excessive amounts. It is good to even avoid having unhealthy food in the house and replace it with healthy snacks. Research shows that most people energy come from snacking. Having a healthy snack may go along way in burning your body fat. Healthy snacks include Dates, high fiber fruits, healthy fats like avocado, vegetables, and unflavored nuts.
11. Weigh yourself
The best way to know the progress of a plan is to measure its effectiveness. Most people stay in denial of adding weight by not confirming their weight journey. Weighing yourself each day will help you track your progress and evaluate your choices every day. Record your weight daily for seven days, and then find the average by dividing the total by seven. The weight for that week compared to the week before shows your progress in burning the excess calories in your body.
In a nutshell, you can regulate your weight and even burn more calories without exercise. Keeping a food journal of what you eat, drinking more water, and keeping the unhealthy food away, maybe your first step to burn fat first.