First and foremost, we do not deny that moderate-intensity exercise is beneficial to maintaining and improving your health; however, dozens of studies have revealed evidence that exercise alone may not be the most effective way to lose weight.
Many weight-loss strategies claim that the more you exercise, the more calories you'll burn and the more weight you'll lose.
There is tons of evidence that exercise is important for keeping our bodies and minds healthy. Research has shown that we also need to focus on diet, especially when it comes to weight management and preventing or reversing unhealthy weight gain.
More research shows that exercise can sabotage weight loss by making you hungrier, and it can mislead you into thinking it's okay to eat junk food as a reward for exercising or because you've created a calorie deficit.
According to one Obesity Reviews study, people tend to overestimate how many calories they burn when they exercise. As a result, most participants overcompensated for their workouts by consuming more calories than they burned.
Although exercise can help build fat-burning muscle, it may not reduce your waistline as much as a change in diet.
So, now that we've established that "eating less" should be a top priority in your weight-loss journey, where should you begin?
It's usually easier said than done.
We've unearthed some slimming secrets that can help you lose weight through diet changes as well as lifestyle and eating habit changes.
Continue reading to learn how to lose weight quickly without exercise, and for more information on how to eat healthy, discover exactly what these 7 women ate to lose 27+ Kilos.
It's an age-old question: Can you lose weight if you don't exercise? Let's begin with this: Exercise is beneficial to both your body and mind in a variety of ways. It lowers your risk of a variety of diseases and can reduce your risk of depression, anxiety, and other mental health issues, as well as boost your energy, help you sleep, and more. It can also help you achieve and maintain a fitter, slimmer body.
So exercise = health, and we should all move our bodies on a daily basis.
However, when it comes to losing weight, what you eat is crucial—and studies show that there are plenty of weight loss strategies that do not involve exercise.
Check out these 35 slimming-down tips backed by science.
1. Breakfast should not be skipped
Though you may believe that skipping a meal, such as breakfast, will help you lose weight because you will consume fewer calories, numerous studies have shown that skipping breakfast is detrimental to your waistline. "Why," you might ask. It turns out that not only will skipping breakfast cause you to consume more calories later in the day, but eating more calories later in the day is a nightmare for metabolic circadian rhythms, which help keep your weight in check.
2. Consume more fiber
Fiber aids weight loss in a variety of ways. For starters, it expands like a sponge in your gut, making it a natural appetite suppressant. Furthermore, new research indicates that it has beneficial effects on good gut bacteria, which help produce hormones in the gut that tell your brain when you've had enough to eat. Aim for at least 25 grams per day from foods such as whole grains, beans, fruits, and vegetables."
3. Load up on protein as well
Like fiber, protein helps you feel full naturally by influencing the production of satiety hormones. Because it takes a long time to digest, you're unlikely to reach for a snack after a protein-rich meal. And here's an interesting trick: Protein also requires more energy to digest than, say, fat or carbohydrates, so you don't store as many calories from it. Aim for 20 grams of lean protein per meal from sources such as fish, chicken, turkey, eggs, and low-fat dairy.
4. Get plenty of rest
It is well known that sleep deprivation can lead to weight gain. Do you want to eat less? Getting a good night's sleep is your first line of defense. When you don't get enough quality sleep, your body produces more ghrelin, the hunger hormone, and less leptin, the satiety hormone, resulting in uncontrollable hunger pangs. Furthermore, studies show that your sleep-deprived self craves more unhealthy, high-calorie, and high-fat foods, implying that you will not only eat more food, but more junk.
5. Check your weight
Weighing yourself can be stressful for a lot of people, but it can provide some really important feedback before things start to snowball. You don't have to weigh yourself every day, but stepping on the scale two to three times a week can help you prevent weight gain and avoid having to make drastic dietary changes later.
6. Hydrate some more
When you think you're hungry, you're actually thirsty—and possibly dehydrated. So, instead of snacking in between meals, try drinking a large glass of water. It's also a good idea to do this before a meal: one study found that it leads to greater weight loss. Also, keep a bottle with you throughout the day to sip on the go.
