Exercise is part of a healthy weight loss plan and can give healthy benefits to your health. But, there are some things you can do that does not require breaking a sweat or a diet plan, but can help melt away those excess pounds.
Here are 7 effective ways to lose weight without diet or exercise. All of them are based on science.
How to Lose Weight Minus the Diet or Exercise:
1. Chew Slowly
Your brain needs time to process, that you have had enough to eat. Chewing your food better, makes you eat more slowly, which is linked with increased fullness, smaller portions and decreased food intake.
How quickly you finish meals, may also affect your weight.
A review of 23 observational studies showed that faster eaters are more likely to gain weight, as compared to slower eaters .
People who eat faster are also much more likely to be obese. To get into the habit of eating more slowly, count on how many times you chew each bite.
2. Don’t Skip Breakfast
Always eat a good breakfast. But, this does not mean to pile up the hash browns, bacon and breakfast breads.
Consume a heavy-on-protein breakfast daily. This will control your hunger long into the day. For breakfast you can consider yogurt, eggs, or peanut butter.
3. Eat Smaller Portions
Portion sizes have increased during the last few decades, most especially at restaurants.
A study conducted in adults reported that doubling the size of a dinner starter have increased calorie intake by at least 30%.
If you serve yourself just a little less, it might help you to consume significantly less food. And you probably will not even notice the difference.
In conclusion, larger portion sizes have been associated to the obesity epidemic, and may encourage both aults and children to consume more food.
4. Eat Foods Rich in Fiber
Eating foods rich in fiber may increase satiety, thus helping you feel fuller for longer.
Studies showed that a special kind of fiber, known as viscous fiber, is helpful for weight loss. It increases fullness, thus reducing your food intake.
A gel is form when viscous fiber comes in contact with water. This gel increases the time that it takes to absorb nutrients, and slows down the process of emptying the stomach.
Viscous fiber is only present in plant foods. These include oat cereals, beans, asparagus, oranges, Brussels sprouts and flax seeds.
A weight loss supplement that is known as glucomannan is also very high in viscous fiber.
5. Get Enough Sleep
Did you know that when you are sleepy, you tend to eat more? This observation is backed by science. Studies have shown that tired individuals put more food in their plates. But, there is is some debate as to the reason why.
According to Marie Pierre St. Onge, Ph.D., research associate at New York Obesity Research Center and assistant professor at Columbia University College of Physicians and Surgeons, studies have reported that sleep deprived individuals produce more ghrelin, which is a hormone that stimulates appetite.
But the problem is not just physiological, it is psychological. As shown in scans of sleep-deprived persons, the portion of the brain that was involved in pleasure and rewards light up when they consume more, as compared to their well-rested counterparts.
The reason behind this is that, “The food is more satisfying and rewarding, and it probably creates this reinforcing cycle that, you eat and then you want to eat more,”. Added to that, is the reality that a tired brain has less control on impulses, and you can see that a well rested individual is much able to moderate his or her eating.
6. Keep Yourself Hydrated
Drink adequate amount of water everyday. Being dehydrated can cause your body to hoard water. This leads you to carry up to 4 excess pounds around your midsection.
Take at least 8 glass of water or other fluids daily.
7. Weigh Yourself
Most people are in “fat denial,” according to Irene Rubaum Keller, R.D. author of Foodaholic: The Seven Stages to Permanent Weight Loss. People do not get on the scale, but buy stretchy clothes.
Getting on the scale can stop the denial. This may not help you lose weight, but stop you from gaining weight.
To weigh yourself, step on the scale in every morning after you have gone to the bathroom. Weigh yourself naked or whatever you are wearing.
Do this exactly this same way for 7 days, while keeping a record of your weight daily. Get the total number, then divide by 7. This will be your average weight over the 7-day period. Based on that weight, you can begin a weight loss plan or just maintain your weight.