Following a regimented diet plan can be difficult to stick to in the long term. Similarly, for many, it is hard to find the time to exercise. Is there any way to solve this riddle: How to lose weight without diet and exercise? Experts say there are proven effective ways (some are tricks!) to lose weight outside the two conventional tools. Here are our 11 tips for weight loss without diet or exercise.
Eat Slowly by Chewing Thoroughly
Studies have found that chewing your food thoroughly makes you eat more slowly, which results in decreased food intake, increased fullness, and smaller portion sizes. In other words, how quickly you finish your meals may also affect your weight. This is because your brain needs time to process signals that you’ve had enough food and by eating slowly you are giving sufficient time to your brain.
In order to get into the habit of slow eating, it may help you to count how many times you chew each bite.
Use Smaller Plate
Studies revealed that using smaller plates can help you eat smaller portions. A person tends to over-serve onto larger plates. Since people consume an average of 92% of what they serve themselves, larger plates lead to a larger food intake. A two-inch difference in plate diameter — from 12″ to 10″ plates — would result in 22% fewer calories being served. If a typical dinner contains 800 calories, a smaller plate technique would lead to a weight loss of around 18 pounds per year for an average size adult.
Eat Plenty of Protein
Protein helps you to regulate appetite and satiety hormones in a way to make you feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones.
A research study revealed that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you are currently eating a grain-based breakfast, you can consider switching to a protein-rich meal, such as eggs. Eggs, oats, nuts and seed butter, sardines, and chia seed pudding are some of the good choices for a high-protein breakfast. Additional examples of protein-rich foods include chicken breasts, Greek yogurt, lentils, almonds, and quinoa.
Eat Fiber-rich Foods
Dietary fibers are plant-based carbohydrates. Unlike sugar and starch, it won’t digest completely in the small intestine. Including a lot of fiber in your food can increase the feeling of fullness, which is important for losing weight. Major sources of fiber are fruits and vegetables, oats, wholegrain bread, brown rice, pasta, beans, peas, and lentils.
Avoid Sugary Drinks
You should avoid sugary drinks. It not only shoots up your calorie intake but is also associated with an increased risk of many diseases. A few examples of healthy beverages are water, coffee, and green tea.
Drink Plenty of Water
It is true that drinking water can help with weight loss. Studies revealed that drinking half a liter of water may increase the calories you burn by 24–30% for an hour afterward. There is also evidence to prove that drinking water before meals may result in reduced calorie intake. Interestingly, people sometimes confuse thirst with hunger. As a result, they may end up consuming extra calories when a glass of water is all what they need.
In the present world, most people lead busy lives. They often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a consequence, many people are barely aware of the food they are eating.
Mindful eating is the practice of paying attention to things like the taste, textures, smells, and temperature while you’re eating.
How to practice mindful eating?
Focus on eating: Focus your attention on the food you are taking and enjoy the experience.
Avoid distractions: Switch off your TV and put your mobile phone in silent mode (please keep your phone in a different room).
Eat slowly: Take time to chew and taste the food. This technique helps you lose weight because it gives enough time to a person’s brain to recognize the signals that they are full, which helps you to prevent over-eating.
Never Store Junk Food
Nowadays junk food is found everywhere. The availability and convenience of junk food make it difficult to limit or avoid. In order to escape temptation, do not stock junk food like chocolate, biscuits, crisps, and sweet fizzy drinks at your home. Instead, go for healthy snacks, such as fruits, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Getting a Good Night’s Sleep
Insufficient or poor-quality sleep slows down your metabolism. This forces the body to store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol which also promote fat storage. Above all, your sleep quality results in poor regulation of the appetite-controlling hormones leptin and ghrelin.
Several studies have shown that getting less than 5–6 hours of sleep per night is associated with an increased incidence of obesity.
Managing Your Stress Levels
While short-term stress decreases your appetite, chronic stress can have the opposite effect. In fact, long-term stress and obesity are closely related. This is because chronic stress can result in “comfort eating,” which often involves overeating foods that are high in fat, sugar, and calories.
A research study revealed that implementing an 8-week stress-management intervention program resulted in a significant reduction in the body mass index (BMI) of children and adolescents who are overweight.
Effective methods of stress management include:
- Breathing and relaxation techniques.
- Yoga, meditation, and tai chi.
- Spend some time outdoors, for example, walking or gardening.
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