Tips For Weight Loss Without Exercise
1. Chew Thoroughly and Slow Down
Your brain needs time to process that you’ve had enough to eat.
Chewing your food better makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portions.
How quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight, compared to slower eaters.
Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
2. Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
One study in adults found that drinking half a litre (17 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories .
Participants who drank water before a meal lost 44% more weight over a 12-week period, compared to those who did not.
If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.
3. Track Your Calories
If you don’t track your calorie intake how, do you know whether you’re hitting your energy deficit or not?
Well, you don’t.
And the process is simple ,use a calorie calculator like the one below and the built-in algorithm will do the rest.
Once you know exactly how many calories you can take in each day and still lose weight you’ll feel much happier with what you can and can’t eat. And this makes it much more likely that you’ll shred fat than if you were to leave things to chance by not tracking .
If you record what you eat you’re much more likely to eat less as well – perfect if you’re on a calorie-controlled eating plan.
4. Drink Green Tea
One of the most potent homemade weight loss remedies is green tea.
As a natural beverage with potent antioxidant and anti-inflammatory properties, green tea contains a number of fat-fighting compounds. These include polyphenols and catechins – the most relevant here being epigallocathechin-3 gallate (EGCG).
You’ll also get a great energy boost from the 15-60 mg of natural caffeine in each cup as well.
Studies show that green tea is great for weight loss. It can increase energy expenditure through a process called thermogenesis, even when in a calorie deficit .
It can also increase the rate at which you oxidize fat too, by as much as 16% . Basically, it helps you liberate fat energy from your cells and use it as fuel – the key to a healthy body composition.
5. Keep Fiber High
A high-fiber diet not only helps you maintain a healthy cardiovascular and digestive system, it can also help to keep you feeling fuller for very few calories.
Soluble fibre is a viscous component of food that swells in your stomach. It helps to increase gut transit and digestion time, helping to curb your appetite and reduce overall calorie intake.
Glucomannan is a soluble fiber found in the konjac plant that has been well-studies for its role in weight loss.
The polysaccharide chain of beta-D-glucose and beta-D-mannose composition of glucomannan has been seen to directly aid in weight loss in a number of clinical trials .
6. Get Smart About Nutrition
Crying tears of sugar because you ate a donuts that isn’t on your approved list of foods isn’t going to do you any good. You ate a donuts. Cool. Move on. Here’s why: Remember when you were a kid and your mom banned soda from your life forever and it only led to serious root beer binges when you got to your friend’s house? Those same rules are in play here. Get label-crazed and you’ll lose your mind — not excess weight. And cutting yourself off from all of your favourite things will only lead to overdoing it on the sugary, salty foods.
Instead, Harrison says you should look at foods as a way of self-care — eat what makes you feel good and forget about it as a means of slimming down (although a solid side effect of healthy eating: weight loss). Does that mean a free-for-all on the candy bowl? No. But it’s a rule your body will naturally adapt to, not something you have to force on it. A bowl of almonds made you feel amazing in the mid-afternoon sales meeting, but those red gummies, not so much. Next time, you’ll likely reach for the almonds.
Here are a few other key food rules :
Fresh is best.
Try to eat a lean protein at every meal and make sure half of your plate is veggies.
7. Get enough sleep
When you’re tired you tend to eat more. Also, people who are sleep deprived tend to have a bigger appetite. A tired brain is hard to control when it comes to impulses. So, when the brain looks for things that will reward you, food always comes up first.
Getting enough sleep each night will keep you from craving foods that aren’t good for you.
Working out isn’t always the solution. Sometimes all it takes is a little adjustment to your daily routine to help reach your weight loss goals. Do these ways work for you? What are some things you do to drop pounds without exercising?
Good luck everyone!