One would agree that losing weight is not as easy as gaining weight. With a lot of weight loss strategies in existence, you may not be guaranteed that all will work for you. Exercise for sure helps you to keep fit and burn more calories, but may not be necessary in all cases. Experts have also recommended other ways that may help you lose weight fast without having to do exercise.
1. Control your food portions
When you’re at home, eat some of your meals (especially carbs) from smaller plates; with this, you will likely eat less food, hence fewer calories. When eating out, it may not be easy to practice portion control; however, you can help yourself buy ordering less food that you would normally order for. Have a plan and intention ahead of time and you’re more likely to stick to it.
2. Eat food rich in fiber
Fiber as a natural appetite suppressant can help you with lose weight in so many ways. Studies have also shown that viscous fiber is particularly helpful for weight loss, as it increases fullness and reduces food intake. To improve your fiber intake, aim for at least 25 grams of fiber a day from a variety of foods like whole grains, beans, fruits, and vegetables.
3. Eat more of protein
Just like fiber, foods rich in protein naturally help you feel full by influencing the production of satiety hormones. Since protein takes time to digest, you are restricted from taking in more food. Also, since protein also takes more energy to digest than carbs or fat, you don’t store as many of its calories.
Protein requires 25 percent more energy to digest than carbs, so it’s possible to cut your calorie intake without eating less food. To improve your protein intake, aim for about 20 grams per meal from lean proteins such as fish, chicken, turkey, eggs, and low fat dairy.
4. Get enough sleep.
It’s well-established that sleep deprivation can lead to weight gain, because it affects your appetite hormones directly or indirectly. People who don’t get enough sleep tend to produce more ghrelin (an appetite-stimulating hormone) and they produce less leptin (the hormone that tells you when you’ve had enough food). There’s also evidence that when you’re exhausted, it’s harder to control your impulses and tend to take in high calorie food because they are easily within your reach.
5. Know your weight.
If possible, measure your weight regularly to allow you keep check and know how you are doing well with your weight loss plan. Experts advise that regular weighing yourself can motivate you and help to improve self control.
6. Take in more of water
Sometimes when you think you’re hungry, you’re actually thirsty, maybe even slightly dehydrated. Ensure that you take in water in between meals, especially before eating. Studies have shown that drinking substantial amount of water about 30 minutes before meals can reduce hunger and lessen calorie intake. Replacing a sugary drink with water is also very helpful.
7. Cut down on your sugar intake
Keeping track of how much sugar you’re consuming is an important part of a healthy lifestyle, especially if you’ve been diagnosed with diabetes or prediabetes. The empty calories from added sugars in desserts, some drinks and candy can lead to weight gain and spikes in blood glucose levels.
Avoiding sugary processed foods and drinks will drastically reduce your sugar intake and could help you lose weight.
8. Don’t drink your calories
This is a very easy way to take in less calories generally. Since drinking calories, rather than eating them, is less satisfying and doesn’t lead to the same feeling of fullness, you tend to take in more and subsequently may put on more weight.
9. Eat more mindfully
Please eat your foods slowly; since your brain needs to catch up with your mouth and send the signal that you’re full, it makes it more difficult when you rush your food. Also, studies have shown that when you’re distracted, you tend to eat more. Therefore, avoid any form of electronic distraction whenever you eat.
10. Cut out diet sodas
Diet soda is essentially a mixture of carbonated water, artificial or natural sweetener, colors, flavors, and other food additives. It usually has very few to no calories and no significant nutrition. Recent studies have shown that young people who drink diet beverages eat more calories during the day. Since drinking the diet soda has fooled your body into expecting sugar, it’s changed the way you metabolize those other calories; thus they are mostly stored as fat in your body while only a few is used as energy. This could leave you hungry and wanting even more food.
11 Avoid stress
Excess stress may cause several important appetite-regulating hormones to become imbalanced, causing you to eat more. Stress causes these hormones to fluctuate; therefore increasing your hunger and cravings for unhealthy food, leading to higher calorie intake. You need enough rest, and if you don’t get it, you can find yourself consuming extra food.
12. Keep a food diary
A food diary is a daily log of what you eat and drink every day. This diary helps you and your doctor understand your eating habits and can help you realize what you consume. Once you know this, you can make changes to your diet to improve your weight. Writing down what you eat every day keeps you honest and really makes you aware of how much you’re eating.
13. Avoid eating dinner late
At all costs, please avoid late night eating, as it increases your chances of adding weight. Consuming unhealthy foods (with high calorie content) before bed can make you add weight, as unused calories are subsequently stored as fat.
14. Final Thoughts
Exercise is good for the body and helps in burning calories. A lot of people have however been made to believe that it is never possible to lose weight without exercise. This is not true; because simple and healthy lifestyle modifications as outlined above can help you maintain a healthy weight. You can then choose to exercise to keep fit or benefit from its other advantages.
If one adopts the above lifestyle changes for even one month you can see a considerable amount of weight loss. Even 30 days can make a difference. We are here to help you start your weight loss journey.
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