The use of various weight control methods to maintain health is indispensable. Here are some tips to lose weight without diet or exercise.
It’s really hard to continue dieting rigidly for a long time, and finding time to exercise these days is a challenge for most people. So, can we lose weight without diet or exercise and stay healthy? Of course! All you need to lose weight without diet or exercise is to make some lifestyle changes and learn a few skills.
lose weight without diet or exercise
1. Boost your cooking skills
Knowing the right way to prepare food and learn the best cooking skills in the kitchen is a sure way to lose weight without dieting. Those who have more information about different ways to prepare food and food calories often use different and diverse nutrients that include less fat and carbohydrates but more fruits, vegetables, and proteins.
2. Eat more protein
Protein is an essential part of a healthy diet that helps our body to grow and metabolize effectively. Protein can make us feel full without having to eat too much. Simple ways to increase protein intake include adding a tablespoon of chia seeds to breakfast cereals or adding eggs to meals.
3. Eat more fiber
Fiber is found in fruits, vegetables, cereals and whole grains. Fiber is different from other foods because body does not digest it in the small intestine. Fiber goes to the big intestine, where fermentation takes place. Fiber’s health benefits include increasing the sense of satiety (thus helping you eat less without going hungry), slowing the digestive process, increasing the time of food intake and nutrient absorption, and preventing constipation. You can bring more fiber to your body by adding more fruits, vegetables and whole grains to your daily diet.
4. Eat probiotics
Probiotics are beneficial bacteria that are part of the digestive system. Research has shown that intestinal and brain functions are interrelated and probiotics can affect human weight, fat mass, and mood. Humans host these bacteria and provide them with food that includes fiber. The bacteria are also friend of the bowel and boost the host’s health.
The health benefits of probiotics include:
* Providing energy for the intestinal wall and liver cells
* The production of certain anti-cancerous fatty acids
* Adjusting body weight
Kefir, Yogurt and kombucha are examples of probiotic foods.
5. Get enough sleep
A good night’s sleep is essential for your general health and weight control. Sleep deprivation can disrupt body’s important hormones, including the hormones involved in metabolism. Lack of sleep will put you at risk of obesity.
6. Stay calm and lose weight
High stress can disrupt hormones. When you are stressed out, your body produces hormones called glucocorticoids. High levels of glucocorticoids can increase your appetite and lead to weight gain. Stress is also an emotional factor that usually causes unhealthy food choices. Regular exercise, reduced caffeine consumption, meditation and mindfulness, saying no to irrational requests, spending time outside, and yoga are proven techniques to reduce stress.
7. Take more vitamin D
Studies have shown that those with low levels of vitamin D are prone to obesity and lethargy.
Other diseases that are associated with vitamin D deficiency include:
* Metabolic syndrome
* Depression and anxiety
* Diabetes Type I and II
8. Divide you meals into smaller meals
This is the most effective way to lose weight. In a study, the main meals of participants were divided into several smaller meals to see whether eating the same amount of food in several meals created a sense of more fullness compared to eating it at one meal. The results showed that by dividing the food eaten at one meal into three or six separate meals, the levels of satiety were higher.
9. Use smaller plates
When you eat in a large plate, you will want to eat all the food on your plate. Scientists have found that if the container you serve is smaller, the amount of food you eat will be less. The use of divided plates is also a good way to control the amount of food you eat.
10. Avoid sugary drinks
Continuous consumption of sweetened beverages leads to obesity. You can replace sugary juice with pure water flavored with mint, ginger, or cucumber. Also, erbal teas, particularly green tea, can help you lose weight without diet or exercise. Juice has plenty of sugar, so it’s best to have a full fruit instead of drinking juice.
11. Eat healthier snacks
According to statistics, about one third of the daily energy of people comes from snacks. Snacks have become very diverse today, which makes people eat more snacks than main meals. But healthy and homemade snacks can give you more sense of fullness and less calories. Healthy snacks include yogurt, dates, fiber-rich fruits such as apples, bananas and oranges, vegetables such as carrots and broccoli, and a handful of nuts like pistachios and walnuts.
12. Chew well
Chewing is the beginning of the digestive process. Chewing food completely for a long time leads to a reduced food intake. In general, chewing food helps you feel the taste of what you eat and your body will have more time to receive a message of fullness.
13. Eat Consciously
Clever and deliberate eating is an excellent tool for weight management and helps you control your eating habits. For eating consciously, put aside distractions (e.g. TV and mobile) when eating your food. Focus on what you eat and pay attention to the taste and texture of you food, to be more alert to the symptoms you send.
14. Eat with your family
Eating healthy foods that are prepared at home with your family can play a part in weight management. Homemade food reduces fat and sugar.