This post is very exciting to think about and even write about it. The thought of losing weight can be overwhelming because of the many things we think we might have to do in order to lose weight and keep it off.
When people think of things like going to the gym every day, wearing waist trainers, dieting religiously and others as you already know the lists, it really does get overwhelming.
How to lose weight fast without exercise
The good news is that weight loss is not only by exercise. It can start by making a few changes to our daily living which will definitely help us reduce or cap what we eat hence reducing weight. In this interesting piece of writing, I am going to share with you how to avoid all the workout worries. This post is about how to lose weight without exercise. Let’s discover these interesting ways to lose weight.
1. Eating slowly
Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain making it easy for easy digestion and guess what; no need for exercise.
Also, eating with your non-dominant hand or using chopsticks instead of a fork are two easy ways to reduce your eating speed which will make this tip work for you.
2. Eating plenty of protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories.
It is very advisable to take a well and heavy breakfast that consists of a lot of proteins like Meat: Beef, chicken, pork, lamb, etc. Fish and Seafood: Salmon, trout, shrimp, eggs: whole eggs with the yolk are best.
This makes weight loss, even without exercise or conscious calorie restriction very easy.
On the other hand, each one of your meals should include a protein source, a fat source and low- starch vegetables which include Broccoli, Cauliflower, Spinach, Tomatoes, Kale, Brussels sprouts, Cabbage Swiss, chard, Lettuce Cucumber.
3. Use small plates especially for ‘unhealthy food’
Eating on a small plate contributes to losing weight without exercise. Using a smaller plate may help you eat less by making portions look larger.
Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less.
You may also be wondering what unhealthy foods are! Take a look at examples of these foods in this article by Healthline. You might also be wondering; Why in the world would I consume these unhealthy foods? Well, the simple answer to this question habits.
We all fall into habits where we have been eating things. These habits might not be changed overnight but can be controlled slowly just like eating from small plates or bowls.
4. Keep unhealthy food out of your reach
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more. Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry.
ALWAYS keep healthy foods near your sights like fruits and vegetables. Keep tempting treats out of sight to prevent you from eating them mindlessly. On the other hand, keep healthy foods visible In case you get hungry.
5. Eating good fibre foods
These are kinds of foods which keep you satisfied for along time. These fibre foods form a gel that slows down digestion. These foods produce a fibre called Viscous fibre. This fibre form gel Viscous fiber is only found in plant foods.
Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds. Such foods help in reducing appetite thus another tip on how to lose weight without exercise.
6. Drinking lots of water
Well, Drinking water can help you eat less and lose weight, especially if you drink it before a meal. Most of the people drink after the meal which in the end doesn’t help us control the amount of food we have eaten.
I would strongly advise drinking water before meals so as to reduce the amount of food you will eat as it will help you feel fuller quickly hence helping you consume fewer calories.
7. Just serve yourself a little less.
Serving yourself just a little less might help you eat significantly fewer calories. And you probably won’t even notice the difference. With this, you will be able to lose a few pounds of weight slowly consistently without exercise.
8. Switch off your electronic devices
People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating because of lack of enough ‘presence’ while eating. I always refer to this as eating unconsciously.
If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.
9. Get enough sleep and reduce stress
Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.
A lack of sleep may disrupt the appetite-regulating hormones like leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed. Always try to do all you can to watch your stress levels.
10. Avoid sugar beverages
Sugary beverages like soda have been associated with an increased risk of many diseases. On top of that, they increase your calorie intake which in turn will get you overweight. Instead, healthy drinks like water, coffee and tea should be consumed.
Removing sugars from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.
11. Be present while eating
Mindless eating may cause you to overeat promoting weight gain. By mindless eating, I mean things like eating while having deep thoughts or while you are in a hurry to get somewhere or even while using devices/gadgets like phones.
This most times causes you to overeat because you are mindful of how and what you are eating . The solution to this is to choose specific times when you can eat, preferably while you have time to pause and ONLY do the eating at that time. This even gets better when you have colleagues around or friends.
12. Reduce the variety of foods.
Reducing the variety of food flavours, colours, and textures you’re exposed to will help prevent you from eating more junk food than your body needs.
13. Adopt new eating methods
Sitting next to slow eaters or people who normally eat less than you do works your favour and could influence you to eat less or more slowly.
Attract more friends and family to share a table with you, this will increase the time you spend eating, compared to when you eat by yourself.
14. Have specific times when you eat
Time is a very important factor in life, the body needs to eat when hunger strikes rather than eating anyhow.
15. Buy only what is necessary
Stockpiling foods increases your appetite for eating. Instead, get in the habit of buying only what is necessary for the week or what is needed to be consumed for that particular hour, time, and day.
Eating large volumes of food tricks your brain into thinking you consumed more calories, helping decrease the appetite or overeating hence helping weight loss.
16. Grab that sip of lemon water each morning
Every morning make it a routine to get yourself a sip of warm water and lemon, lemon has a lot of functions most importantly, if you swap out higher-calorie beverages like orange juice and soda for lemon water, then this can be a great way to cut calories and help with weight loss.
Conclusion; there are foods which must be avoided in order to achieve the goal of how to lose weight without exercise and these include French Fries and Potato Chips, Sugary Drinks, White Bread, Candy Bars, Most Fruit Juices, Pastries, Cookies and Cakes, Ice Cream.