Losing weight without exercise is no less than a dream, but let us tell you that there are few essential tips that you must follow to get good results. We know it’s a little difficult but not impossible!!. So, here we will see a little attempt done by us for you to know the formula behind ‘how weight loss without exercise’.
So, we will tell you a few methods to lose weight without exercise.
And for that first, eat less calories than body burns, then only you can achieve a slim and fit body. You should focus on it more.
Apart from this, also make sure about the nutrients and vitamins you get from such foods. So let’s start –
Page Contents
How weight loss without exercise :
1. Reduce empty calories: A nice way :
To lose weight without exercise, you should try to cut calories by making a few food swaps.
You get empty calories from the foods that provide energy to bodies.
On the contrary you don’t get a lot of nutrition from those foods. Consuming these foods in less quantity, not only helps you lower calories in your body but also makes more space for nutritious options choices.
So, avoid fried foods, high sugar-containing juice, drinks or beverages and few ingredients.
Also, must check the extra or hidden calories’ sources properly. Also take care of daily food log for best results.
Do the following things-
- Don’t pour oil instead use cooking oil spray for your foods while cooking.
- Instead of eating fried foods, eat baked foods.
- Use mustard not mayo on burgers and sandwiches.
- Stop eating creamy foods.
2. Major role of plates :
This is such a trick that looks a little small but works great.
Actually, when you sit down to eat food, always use a small plate to eat protein and grains.
On the contrary, use the little large dinner plate to eat vegetables that are non-starchy.
It is a simple strategy that should be used by anyone.
If you have gone out somewhere or you are on vacation and you feel like eating more, then you must follow this plate trick there too.
Please, always prefer small plates for food.
3. Proper sleep is necessary :
If you want to eat less food then you must sleep well at night.
According to studies, it has been found that, people who get good sleep, feel less hungry. Also when you don’t get proper sleep,
your body automatically increases the hunger level. I
t happens because the bad sleep cycle promotes the hormone ghrelin and decreases the hormone leptin.
Also, you will feel more inclined to eat high calorie food, as a result.
Also you will not only have food in high amounts but also you will eat unhealthy and junk items even more.
Let us tell you that not only you should take care of your sleep cycle,
but you should also take care of some night habits for reducing fat or calories.
4. Eating slowly can reduce your obesity to a great extent :
Our body’s function is very complex and sometimes difficult to understand.
Here, we can take the example of the brain. Actually the brain needs little time for getting the actual signal for your eaten foods.
It is a signal that gives you an indication that your stomach is full now.
So, when you have your lunch fast or quickly, the signal reaches your brain a little later.
And you eat more food than your capacity at that time, which can promote obesity.
According to a study, “people who chew food properly and take their time in it, they eat less.
So, chew your food utterly, it will decrease your food intake and increase your fullness.”
5. Protein for best results :
Here comes our fifth formula for ‘how weight loss without exercise’ which is about protein. Protein is like a powerhouse for your healthy body.
Proteins have been used by everyone for a long time.
It is not only beneficial for one’s body, but it also proves to be very helpful in reducing one’s appetite or hunger. When you consume it, you will have a feeling of fullness and not feel like eating more.
Or you can say, you will consume low calories which will reduce obesity.
A study on protein intake shows that participants who increased the protein in their foods by up to 15%, in twelve weeks, became successful to burn fat around 11 or 12 pounds.
Have 441 less calories every day, without preventing your liked dishes, foods or doing exercise.
6.Eliminate junk foods from everywhere :
It is a normal thing that if you see any food, then you will definitely feel that you should taste it a little.
That’s why you start keeping junk foods or high calorie fried foods in opaque jars or containers.
You can start this from your kitchen and then office desk. Remove food packages immediately from your study room or work place.
Well, this is called a “visual hunger”, when you see the food in front of you, it strikes your hunger by raising your hunger hormone levels.
7. Stress increases fat :
In your body, there are two hormones which are linked with your appetite, named as ghrelin and leptin. Less sleep disrupts these hormones in your body.
So, if you worry too much, it may also increase some other hormones such as cortisol.
Because of the fluctuations of these hunger hormones in the body, cravings increase and you start paying more attention towards junk food.
You eat more than usual, so start avoiding them from today.
8. Drink water in an adequate amount :
When you drink water, you must take fiber-rich foods as it is called the best combination for losing calories. Water fills you and reduces your hunger.
If you feel like drinking beverages, then you can drink water instead because there is a lot of sugar in beverages.
If you drink any sugary beverages then you get 230 to 490 calories a day. Well, It depends, what you are drinking or taking.
Always carry a water bottle with you when you go to the office, park or somewhere. Make a good schedule for drinking water and follow it.
9. Include foods that provide you high fibers :
Fibers are responsible for leveling up satiety or abundance. Means, you will not feel hunger for longer.
Viscous, a type of fiber, is considered to be helpful to a great extent in reducing weight. So, consume it to reduce the food intake.
So, when viscous fiber gets mixed with water, it makes a gel form. This gel substance is known for slowing down stomach’s emptying and leveling up the nutrient absorption time as well.
You can get Viscous normally in plant foods (oat cereals), beans, Brussels sprouts, flax seeds, oranges and asparagus.
10. Go for black coffee and track your diet :
By consuming black coffee, obesity can be reduced. People in America use it every day to reduce their weight. Along with eating healthy and some good habits, you should always keep the track of the things you eat.
This method has proved successful to a large extent for people. They first kept track of their foods or beverages and saw a good result within a short time.
Conclusion :
Not every time you need strict dieting, get the desired curve by having protein, taking care of your portion sizes, avoiding sugar and so on.
Eat eggs for your breakfast, or dry fruits as a healthy and nutritious snack.
Sequential calorie reduction can give you the desired curve, just consider a few steps and see the proven effects!.
So you saw in the above tips how the science of ‘how weight loss without exercise’ works.