7. Reduce your sugar intake
Though it's unclear whether sugar in and of itself causes weight gain, but one thing is certain: it tends to travel in foods with far too many calories. Soda, sweetened lattes, and dessert should be the first foods to go if you're trying to lose weight. And keep in mind that the sweet stuff can be found in a variety of foods, including ketchup, bread, salad dressing, and so on.
8. Do not consume your calories
It's a simple way to consume fewer calories overall. However, there is another compelling reason to adhere to this rule: According to research, drinking calories rather than eating them is less satisfying and does not result in the same feeling of fullness. As a result, drinking your calories—especially sugary beverages—can lead to weight gain.
9. Eat with more awareness
To put it another way, slow down. When you're rushing through your meal, your brain needs to catch up with your mouth and send the signal that you're full. Furthermore, studies have shown that when you are distracted, you eat more. So put your phone away, turn off the TV, and focus on what you're eating.
10. Chew some more
According to a small study, "prolonged chewing" at lunch leads to eating fewer snacks later in the day. It's worth noting, however, that many of the study participants reported that they didn't enjoy their lunch because of all the chomping. It's definitely worth a shot, but it may or may not work for you.
11. Store food in an out-of-the-way location
According to one study, obese people are more likely to keep food in "highly visible locations." So do the opposite, especially with things you don't want to eat all the time. That bowl of apples, you mean? It's fine to keep it in your line of sight. What about the chip bags? No way.
12. Avoid diet sodas
According to a recent study, children and adolescents who consume diet beverages consume more calories during the day. This is just one of many studies that link diet drinks to weight gain. So, once again, water is a great bet! Do you want to spice it up? Invest in a water bottle infuser for an easy way to incorporate fruit.
13. Breathe in and out
When you are stressed, your cortisol levels rise. In addition, some older studies have found that people who are "high cortisol reactors" tend to eat more. So, to avoid that nom-nom-nom reaction (and to protect your health in a variety of other ways), set aside time each day to do something to lower the stress temperature, such as meditation, exercise, or sitting quietly with a good book.
14 Make a list of everything
It may not be sexy, but research after research has shown that writing down what you eat is one of the most effective weight loss tools available. Whether in a journal, on your phone's notes app, or in your favorite weight loss app, recording what you eat is the single best way to identify those sneaky little ways you might be overdoing it.
15. Drink your coffee black
Over half of all Americans drink coffee on a regular basis, and many of them add calorie-laden additives such as sugar, flavored syrups, or cream to their beverage. As a result, rather than being a zero or five calorie drink, the average calorie count of a cup of coffee jumps 1,280 percent to 69 calories, according to a recent study published in the journal Public Health. Not only will drinking your coffee black save you nearly 500 calories per week, but because more than 60% of those calories are sugar, you'll also reduce your risk of insulin resistance, diabetes, and other metabolic disorders. One of our simple ways to cut calories is to leave the sugar packets on the shelf.
Also Read: 15 Clean Eating Tips To Help You Lose Weight
16. Replace Canola Oil with Extra-Virgin Olive Oil
Vegetable oils high in inflammatory omega-6 fatty acids, such as canola and soybean oil, can put your body in a state of chronic inflammation, causing weight gain and skin problems. Instead, reach for a bottle of extra virgin olive oil, which contains polyphenols that have been shown to help lower blood pressure and oleic acid, which has been shown to help reduce appetite and promote weight loss.
17. Choose 2% as your percentage
That is, dairy fat. You may be surprised to learn that fat-free food does not always equate to a fat-free body; in an European Journal of Nutrition study, participants who ate full-fat dairy tended to weigh less and gain less weight over time than those who ate non-fat products. Nonfat foods, according to experts, can be less satisfying overall due to their low fat content (because fats digest slowly and can keep you fuller for longer) and because many fat-free food items are made with waist-widening artificial ingredients.
18. Toss the Can
Limiting products with added sugar is one of the simplest ways to cut calories. These simple carbs are devoid of nutrients and can leave you feeling constantly hungry (which means you're more likely to overeat). The most effective strategy is to target beverages such as sugary coffees, iced teas, and soda. These liquid calories are in a different league: According to the American Journal of Clinical Nutrition, energy obtained from drinking fluids is less satisfying than calories obtained from solid foods, causing us to drink more (and consume more calories) before we feel satisfied.
