I know you think it’s not possible to lose weight without doing exercise. But, let me tell you that it is 100% sure that you can lose weight without doing any exercise.
There are several things you need to know and do which will help you lose weight easily. And, what do you think are these easy ways that will help you lose weight?
Worry, no more because this informative article is for you and it will help you to know the essential ways to lose weight without doing any exercise.
Essential Ways to Lose Weight
1. Eat a lot of Protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories. This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs. In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast.
What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.
2. Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal. One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake.
Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not. If you replace calorie-loaded drinks such as soda or juice with water, you may experience an even greater effect.
Do you know that drinking water before meals may help you eat fewer calories? Replacing a sugary drink with water is particularly beneficial. So, always do the necessary thing before taking a meal.
3. Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.
Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach.
Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds. A weight loss supplement called glucomannan is also very high in viscous fiber.
Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.
4. Eliminate Sugary Drinks
Added sugar may very well be the single worst ingredient in the diet today. Sugary beverages like soda have been associated with an increased risk of many diseases.
It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does. Staying away from these beverages entirely can provide enormous long-term health benefits.
However, note that you should not replace soda with fruit juice, as it can be just as high in sugar. Healthy beverages to drink instead include water, coffee, and green tea.
5. Eat Without Electronic Distractions
Paying attention to what you eat may help you consume fewer calories. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting. Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day.
People who were distracted at a meal ate 25% more calories at later meals than those who were present.
If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.
Do you know that people who eat while distracted are more likely to overeat? Paying attention to your meals may help you eat less and lose weight.