Ways to Lose Weight Without Exercise
Having said that, the key to weight loss lies in diet; research also shows that there are many weight loss strategies that are not related to exercise.
1. Control your diet
When at home, use smaller bowls and plates to eat. This has the opportunity to reduce your calorie intake, and it can also make your brain mistakenly think that you are eating more than you actually do (if you are eating healthy foods, such as salads or roasted vegetables, you can consider using larger dishes).
Another important point is to eat directly without opening the package, even packaged foods that are “healthier” than snacks such as potato chips. After pouring a certain amount onto the plate, put away the rest of the food.
2. Eat more fiber
Fiber helps to lose weight in many ways. First, fiber expands in the stomach like sponge and is a natural appetite suppressant. Moreover, the latest research has found that it is beneficial to the beneficial bacteria in the intestines and helps in production. A hormone that sends satiety signals to the brain. Aim to consume at least 25 grams a day and consume it from a variety of sources, such as whole grains, beans, fruits, and vegetables.
3. Increase protein intake
Just like fiber, protein can affect the production of satiety hormones and help increase satiety. Protein takes a long time to digest. Therefore, if a meal is rich in protein, you will not want to eat snacks. Protein is also There is a very good feature: the energy required to digest protein is higher than fat or carbohydrates, and the stored calories will be less. To achieve the maximum benefit, take 20 grams of lean protein per meal as the goal, such as fish, Chicken, turkey, eggs, low-fat dairy products, etc.
4. Get enough sleep
Insufficient sleep may lead to weight gain. The cause is hormones: people who don’t get enough sleep will produce more ghrelin (a hormone that helps stimulate appetite) and less leptin (a hormone that helps suppress appetite) .
There is also evidence that people who want to sleep too much consume more calories and more carbohydrates from comfort foods. It’s harder to suppress impulse when you are extremely tired (for example, eating snacks one bite after another), which is not surprising.
5. Take weight
For many people, weighing can be stressful, but doing so can provide some very important feedback before the situation accelerates. It is not necessary to weigh daily, but every Standing on the scale two or three times a week can detect weight gain early and help avoid drastic changes in diet afterwards.
6. Drink plenty of water
Sometimes, you feel hungry, but you are actually thirsty—even a little dehydrated.
Therefore, if you want to eat snacks between meals, you can drink a large glass of water first. Drinking a large glass of water before dinner is also very good. A study has shown that it helps increase weight loss. Remember to take a bottle of water with you and add water from time to time.
7. Eat less sugar
Whether sugar alone will cause weight gain is unclear. But one thing is certain-sugar often appears with foods that are too high in calories. Whether it is soda, sugary latte or dessert, it is always a try. The things that should be eliminated first when losing weight. Remember, many foods contain sugar, such as ketchup, bread, salad dressing, etc.
8. Don’t drink calories
This is a simple way to reduce overall calorie intake, but there is another reason: Studies have shown that drinking without eating calories brings less satisfaction and does not bring the same feeling of fullness. This is another reason why drinking calories (especially sugar-sweetened beverages) may cause weight gain.
9. Eat with heart
In other words, eat slowly. You have to let your brain follow the footsteps of your mouth and send out a signal of fullness. If you eat too fast, it will be more difficult to do this. Studies have also shown that you will eat more when you are distracted; therefore, put away your phone, turn off the TV, and focus on what you are eating.
10. Chew slowly
A small study showed that “chewing for a long time” at lunch can make people eat less snacks later in the day. But it is worth mentioning that many study participants said that chewing for a long time makes it impossible to enjoy lunch. Therefore, it is worth a try, but not necessarily for you.
11. Put away the food
A study found that obese people are more likely to put food in “very easy-to-see places.” Therefore, you should do the opposite, especially for things you don’t want to eat all the time. That bowl of chopped apples? You can consider keeping it out of sight. That bag of potato chips? Of course not.
12. Don’t drink zero-calorie soda
Recent studies have found that children and adolescents who drink zero-calorie beverages consume more calories a day. Several other studies have also linked zero-calorie beverages with weight gain. Again, water is the best choice! Feel boring to drink wate. Buy a water bottle filter cup, this is a good way to add fruit to the water.
13. Take a deep breath
When stress is high, the level of cortisol will rise (that is, the fight or flight response). Some old studies have shown that “high cortisol responders” (people who are particularly prone to lose calm under pressure) usually eat more.
To avoid this reaction and protect your health, you can do some stress-reducing activities every day, such as meditation, exercise, and quietly reading a good book.
14. Write down what you eat
It may not be that attractive, but research has repeatedly shown that writing down what you eat is one of the most effective weight loss tools. Whether it’s writing into a diary, a note-taking app on your phone, or your favorite The weight loss app is the best way to find out those who have unknowingly ingested too much food and record what you eat.