19. Remove Food from Your Workspace
Have you ever heard of the seafood diet? You see food and eat it right away! To begin reducing your junk food consumption, purge your workspace and kitchen counters of your dietary kryptonite. Keeping these vices visible will set you up for failure by inducing a trait dubbed "visual hunger" by Oxford researchers: an evolutionary trait that increases levels of hunger hormones when we see food. Instead, keep your stash hidden in opaque containers or at the back of your cabinet.
20. Substitute fries for a side salad
"Bye, bye, miss American fries!" we sing. You can even maintain your weekly burger order from your favorite pub by substituting a salad for the spuds. This can save you over 150 calories while also filling you up on fiber-rich vegetables that are great for improving digestive health.
21. Attempt a New Recipe
Comfort foods hold a special place in our hearts because they taste good and evoke strong, pleasant memories of our childhood. Although it's fine to indulge in one of these classics every now and then, you might want to limit the number of mom's recipes in your weekly roundup.
The traditional meals your parents and grandparents used to make are simply too caloric for our less-active generation, according to a London School of Economics analysis of 30 years of data. Instead, don't be afraid to branch out and try new, healthier recipes.
22. Avoid "Diet" Foods
When you're starting a diet, it may appear to be a simple fix, but don't fall for these marketing ploys. "Diet" foods are typically high in artificial sugars such as sucralose and aspartame. Despite the fact that artificially sweetened beverages have fewer calories than sugary counterparts, a review of more than 30 years of research found no solid evidence that sugar-free alternatives prevent weight gain.
Although artificially sweetened beverages have fewer calories than sugary counterparts, researchers believe they still stimulate sweet receptors in the brain, which may cause people to crave food.
When combined with the fact that most people perceive diet drinks to be healthier, the researchers believe it could lead to overconsumption.
23. Make Your Own Food
You're probably aware that restaurant meals are high in calories, but we're not talking about takeout. According to a study published in the journal BMJ Open, the majority of food Americans consume is "ultra-processed," which means it is made of several processed ingredients such as flavors, colors, sweeteners, emulsifiers, and other additives to mask its undesirable qualities.
Store-bought items such as bread, frozen meals, soda, pizza, and breakfast cereals are examples. Not only do ultra-processed foods lack nutrients that protect against health problems, but they also account for 90% of our added-sugar intake, which contributes to a variety of health problems ranging from obesity to type II diabetes.
To save your stomach the trouble, substitute a Lean Cuisine for a home-cooked dinner, a bowl of cereal, or a couple of eggs.
24. Take a Walk
Another reason to avoid the gym: not only do studies show that exercising outside burns more calories than exercising indoors, but an Environmental Science & Technology study recently discovered that walking in nature is associated with a greater sense of pleasure, enthusiasm, and self-esteem, as well as a lower sense of depression, tension, and fatigue.
Of course, burning more calories is a plus, but Cornell researchers have discovered that improving your mental health and mood can lead to healthier food choices.
25. Consume Eggs in the Morning
According to research, eating eggs for breakfast can help you feel fuller and eat fewer calories throughout the day, making them a great weight-loss secret weapon. One large hard-boiled egg (about 50 grams) contains less than one gram of carbs and is still an excellent source of protein. Eggs are also high in amino acids, antioxidants, and omega-3 fatty acids.
26. Leave Out the Bread Basket
There's no denying that dinner rolls are delicious, but instead of carb-loading so early in the meal, skip the bread basket and order a leafy green salad instead. If the bread basket is still too tempting to resist, try munching on a high-fiber snack like a handful of nuts before leaving the house. The fiber in nuts will keep you satiated, so you won't be as tempted to reach for the bread and butter, and you'll be replacing unhealthy fats with healthy ones. It's a win-win situation!
27. If you're going to drink, stick to wine
It's important to keep your drink orders as simple as possible, similar to how you drink your coffee black. According to a 2012 CDC study, the average adult consumes about 100 calories worth of alcohol per day, but opting for a glass of wine instead of beer or sugary cocktails can drastically reduce that figure and slim your waistline.
Red wine, in particular, contains resveratrol, an antioxidant that is thought to have heart health benefits because it helps prevent blood vessel damage and lowers 'bad cholesterol.' Just remember to drink responsibly.
