There are a lot of us who wants to lose weight and have tried many diets, routines, and even medicines, however, nothing worked.
We all know that we need to be active physically in order to be in a great shape. People sign up for gyms, fitness centers, yoga classes etc but not many are able to continue due to some reason or the other.
Would you believe, If I were to tell you can lose weight without diet or exercise by just following simple hacks that can trick your mind and result in a reduction of weight as well as prevent weight gain in future?
The below tips are for those who want to lose weight without diet or exercise because either they do not have time to go to Gym or those who love to eat And just cannot stay hungry.
How to Lose weight without diet or exercise
Chew Your Food
There is an old saying that one should “Drink Food like Water and eat Water like Food.” Chewing your food from large particles to smaller morsels helps in easy digestion.
Chewing food helps the intestines to absorb nutrients and energy present in the food. It also ensures that improperly digested food does not get mixed with blood causing adverse effects on the body.
Our brain needs time to assess that we have had enough food for the meal. Hence chewing slowly also gives our brain that much extra time.
Ensure that we :
- Take smaller bites of food, as it is easier to chew smaller morsels
- Chew slowly and steadily
- Chew until your mouthful of food is liquefied or has lost all of its texture
- Finish chewing and swallowing completely before taking another bite of food
- Wait to drink fluids until you’ve swallowed
Increase Intake of Protein in Your Diet
Studies have proved that Protein helps naturally to curb eating. It slows down digestion helping to regulate blood sugar and insulin levels.
It has powerful effects on appetite. The increase of protein in the diet helps people to eat a lesser amount of calories and hence lose weight naturally. You can reduce hunger hormones by replacing carbs and fat with Protein.
A snapshot from a study :
32 men and 7 women followed a 31-day weight-loss diet that contained either the recommended daily amount (RDA) of protein, twice the RDA, or three times the RDA. At the end of the study, everyone had lost about the same amount of weight (an average of 2.7 to 3.5 pounds). However, the people who doubled up on protein lost the most fat; it amounted to about 70 percent of their total weight loss. For those who ate three times the RDA, 63.6 percent of their weight loss was due to fat loss. And the people who ate the recommended amount of protein fared the worst: Only 41.8 percent of their weight loss was from fat.
Source : womenhealthmag
Having said that, One must not overdo the intake of protein as excessive intake of protein is not great for health.
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Keep Unhealthy Foods Out of Sight
A lot of times we do impulsive eating. Most common excuses are “The fries smelled yummy” or the “Burger was very tempting”. Such cravings are unhealthy are dieter’s worst enemy.
We crave for processed junk foods and often do not realize that these food items contains a high amount of sugar in them.
Just follow the golden rule “Out of sight is out of mind” and trick your mind by keeping the high-calorie food out of reach or less visible than other food. You likely to eat healthy food like fruits if they are kept on counter top or at center in your fridge.
Drink a lot of Water
Drinking water before a meal can help you lose weight. Drinking water can also curb craving and hunger.
A lot of the times, when you feel hungry it’s basically because you feel dehydrated. Hence a glass of water makes you feel stuffed and the urge to eat something will die off.
If you plan to lose weight without exercise or diet, ensure that you drink 500 ml or 16ounce of water before your meal. This is one of the easiest ways to lose weight.
Regular intake of water not only helps is reducing those extra kilos’ but also helps in boosting up your brain function and mood. Drinking water also helps is flushing out toxins from kidneys.
Keep those Gadgets Away
Our parents have been telling this all the time but we never pay heed.
You can mind the calories only if you pay attention to what and how much you eat.
Playing games on the phone, watching TV, checking your social media feed can cause overeating.
People who are distracted while eating eat 20-25% more calories. These extra calories add up to extra weight on your body.
You won’t be able to experience the taste of the meal as well if you’re too busy watching TV or fiddling with your gadgets.
Eat Fiber-Rich Food to Lose Weight
Most simple yet scientific way to lose weight without diet or exercise is to increase the amount of fiber-rich food in your diet.
Fiber-rich food not only helps you feel fuller but also curb your cravings. Having a plate full of salad with fiber-rich ingredients helps curb your hunger.
A special Fiber called viscous fiber is really helpful in weight loss as it forms a gel when it comes in contact with water. This gel increased the time taken by the body to absorb nutrients from the food.
Viscous fiber is found in plant foods like beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds etc.
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Use Smaller Plates
Trick your mind that you’ve taken more food by using a relatively smaller plate. Smaller plates help you eat less by making the portions look larger.
Comparatively, when you use a larger plate you may feel that you’ve had very less amount of food leading you to eating more food.
One of the most simple hack to trick your mind and lose weight without diet or exercise.
Drink Less Sugary Beverages
A lot of drinks that are available in the market have more sugar/calories that you would’ve ever thought of. All your hard work would get undone with just one bottle of these beverages.
It is definitely advisable to stay away from these drinks as they have long terms negative effects on health apart from excess weight.
Try replacing these drinks with healthier drinks that include a lot of water like a tea or a coffee instead.
Eat in Shorter Durations
Eating less in one go is another healthy habit. You can choose to eat less quantity at regular intervals as it keeps the body fresh and you would never feel a dull moment.
Serving yourself just a little less might help you eat significantly less food. And you probably won’t even notice the difference.
Eat More Fruits instead of Drinking Fruit Juices
There is a myth that drinking fruit juice is better than eating the fruit itself. Juices do contain vitamins, however, they do not have fiber and phytonutrients which the real fruit would have.
An Apple juice box may contain double the amount of sugar and seven times lesser fiber than the apple itself.
There are many more lifestyle hacks that can help you lose weight without diet or exercise. It all about bein street smart and to be able to understand your body and metabolism for ex. A few people drink a glass of milk and curcumin, some just plan their diet. You can experiment with different tricks and see which one you are most comfortable with.
Do let us know what worked for you in the comment section below and share this article so that more and more people get to know of these simple yet effective tricks to lose weight without diet or exercise.