How to Lose Weight Without Exercising
There are many simple techniques some of which have nothing to do with diet or exercise. They can help you to lose weight. Some of those techniques are given below.
Chew Thoroughly and Slow Down
Your brain wants time to process that you have had sufficient to eat. Chewing your food for more time better makes you eat more slowly, which is linked with decreased food ingestion, increased fullness and smaller servings. How swiftly you finish your meals may also shake your weight. A topical evaluation of 23 reflection studies reported that faster eaters are more likely to gain weight, compared to slower eaters. Fast eaters are also much more likely to be overweight. To get into the routine of eating more slowly, it may help to tally how many times you chew each bite.
Write yourself a meal plan
If you are not doing physical exercise to burn calories, you must slender them from your diet in order to drop weight. Writing out a meal plan can help you plot out all your meals and snacks and make sure they fit into your pre-determined calorie range.
- Spend some time writing out all your meals, snacks, and beverages for a few days or a week.
- Allot a certain caloric amount for each meal.
- Include foods from all five food groups most days. Review your meal plan to make sure you’re getting adequate amounts of fruits, vegetables, whole grains, lean protein, and dairy.
- Having all your meals and snacks prearranged in advance may retain you from making poor nourishment picks when you’re in a hurry.
- Keeps snacks conveniently located and ready in the fridge, car, backpack or purse.
Store Unhealthy Foods Out of Sight
Storing unhealthy foods where you can see them may increase malnutrition and hungers, affecting you to eat more. This is also linked to weight gain. One recent study found that if high-calorie foods are more visible in the house, the residents are more likely to weigh more, compared to people who keep only a bowl of fruit visible. Store unhealthy foods out of sight, such as in storerooms or cupboards, so that they are fewer probable to draw your attention when you are hungry. On the other hand, keep healthy foods visible on your counter tops and place them front and center in your fridge.
Drink Water Regularly
Drinking water can help you eat a lesser amount of food and lose weight, especially if you drink it before a meal. One study in adults found that drinking half a liter (17 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories. Study found that who drank water before a meal lost about 44% more weight over a 12-week period, paralleled to those who did not. If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.
Serve Yourself Smaller Portions
Serving sizes have amplified during the last few spans, especially at restaurants. Larger portions encourage people to eat more, and have been linked to an increase in weight gain and obesity. One study in adults found that doubling up the size of a dinner appetizer increased calorie consumption by 30%. Serving yourself just a little less might help you eat significantly less food. And you probably won’t even notice the difference.
Eat Without Electronic Distractions
Paying attention to what you eat in daily life may help you eat less calories. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating. Study found that people who were diverted at a meal ate about 10% more in that sitting. However, not paying attention during a meal actually has an even greater impact on your intake later in the day. People who were diverted at a meal ate 25% more calories at later meals than people who were not diverted. If you regularly chomp meals watching TV or using your computer or smartphone, these superfluous calories can add up and have a enormous impact on your weight in the long-term.
Sleep Well and Avoid Stress
When it comes to health, sleep and anxiety are often abandoned. But in fact, both can have powerful effects on your appetite and weight.
A lack of sleep may disrupt the appetite-regulating hormones lepton. Another hormone, called cortisol, becomes elevated when you’re stressed. Having these hormones interrupted can surge your starvation and desires for unhealthy food, leading to higher calorie consumption. What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.