28. Monitor Your Screen Time
More than 25 years ago, research linked TV watching to obesity, and since then, additional research has been done to show how screen time in general (time spent in front of computers, iPads, etc.) can contribute to weight gain. Because watching TV or surfing the Internet during a meal can be distracting, a Harvard study discovered that it leads to people eating more and thus consuming more calories. Instead, experts recommend unplugging during mealtime so you can concentrate on what you're eating and know when you're full.
29. Consume a larger breakfast and a smaller dinner.
Common sense dictates that if you want to lose weight, you shouldn't eat a large meal right before bedtime, and new research backs up that theory.
For 12 weeks, two groups of overweight women with metabolic syndrome were placed on identical 1,400-calorie weight loss diets, according to a study published in The Obesity Society. While both groups ate 500 calories for lunch, one group ate 700 calories for breakfast and a 200-calorie dinner (the "big breakfast" group), while the other group ate 200 calories for breakfast and 700 calories for dinner (the "small breakfast" group) (the "big dinner" group).
Despite the fact that the nutrient content of the meals was the same for both groups, the big breakfast group lost about two and a half times more weight than the big dinner group after three months.
30. Keep your portions in check
When eating at home, use smaller plates and bowls. You'll likely consume fewer calories, and your brain will be tricked into believing you're eating more than you actually are. (When eating healthy foods like salads or roasted vegetables, on the other hand, it makes sense to go big!) Another important tip: Never eat anything from a package, even "healthier" chips or crackers. Put some in a dish and put the rest in the bag or box.
Portion control can be a more difficult challenge when eating out, due to the massive serving sizes in restaurants, so plan ahead of time how you'll handle it. You can order an appetizer and a small salad instead of an appetizer and a main course; you can share a dish with a friend; or you can request a to-go box right away and put half your meal in there before you dig in. If you make a plan and set your intentions ahead of time, you are more likely to stick to it.
Also Read: Eat Healthy, Not Less: A Review of 25 Weight Loss Diets
31. Change from white to sweet potatoes
Although white potatoes contain some potassium and fiber, sweet potatoes reign supreme in terms of nutrition, so choose sweet potatoes over white potatoes whenever possible. A large sweet potato contains approximately 4 grams of protein, 25% of the day's fiber, and 11 times the recommended daily intake of vitamin A. And there's more. It contains fewer than 200 calories. A white potato, on the other hand, contains up to 250 calories.
32. Properly Plate
It should come as no surprise that what you eat is important, especially if you're trying to lose weight. Two-thirds of your dinner plate, for example, should consist of lean meats and vegetables, such as salmon and broccoli or turkey and spinach, for a balanced and healthy diet. The remaining third can be starch, but choose healthier options like whole grains, lentils, or sweet potatoes.
33. Eat Beans
Beans can help you feel fuller longer and manage your blood sugar levels, making them an excellent weight loss ally. In fact, a recent study published in The American Journal of Clinical Nutrition discovered that eating one serving of beans, peas, chickpeas, or lentils per day could help with modest weight loss. Kidney beans, in particular, are high in fiber and low in carbs, making them an ideal pantry staple for those looking to lose a few pounds.
34. Consume Cinnamon or Mint Tea
Tea is not only a low-calorie alternative to coffee-based drinks that are typically high in milk and sugar, but certain varieties of the soothing beverage can also help with weight loss. We recommend drinking cinnamon tea because the warming beverage may help lower blood sugar due to cinnamon's effect on blood glucose.
Similarly, because mint is an appetite suppressant, it can aid in weight loss. According to an animal study published in the Journal of Digestive Diseases, peppermint oil can relax stomach muscles, increasing bile flow and improving fat digestion.
35. Consume Zucchini Noodles in Place of Pasta
Although zucchini noodles resemble spaghetti, the similarities end there. Eating zoodles instead of pasta not only cuts out empty carbs to help you lose weight without exercise, but it also adds vitamins and fiber.
Two cups of zucchini zoodles have 66 calories, 12 grams of carbs, and 4 grams of fiber, compared to 480 calories, 90 grams of carbs, and 2 grams of fiber in two cups of pasta.
Zoodles can be just as flavorful as a bowl of spaghetti if prepared properly, and they can easily help you achieve your weight loss goals. If you're looking for more ideas, check out these calorie-cutting food swaps!
Comments
Post a Comment