Yes, you can lose weight. And yes, you can lose weight without exercise.
Exercise is essential for weight loss and your overall physical and mental health. But regarding weight loss, what you eat is far more critical than the number of reps you take of an exercise.
This blog will dive into ten ways to redirect your lifestyle, making your weight loss process a breeze. Read them, and start taking small actions on them daily. In 6 months, your body will thank you.
What is Weight Loss?
It is the process of losing excess body fat, and it can be done for several reasons. Common reasons include improving general health, physical appearance, or some debilitating medical issue. Do whatever you like, but you will only lose weight if your body is experiencing a daily calorie deficit. If not, you can kiss your weight loss goodbye.
A calorie deficit is a state experienced by your body when you reduce the number of calories your body intakes. Do this, and your body will automatically start consuming the excess food stored there after a while.
10 Tips to help you lose Weight without Exercise:
1. Mindful Eating
It’s simple. Just be present while you’re eating. Listen to your body’s hunger and fullness cues while eating. You will automatically start getting more motivation to eat slowly and consume less instead of mindlessly watching reel after reel and overeating beyond your requirements.
So, the next time you start your meal, remove any distractions, including televisions, laptops, and reading materials. Try to focus on the taste of food: is it tasty, or what could further improve this food? And be aware of the signs when your body is telling you it is complete.
2. Portion Control
Use a smaller plate. When you eat on bigger plates, the image that is developed in your brain shows, that you haven’t taken enough food. Once you complete the food on your plate, it cues you to get more. Even though you’ve already eaten your daily requirement. Having food in larger plates or bowls tells your brain that you haven’t taken enough food. This is an automatic response your brain is generating while you are looking at the food. When you take up a small plate, the image in front of your brain is that you’ve already taken enough, and there is no need for another round of food. So, portion control is also an effective way to lose weight without exercise.
3. Increase Protein Intake
The reason is, again, simple: protein provides your body with increased satiety. Since foods high in protein are more filling, even when eating less, you can have your required food requirement while being full. In other words, decreasing your calorie intake.
List of foods high in protein: Chicken, Turkey, Lean beef (such as sirloin or tenderloin), Fish (such as salmon, tuna, or tilapia), and Eggs, amongst others.
Vegetarian protein options include Lentils, Chickpeas (Garbanzo beans), Black beans, Kidney beans, Tofu, Tempeh, Edamame, Quinoa, and Chia seeds.
4. Choose High-Fiber Foods
Because of its slow digestion, foods that are high in fiber will also help you lose weight. Well, that’s an option if you are full for a longer period of time, this will automatically decrease your calorie intake and, thus weight loss.
List of foods high in fiber: Apples, Oranges, Bananas, Carrots, Sweet Potatoes, black beans, lima beans, pumpkin seeds, and sunflower seeds.
5. Reduce Refined Carbs and Sugars
So, by now, you know what foods to take. But that’s not enough. You must also which foods you must avoid. And remember these two words: Carbs and sugar. Eliminate them from your diet, and your body will thank you. Carbs and sugar are good for nothing and the only thing they do is spike your blood sugar levels, leading to your increased hunger and overeating.
So, next time you’re hungry, avoid these foods:
- Refined grains: White bread, White rice, White pasta, Pastries made with white flour, Sugary breakfast cereals,
- Sugary snacks and desserts: Candy bars, Cookies, Cakes and cupcakes, Donuts, Ice cream
- Sweetened beverages: Soda, Fruit juice (with added sugars), Sweetened tea and coffee drinks, Energy drinks, Flavored water with added sugars
- Processed foods: chips, crackers, pizza, frozen dinners, burgers, fries, pudding cups, snack cakes, instant noodles, microwave popcorn
- Sugary condiments and sauces: Ketchup, Barbecue sauce, Sweet chili sauce, Teriyaki sauce, Sweetened salad dressings
6. Stay Hydrated
Drink lots and lots of water. Drink water before meals to reduce hunger. In fact studies have shown that sometimes our brain mistakes thirst with hunger. So, guess what next time you’re hungry, drink two glasses of water.
7. Plan Your Meals
Yes, you read that right, plan your meals. And if you can’t do that, then at least try to have family meals. Studies have shown that sitting down and eating a healthful meal with family can also play a role in weight management.
8. Get Enough Sleep
Good sleep is essential in weight loss; while you’re at it, at least 6 hours of quality sleep must be your target. Aim for at least 7 to 9 hours of quality sleep to enhance your weight loss process.
Moreover, in case your current sleep routine is anything less than 6 hours, you are very well on your route to becoming overweight or obese if you’re not one right now.
9. Manage Stress
Increased stress levels are a very good of increasing your weight. And when you want to lose weight, this is also an area where you must work.
Too much stress in your life will disrupt your hormonal balance. With this, your body will start producing hormones called glucocorticoids. And with too many glucocorticoids in your body, it will increase your appetite and increase your weight.
Stress can lead to emotional eating and cravings for high-calorie foods. Find stress-reduction techniques that work for you, such as meditation, reading, or taking a relaxing bath.
10. Replace Unhealthy Snacks with Healthier Alternatives
Next time you’re hungry try eating vegetables, and for taste, you can mix with hummus. Avoid eating those candies and chips, all they do is increase your calorie intake spike up your blood sugar, and increase your appetite. But don’t do everything on day one. Rather take it slowly.
Summing Up:
Remember, you should incorporate exercises in your daily lifestyle, like avoiding taking the lifts, instead of taking stairs. However, with daily commitment and action based on the guidelines mentioned above, you can lose substantial weight in the next 6 months.
Its all about taking action, consistently.
