Every health and fitness expert states that the best way to lose weight is through a strict diet and vigorous exercise. While it may be the most effective way, it may only be practical for some. However, you can follow simple habits to lose weight without a strict diet or exercise.
Here are five effortless ways to lose weight without exercise, as proven by science.
1. Increase Protein In Your Diet
Foods rich in protein, such as eggs or beans, can help you lose weight faster. This is because studies show that proteins are lower in calories than carbs.
In addition, proteins affect the hormones that control appetite and can leave you feeling fuller for longer.
Switching from a carbs-based breakfast like cereal or bread to one with chicken salad can help you lose weight without exercise.
2. Drink More Water
Drinking water before a meal can lead to weight loss. Furthermore, studies found that adults who drink at least 500ml of water 30 minutes before a meal experience reduced hunger. As a result, this helps you consume fewer calories.
Switching fizzy drinks and sugary juices with water also contributes to weight loss.
3. Eat Smaller Portions
Rather than eating big servings during a meal, eat smaller portions during the day. Bigger portions also lead to eating more calories than you may need if you want to lose weight. Although, you can use smaller plates at home to help you get your portions in control.
Research suggests that larger plates make food look minimal and can easily lead to excessive serving.
4. Increase Fibre in Your Diet
Like protein, fibre-rich foods leave you feeling fuller for longer. This helps control appetite and increases the possibility of weight loss without exercise.
There are two main types of fibre:
- Soluble fibre: this is the fibre that dissolves in water in the stomach. It forms a gel-like substance. In addition, it keeps food in the gut longer and slows digestion. This enables your body to absorb as many nutrients as possible. It is found in oats, peas, beans, or apples.
- Insoluble fibre: this is the fibre that helps boost digestion and adds bulk to stool. It is found in wheat, bran, or soybeans.
5. Eat Slower
Eating smaller portions may help you lose weight, but eating your food too quickly may not suit your health goals. However, studies have found that chewing slowly and thoroughly helps you eat less and remain fuller for longer.
Furthermore, it’s possible to gain weight by chewing too fast.
Try not to eat while distracted. Enjoy your food and consume it mindfully. This helps you also reduce the chances of overeating.
Losing weight without exercise or diet may take much longer than a strict exercise routine. However, if you’re patient and more mindful of what you eat, you can see significant benefits to your weight. These habits are also easy to maintain. Furthermore, they hold a minimal risk of disordered eating, which can be triggered by stricter weight loss methods such as calorie counting or intermittent fasting. You also don’t need to do them all at once. Start slow, then see which habit works best until you’re satisfied with your new lifestyle.
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