It sounds like a miracle solution. But there are actually ways to lose weight without having to sweat in the gym or follow complicated diets. Only small changes in everyday life, which will be noticed on the scale. In this article, you’ll discover how to lose weight without diet or exercise.
We have all read about ways to lose weight and many of them include restricting food intake and exercising strictly and rigorously. But many of us are not able to keep up with these healthy food habits and exercises as they are challenging and time-consuming. Now, let’s look at how you can lose weight without diet or exercise.
Lose Weight without Diet or Exercise:
1. Eat from a Smaller Plate
Most of us usually tend to eat all that we put onto our plates. Using a smaller plate or putting lesser food on the plate could help in consuming lesser calories and to lose weight without dieting. You can also try using portion control plates, which have visual size indicators for different food groups.
These allow people to fill in their plates appropriately. This is supported by various studies, including two done in 2017 on a group of university students (1). They showed that the students consistently put less food when using portion control plates.
2. Chew Thoroughly
Chewing foods more slowly and thoroughly is one of the most common tips for a successful weight loss program. Our brain does not immediately register the amount of food consumed which often leads to overeating. Taking longer to chew can give enough time to our bodies to know when it’s full.
According to some studies (2, 3, 4, 5, 6) people who eat fast tend to be heavier and gain more weight over time, compared with slower eaters. Chewing thoroughly can help you savor food, reduce food consumption, and help to lose weight without dieting.
3. Reduce Stress
Increased levels of stress can cause hormonal imbalance in our bodies. According to a study, stress causes the secretion of a hormone called glucocorticoids which can increase appetite and cause weight gain (7).
Moreover, stress can also cause emotional eating which can cause permanent eating disorder. This is when a person eats a lot of food, especially unhealthy ones, to gain a momentary sense of pleasure and fullness.
So, reducing stress is a great way to lose weight. There are many ways to relieve stress; try exercising regularly and practice yoga.
You can also make an effort to spend more time outdoors and try meditation. Reducing the intake of caffeine can also help to decrease stress.
4. Don’t Lose out on Sleep
Rest is essential for our bodies and not getting enough sleep at night can greatly affect our overall health and well-being.
An improper sleep pattern can also affect the production of necessary hormones in our bodies, such as those involved in the metabolic processes (8).
You should try to get 6-8 hours of sleep every night (9), to help to lose weight without dieting. Anything less than that can increase the risk of being overweight or obese.
If you are struggling to fall asleep, then you can follow many proven tips to sleep better at night naturally.
5. Drink Plenty of Water
Another way to lose weight without dieting is to drink water regularly throughout the day. Drink water especially before meals as it makes you feel fuller and eat less.
This is also backed up by research and of the studies has also shown that drinking 17 ounces of water about half an hour before meals can reduce hunger and calorie intake (10).
Moreover, those people who drank water before meals lost 44% more weight than those who didn’t (calculated over 12 weeks).
Try to even replace your consumption of sugary beverages, such as carbonated drinks or juice, with water to achieve even better results.
6. Eat Mindfully
Eating attentively is also a way to lose weight without dieting. If you eat while watching TV or playing video games, you might not register how much you’re eating.
This habit can lead to overeating and weight gain. Many studies have concluded that people who eat absent-mindedly tend to eat about 10% more in that meal (11).
7. Stay Away from Sugary Beverages
Sugary beverages, such as soda and juice, have no nutritional value for our bodies. They only contain loads of calories but still do not give a feeling of fullness to our bodies as solid food does. Eliminating these drinks is another way to lose weight without dieting.
8. Do not Keep Unhealthy Food insight
When we see unhealthy food such as candies and snacks, we crave it and can’t resist eating it. This excess and unnecessary intake of calories cause weight gain. A related study has also shown that people in whose houses high calories foods are more visible are likely to weigh more.
So instead of keeping a candy bowl on your table, keep a bowl of fruit visible. Store away all unhealthy foods in a closet or pantry and keep healthy foods on your countertops and in the front of your fridge.
9. Eats Lots of Protein
Including lots of protein in your diet can help in losing weight too. Protein affects many hormones, such as ghrelin, which play a role in hunger and fullness. Moreover, protein increases the feeling of fullness in fewer calories.
The results of one study showed that when protein intake is increased from 15% to 30%, about 441 lesser calories per day are consumed (12). This also brings about a weight loss of 11 pounds in over 12 weeks, without cutting down on any other foods.
In another study, women who ate eggs, which are rich in proteins, ate fewer calories for the next 36 hours (13). Also, you can try some useful low carbohydrates food that can help you lose weight instead of gaining.
10. Eat More Fiber
Fiber is very healthy for our digestive system. Moreover, since fiber cannot be digested by our bodies, it does not accumulate as fat in our bodies.
Fiber increases fullness increases the absorption of nutrients and prevents constipation. You can lose weight without dieting by consuming more of fiber-rich foods such as fruits and vegetables.
11. Try Probiotics
Probiotics are healthy bacteria that aid in digestion and metabolism. Probiotic-rich foods, such as yogurt, help in losing and maintaining weight. Probiotics are available as supplements that can be bought over-the-counter.
12. Make Sure to Get Enough Vitamin D
Low vitamin D levels have been linked with many conditions, including weight gain, depression, and diabetes. According to research also, people with low levels of Vitamin D in their blood are more likely to not exercise enough and be obese.
You can obtain Vitamin D from many sources including sunlight, egg yolks, fatty fish, fortified foods, and supplements.
There are many ways to lose weight without dieting and exercising, and most of the effective ones are listed above. Start adopting these ways into your lifestyles and very soon you will notice positive results on your overall health, including weight loss! Click here to watch the video on YouTube.