12 Ways to Lose Weight without Exercises 2020 Updated
Exercise is a great way to lose weight but there are some other ways you can try that do not require breaking a sweat and can help you melt away those pounds.
Is it necessary to exercise for losing weight? How to lose weight without exercise in a single month? Exercising certainly helps you to stay healthier by boosting your heart rate and building your muscles. But it is not necessary, there are ways to lose pounds without exercising.
1. Chew Food Slowly and Thoroughly
Chewing your food more thoroughly makes you eat slowly, which is connected with decreased food intake, increased fullness, and reduced portion sizes. The amount of time you spend on finishing your meals may also affect your weight.
Your mind requires time to process that you have had enough to eat. Quick eaters are also much more likely to be obese. To get used to the habit of eating more slowly, it may help to count how many times you chew each bite.
2. Always Choose Smaller Plates
A big plate can make a food serving look small, causing you to add more food. The normal food plate is larger today than it was in the time back.
This thing could help to gain weight, since using a smaller plate may help you eat less by making portions look larger. You can use this as an advantage by getting healthy food on bigger plates and less healthy food on smaller plates.
3. Eat Protein Regularly
Protein has powerful effects on appetite. It can boost up the feelings of fullness, decrease hunger and help you eat few calories. If you are currently eating a grain-based breakfast, you may want to consider switching to a protein-rich meal like eggs.
In a study, obese or overweight women who had eggs for breakfast ate fewer calories at lunch as compared to those who ate a grain-based breakfast. The thing is, they ended up consuming fewer calories for the rest of the day and during the next 36 hours.
4. Include Fiber in your Diet
Eating foods that are rich in fiber may increase satiety, helping you feel fuller for longer. Studies also show that one type of fiber, viscous fiber, is very helpful for weight loss. It increases fullness and reduces food intake.
Viscous fiber creates a gel when it comes in contact with water. This gel extends the time of nutrient absorption and slows down the emptiness of your stomach. Viscous fiber is only found in plant foods. Such as oat cereals, beans, asparagus, oranges, and flax seeds.
5. Drink Water Regularly
Drinking water can trick you to eat less and lose weight, especially if you drink it before a meal. A study shows that drinking half a liter of water about thirty minutes before meals reduced hunger and decreased calorie intake.
Participants who had water before a meal lost 44% more weight over a period of 12 weeks as compared to those who did not. If you replace calorie-loaded drinks such as juices or soda with water, you may get an even better result.
6. Avoid Soda Drinks
When you start a diet plan to lose weight, each day you must eat fewer calories than you burn. That way, your body will get into your fat stores and use them as a source of energy, which decreases your levels of body fat. Even if you are drinking having one soft drink a day, eliminating that one drink will save you a great number of calories.
Not drinking sugary drinks such as soda also offers other positive effects. According to the Harvard School of Public Health, you will reduce your risk of heart attack and type 2 diabetes. Replacing sugary beverages and processed foods for water and a healthful diet might also keep your appetite in check.
7. Drink Grapefruit Juice
Weight loss ultimately happens when you eat fewer calories than you shed, but grapefruit juice just may help you stick to such a plan more easily. While this diet wasn’t based on science, grapefruit juice does seem to have properties that promote a healthier body and weight.
If you’re a grapefruit lover, reap the benefits of this super-nutritious fruit by enjoying a serving before meals. A half grapefruit or a glass of grapefruit juice before meals may help fill you up, so you’ll eat fewer calories at meals and potentially lose weight.
8. Avoid Watching Movies while Eating
Taking care of what you eat may help you eat fewer calories. People who eat while they are watching movies or playing computer games may lose track of how much they have eaten. Then what happens is that it can cause eating more than they should.
Moreover, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present.
Also, if you regularly consume meals while watching movies, you could be unintentionally eating more. These extra calories increases and have a big impact on your weight for a lifetime. One review of some studies show that people who were distracted at a meal ate about 10% more in that sitting.
9. Avoid Unhealthy Food
Many products, such as fat-free and low-fat foods, look healthy but are loaded with sugar. Added sugar is one of the worst ingredients in the modern diet. Commercial pizzas are usually made from highly processed and refined ingredients.
If you are trying hard to lose weight, you may want to consider staying away from alcohol or skipping it altogether.
10. Sleep At Least 8 Hours Daily
When it comes to health, people avoid sleep. In fact, it has a powerful effect on your appetite and weight. Fewer hours of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you are stressed.
Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake. What’s more, chronic sleep deprivation may increase your risk of several diseases, including type 2 diabetes and obesity.
11. Reduce stress
Raised stress levels can also disrupt hormonal balance. When a person is stressed, their body produces hormones called glucocorticoids. Too many glucocorticoids can increase a person’s appetite, leading to weight gain.
Stress can also trigger emotional eating. Emotional eating is when a person eats unhealthful foods to try to control and improve a negative mood.
12. Avoid Sugary Drinks
Sugary beverages like soda have been associated with an increased risk of many diseases. Added sugar may very well be the single worst ingredient in the diet. It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does.
Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.
Possible serious risks includ: Gallstones, which occur in 12% to 25% of people losing large amounts of weight over several months. Dehydration, which can be avoided by drinking plenty of fluids.
Losing weight too fast causes your body to use muscle mass for fuel. You could shed more hair than normal. It is common for women to lose their period after losing a lot of weight quickly because of the additional stress weight loss has on the body.
Due to the calorie deficit needed to burn each pound of fat, it’s simply not possible to safely burn 10 pounds of pure body fat in just one week. However, this isn’t to say you can’t lose that much weight and still look leaner.
Try eating five to six small meals between short intervals throughout the day. Consuming food actually increases your rate of metabolism. On the other hand, skipping meals could slow down your metabolism rate, preventing you from burning as many calories.
Healthy eating to lose weight doesn’t have to be repetitive or bland, especially when you decide to spice things up in the kitchen. The most popular spice black pepper is high in fiber, vitamins and minerals.
The Bottom Line
Although many diets may offer you a quick fix, they are usually unhealthy and deprive the body of the calories and nutrients it needs, leading most people to return to unhealthy habits after they hit their weight loss goal.
While there are a lot of ways to lose weight, finding a healthy diet plan that you can follow for a lifetime is the perfect way to ensure a long-term, successful weight loss. Being more active, focusing on whole foods, cutting back on added sugar and making time for yourself, are just a few ways to get healthier and happier.