10 Easy Ways to Lose Weight Without Exercise
Are you currently undergoing a weight loss program? Do you regularly schedule for sports? If so, has your method worked? Sometimes we have tried hard to lose weight, such as routine cardio exercise, but to lose just 1 kg feels difficult. Naturally, if many people are looking for various ways to lose weight without exercise.
Even though we feel the energy has been drained away, why do the scales never decrease? If there is a way to lose weight without exercise, you definitely want to try it, right? Exercise does take time, not to mention your daily activities make you tired. Commitment to regular exercise becomes vanished. Then, is there another solution to lose weight?
How to lose weight without exercise?
Indeed, your weight will not necessarily decrease dramatically. However, for those of you who don't have time to exercise, the following ways can be done to lose weight:
1. Chew food slowly
The brain needs time to process what we will do. Likewise, when eating, the brain must process that we are full enough to stop eating. Chewing food slowly, feeling the taste of the food, then swallowing it can make us aware that we are eating. You may often feel totally unaware when you are eating because your brain is wandering about work, schoolwork, homework, and much more. So, the brain does not have time to process that we are full.
Chewing food slowly can increase satiety, besides that food can also be digested properly by enzymes in the mouth. Calories that enter become fewer. A review of 23 research observations cited by Authority Nutrition, found that fast eaters gain weight more easily, compared to casual eaters.
2. Use a small plate
Food plates or containers of various sizes. Provide small plates at home or anywhere. When you buy unhealthy foods, use these small plates. This can be a trick for your brain. Small plates can make food look bigger, the brain will catch it like that. If you use a small plate, the portion of unhealthy food becomes smaller. You can also do the opposite trick on healthy food, but the food on a larger plate.
3. Eat lots of protein
Protein has the function of increasing the feeling of fullness so that it can help you to eat fewer calories. The ghrelin hormone - a hormone that stimulates satiety - and GLP-1 can be stimulated by protein.
Based on research cited by Authority Nutrition, participants helped to eat 441 fewer calories per day and could lose weight by about 4 kg in 12 weeks, without limiting anything, only by increasing protein intake by 15% to 30%.
You can get protein from eggs as a breakfast menu. Eating eggs at breakfast is believed to help incorporate fewer calorie intake for lunch, even throughout the day and for the next 36 hours. Protein can also be found in chicken breast, fish, Greek yogurt, and almonds.
4. Don't put unhealthy food in a visible place
Putting unhealthy food or snacks in a visible place can make you tempted to eat it again and again. Impregnating unhealthy can also increase weight.
Oftentimes, we put food that is high in calories in the open, easily accessible, and has more space than where to put fruit. If you fall into this group, you should start changing the method now.
5. Expand foods that contain fiber
An effective way to lose weight is to eat more fiber. Foods that are rich in fiber help you to feel full for a long time. One type of fiber, thick fiber, can form a gel when it comes in contact with water. This gel will increase the time to absorb nutrients and slow down digestion so that the stomach does not empty quickly.
This thick fiber can be found in wheat cereals, vegetables, fruits, nuts, and flaxseeds. In addition, you can also get it on glucomannan supplements.
6. Drinking water more often
Another way to lose weight without exercise is to drink water before eating. This can make you eat fewer calories. Dehydration can also trigger hunger because when dehydrated, the brain confusion captures the body's signals, which translates as hunger.
Drinking about 0.5 liters of water half an hour before meals can reduce hunger. Participants from studies that did this way, weight lost about 44% in 12 weeks compared with those who did not do this method. Try to consume water, avoid sweet drinks.
7. Change the portion of food to be less
Initially, it will be difficult. But when you succeed, then you will get used to these small portions. If you are accustomed to large portions, you will be encouraged to eat larger portions when hungry. Large portions of food will also pose a risk of obesity.
8. Avoid eating while doing other things
As explained above, when eating you should not think about anything else or do other work. Avoid eating while watching television or working at the computer. People who are distracted when eating can eat about more than 25% of calories than those who are not distracted.
9. Maintain sleep patterns and avoid stress
When you lack sleep, the hormone leptin (a hormone that stimulates hunger) and the hormone ghrelin become disturbed. Meanwhile, stress can increase the production of the hormone cortisol, this hormone can interfere with the work of other hormones. If these hormones are disrupted, hunger, and food cravings also increase.
10. Active moving
Who says you burn calories only with exercise? How to lose weight without exercise does not mean you can not move at all. You can burn calories just by cleaning the house, taking your dog for a walk, even up the stairs. According to sports physiology and personal trainers in Northem, California, Prevention.com was quoted as saying, "Turn on the music, add a burning passion, and enjoy your movements."
You can also go to buy your own food or necessities, without asking anyone for help. Carrying your groceries can be a mild exercise that burns calories without you knowing. If you have to go to the toilet, choose the toilet that is a little far away, even by choosing parking and a place to eat.
