Weight Loss Without Exercise : Healthy eating will help you lose weight. Just by making a few tiny changes to your lifestyle and eating habits, you will be able to lose weight without it becoming an unhealthy obsession!
To lose weight, you have to be in a calorie deficit, so you may have heard that 80 percent of weight loss comes from diet and 20 percent from exercise.
Here are 10 easy, low-maintenance and effective ways to lose weight without exercise.
Table of Contents
1. Go to bed earlier
In studies, it’s been proven that when you are sleepy, your appetite increases. Even when you’re not tired, you release more ghrelin, a hormone that stimulates your appetite.
Dim the lights or avoid looking at your phone toward the sun’s setting. The blue light will keep you up later while melatonin, the sleepy hormone, will be produced earlier for you. This should help you fall asleep easier.
2.Avoid sugar in your tea or coffee, and drink it black.
In a manner similar to tea and coffee, people frequently add calorific additives such as sugar, cream, and sweeteners. Perhaps using non-dairy milk and cutting out the sugar will suffice.
As 60 per cent of your caloric intake comes from sugar, avoiding sugar in your coffee reduces calories by nearly 500. Leaving out the sugar is an easy way to control your daily calorie intake.
3. Drink lots of water
Your tummy can grumble when it’s not hungry, but thirsty. These signals can get mixed up since the brain controls hunger and thirst through the same part.
By keeping a water bottle near you during the day, you will feel less hungry and less inclined to snack.
4. Buy only healthy snacks to keep at home and on the go.
Don’t wait until your next meal when you are hungry to eat a healthy snack. This will help you eat smaller portions at dinner or lunchtime. Studies suggest that individuals that go long periods without eating will consume more calories during the next meal.
This happens because your body switches into starving mode when you’re hungry and stores the fat. As a result your hunger hormones will increase and you’ll be left starving for your next meal.
Low sugar granola bars, fruit and raw veggies are healthy snacks to keep the hunger at bay while you’re out and about. This will help you stay away from fast food if you’re hungry while on the go.
5. Keep chopped fresh fruit and veg in the fridge for easier snacking access
Eat your healthy snacks like vegetables, yogurt, pita, and hummus on the front and middle shelves of the fridge. If they are ready and on your eyeline, you will be more inclined to grab them!
6. Have at least one meatless meal a day
Those who consume vegetarian high protein foods such as chickpeas, lentils, beans, tofu, or tempeh consume 12 per cent more calories than those who consume meat. Researchers have found vegetarians will consume fewer calories than those who consume meat.
7. Mind your TV habits
The consumption of unhealthy foods while watching tv leads to an increased risk of overeating. Researchers have found that people who snack while watching 20-minutes of a show consume 156 calories.
People in the UK watch three hours, 12 minutes of TV each day. Take advantage of the breaks in commercials by getting up to move or snacking on vegetables, healthy cereals or frozen grapes for a snack while watching TV.
8. Reduce the size of your plate or bowl
The plate tends to fill up so don’t use a 12inch plate! Instead, try using smaller serving dishes about 9 or 10 inches. That way, it looks like you have a full dinner plate but you’re not! Cornell University researcher Brain Wansink,
The PhD researcher says you can reduce your portion size by 23 per cent. This is a simple and no-brainer way. ‘It’s a no-brainer’.
9. Eat more protein-rich foods
You can stay fuller longer if you eat protein-rich foods. A protein-packed breakfast can help you control your appetite throughout the day. Foods like eggs, chickpeas, or protein shakes will keep you full until lunchtime.
10. Cut out sugary foods
When you consume fizzy beverages and sugary foods, you feel hunger more intensely. By cutting out sugary beverages, processed baked goods and biscuits, you will be able to lower your calorie intake.
You can still get a sugar fix by eating high-quality cocoa or eating fruit. An excellent healthy sweet treat is banana ice-cream. Simply blend up some peeled bananas, an extra dash of milk and some chocolate powder and presto, an enjoyable, healthy treat.