A healthy lifestyle and the recipe for weight-loss is always a well-balanced diet and exercise.
Eating healthier is easy to accomplish if you have the right mindset and you are determined to stick to a healthy diet.
The same can’t always be said about exercise. A huge portion of the population have a dedicated exercise regime and make time to exercise a few times during the week.
But for some individuals it’s a bit trickier.
There are several reasons why people might not be able to exercise, due to exercise, a hectic work schedule or they just don’t enjoy doing exercise.
Whatever the reason might be, there are a few ways that you can lose weight without doing exercise.
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11 No Exercise Weight loss tips:
- Chewing slowly
Studies have shown that the quicker you finish your meals, the more likely it would affect your weight. Fast eaters are more likely to be obese. Your brain needs time to process that you’ve eaten enough.
Decreased food intake, smaller portion sizes and increased fullness are all factors associated with chewing your food thoroughly and eating slower.
You will feel fuller with fewer calories and it’s an easy way to lose weight and prevent weight gain.
- Using smaller plates
By using a smaller plate, it may assist you with eating less and making portions look larger. The same goes for using a bigger plate. It can make a serving look smaller, causing you to load your plate with more food.
A good habit to adapt is to use a bigger plate when eating healthy food and a smaller plate for less healthy food. By using smaller plates, it’s all about tricking the brain into thinking that you’re eating more than you are, resulting in you eating less.
- Eating protein
Protein affects several hormones that play a role in feelings of fullness, helping you eat fewer calories as well as reducing hunger.
It is especially good to eat a protein-rich breakfast such as eggs. One study found that obese women who ate grains for breakfast ate more calories during lunch as opposed to women who had eggs for breakfast.
Other good examples of proteins are chicken breasts, fish, lentils, quinoa, almonds and yogurt.
You can lose weight without exercise or conscious calorie restriction by adding protein to your daily diet. Eating protein boosts your metabolism and will make you feel fuller for longer periods of time.
- Drink plenty of water
Drink enough water during the day and before meals. Studies showed that drinking water before a meal can help you consume fewer calories.
You can also replace sugary drinks such as fizzy drinks or fruit juice with water.
- Eating smaller portions
Dishing up smaller portions might help you to eat fewer calories and you probably won’t even notice the difference. Large food portions have been linked to encouraging children and adults to eat more, causing obesity.
- Eating without distractions
If you regularly consume meals while watching TV, reading or using electronic devices, then you could be eating more inadvertently. These extra calories have a huge impact on your weight in the long term.
Absent-mindedness while eating causes people to be distracted and more likely to overeat. Paying attention might help you lose weight by eating less.
- Getting enough sleep and avoid stress
A lack of sleep has an affect on the appetite-regulating hormones ghrelin and leptin. Your cortisol hormone will also become more elevated when you’re stressed.
Fluctuating hormones can increase hunger cravings for unhealthy or sugary foods, leading to a higher calorie intake.
People often neglect sleep, especially when they are stressed. Both sleep deprivation and stress affect your weight and appetite.
Chronic sleep deprivation can increase your risk of more serious diseases such as type 2 diabetes and obesity.
- Weighing yourself
A lot of people are in denial about being overweight and will rather buy stretchy clothing, avoid getting on the scale and do things that are stopping them from owning up to their weight.
Weighing yourself every day and keeping track of your progress, especially if you’ve lost some weight will motivate you to keep going and the more centimetres and kilo’s you lose, the more focused you’ll become.
- Adding healthy oils to your diet
Instead of cooking with sunflower oil, rather make use of coconut oil, Avocado oil or olive oil. But be mindful when using coconut oil. If you add too much to your daily intake, then you’ll end up increasing your calorie intake.
- Eating more fibre
By adding more fibre to your diet, you can slow down digestion, increase fullness, prevent constipation and increase nutrient absorption.
- You can increase your fibre intake by:
- Eating whole grains like oats and brown rice.
- Eating fruit and vegetables
- Taking Probiotics
Probiotics, also known as beneficial bacteria are essential when it comes to digestion. Recent studies have suggested that probiotics can influence fat mass, mood and weight.
Benefits of taking probiotics include:
- Providing energy for liver cells as well as the gut wall
- They can assist with preventing or managing obesity
- They contain fatty acids with anti-cancer properties
If you’re not considering taking probiotics, you can consume a variety of foods that contain natural probiotics such as:
There are many ways to lose weight by simply adjusting your lifestyle habits. Drinking water, eating smaller portions and avoid eating dinner in front of the TV or while distracted is not difficult to achieve. It’s just a case of getting into the habit of doing it.
Experiment by doing one technique at first until you see positive results then start implementing more of the steps to assist you on your weight-loss and healthy living journey.
We often convince ourselves that it is too difficult to lose weight and we make up excuses. But it doesn’t have to be expensive or hard to achieve those weight goals. It’s just a question of mind over matter. Anything can be achieved if you have the right mindset and are determined to make it work.