Likewise when you have to go to the top floor closest to a building, maybe you can use the stairs as an alternative to the elevator.
Even though we feel the energy has been drained away, why do the scales never decrease? If there is a way to lose weight without exercise, you definitely want to try it, right? Exercise does take time, not to mention your daily activities make you tired. Commitment to regular exercise becomes vanished. Then, is there another solution to lose weight?
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How to lose weight without exercise?
Indeed, your weight will not necessarily decrease dramatically. However, for those of you who don't have time to exercise, the following ways can be done to lose weight:
1. Chew food slowly
The brain needs time to process what we will do. Likewise, when eating, the brain must process that we are full enough to stop eating. Chewing food slowly, feeling the taste of the food, then swallowing it can make us aware that we are eating. You may often feel totally unaware when you are eating because your brain is wandering about work, schoolwork, homework, and much more. So, the brain does not have time to process that we are full.
Chewing food slowly can increase satiety, besides that food can also be digested properly by enzymes in the mouth. Calories that enter become fewer. A review of 23 research observations cited by Authority Nutrition, found that fast eaters gain weight more easily, compared to casual eaters.
2. Use a small plate
Food plates or containers of various sizes. Provide small plates at home or anywhere. When you buy unhealthy foods, use these small plates. This can be a trick for your brain. Small plates can make food look bigger, the brain will catch it like that. If you use a small plate, the portion of unhealthy food becomes smaller. You can also do the opposite trick on healthy food, but the food on a larger plate.
3. Eat lots of protein
Protein has the function of increasing the feeling of fullness so that it can help you to eat fewer calories. The ghrelin hormone - a hormone that stimulates satiety - and GLP-1 can be stimulated by protein.
Based on research cited by Authority Nutrition, participants helped to eat 441 fewer calories per day and could lose weight by about 4 kg in 12 weeks, without limiting anything, only by increasing protein intake by 15% to 30%.
You can get protein from eggs as a breakfast menu. Eating eggs at breakfast is believed to help incorporate fewer calorie intake for lunch, even throughout the day and for the next 36 hours. Protein can also be found in chicken breast, fish, Greek yogurt, and almonds.
4. Don't put unhealthy food in a visible place
Putting unhealthy food or snacks in a visible place can make you tempted to eat it again and again. Impregnating unhealthy can also increase weight.
Oftentimes, we put food that is high in calories in the open, easily accessible, and has more space than where to put fruit. If you fall into this group, you should start changing the method now.
5. Expand foods that contain fiber
An effective way to lose weight is to eat more fiber. Foods that are rich in fiber help you to feel full for a long time. One type of fiber, thick fiber, can form a gel when it comes in contact with water. This gel will increase the time to absorb nutrients and slow down digestion so that the stomach does not empty quickly.
This thick fiber can be found in wheat cereals, vegetables, fruits, nuts, and flaxseeds. In addition, you can also get it on glucomannan supplements.
6. Drinking water more often
Another way to lose weight without exercise is to drink water before eating. This can make you eat fewer calories. Dehydration can also trigger hunger because when dehydrated, the brain confusion captures the body's signals, which translates as hunger.
Drinking about 0.5 liters of water half an hour before meals can reduce hunger. Participants from studies that did this way, weight lost about 44% in 12 weeks compared with those who did not do this method. Try to consume water, avoid sweet drinks.
7. Change the portion of food to be less
Initially, it will be difficult. But when you succeed, then you will get used to these small portions. If you are accustomed to large portions, you will be encouraged to eat larger portions when hungry. Large portions of food will also pose a risk of obesity.
8. Avoid eating while doing other things
As explained above, when eating you should not think about anything else or do other work. Avoid eating while watching television or working at the computer. People who are distracted when eating can eat about more than 25% of calories than those who are not distracted.
9. Maintain sleep patterns and avoid stress
When you lack sleep, the hormone leptin (a hormone that stimulates hunger) and the hormone ghrelin become disturbed. Meanwhile, stress can increase the production of the hormone cortisol, this hormone can interfere with the work of other hormones. If these hormones are disrupted, hunger, and food cravings also increase.
10. Active moving
Who says you burn calories only with exercise? How to lose weight without exercise does not mean you can not move at all. You can burn calories just by cleaning the house, taking your dog for a walk, even up the stairs. According to sports physiology and personal trainers in Northem, California, Prevention.com was quoted as saying, "Turn on the music, add a burning passion, and enjoy your movements."
You can also go to buy your own food or necessities, without asking anyone for help. Carrying your groceries can be a mild exercise that burns calories without you knowing. If you have to go to the toilet, choose the toilet that is a little far away, even by choosing parking and a place to eat.
Likewise when you have to go to the top floor closest to a building, maybe you can use the stairs as an alternative to the elevator.
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