While most of the people dream of reducing their body mass, in reality, some of them are unable to cope up with their fitness regimen.
Admit it. Not everyone has the time nor the energy to hit the gym regularly, let alone to stick to their exercise plan and to monitor their diet progress.
And while exercising can indeed help you burn more calories, if you’re not into it, you may just end up wasting time without getting any results.
If you’re one of those people who just hate exercising, we’re here to provide you with some effective and healthy alternatives.
Our health and fitness experts have prepared a complete list of demonstrated ways and tricks for you to shed pounds without breaking a sweat.
Sounds exciting, huh? Let’s begin!
11 Demonstrated Ways to Lose Weight Fast Without Exercise
Drink a Lot of Water
By drinking a lot of water, not only are you keeping yourself hydrated but you are also reaping benefits for your overall health. Surprisingly, it also helps us eat less and lose weight.
Drinking water before a meal is an excellent trick to make you feel fuller, therefore reducing the amount of food you eat.
According to a study, drinking half a litre of water 30 minutes before a meal can reduce hunger and reduce calorie intake.
But there’s more! When it comes to boosting a person’s metabolism, water plays a significant role.
Never underestimate the power of drinking eight glasses of water a day!
Slow down and Thoroughly Chew Your Food
This might sound a bit silly, but chewing your food and savouring it slowly can indeed help you lose weight.
When consuming meals, our behaviour affects the amount of food we eat. It is because our brain doesn’t immediately process when our stomach is full.
Slowing down during a meal and chewing food properly gives your brain enough time to receive the signal that your stomach is full.
So if you’ve ever wondered why you never get that feeling of being full, it could be you’re eating and chewing your food way too fast.
Eat More Fibre-Rich Foods
Consuming more food that is rich in fibre has been proven to complement the process of losing weight. Not only that but eating fibre also helps you feel fuller for a longer period.
Viscous fibre, in particular, is helpful for weight loss as it reduces your food intake and replaces it by increasing your fullness level.
Viscous fibre is present in plants such as beans, oat cereals, asparagus, oranges, Brussels sprouts, and flax seeds.
Drink Less Sugary Beverages
Most of the beverages available in the market contain high levels of sugar, which are associated with high risks of obesity and cardiovascular problems.
Be mindful that sugar-sweetened drinks will not make you feel as much as solid food does. Fruit juice is one of the examples.
To avoid this practice, you can replace your cravings with water or other healthy sources of sugar, such as fruits like berries.
Berries have been proven to hinder weight gain and maintain healthy blood sugar levels.
Get Enough Sleep and Avoid Stress
Weight gain is profoundly associated with having high levels of stress and not getting enough sleep.
When you sleep, your body releases appetite-regulating hormones such as leptin and ghrelin. Hence, not getting 8 hours of sleep a day will lead to more food consumption, weight gain, and more stress!
While there will always be stressful days in your life, there’s one thing you can do to combat it: your bedtime.
Keep Junk Foods out of Sight
Getting rid of junk foods will probably one of the hardest things you would do, especially if you consider it as one of your comfort foods. But since you want to improve your health and lose weight at the same time, you need to put junk foods out of sight.
To do this, stop filling your fridge with unhealthy options. Instead, stock healthy choices in your kitchen like nuts, fruits, vegetables, yoghurt, etc.
This way, you can fulfil untimely hunger without compromising your health and your diet by taking in unwanted calories.
Reduce Your Portions
Most people oversee it, but we often eat more than our body needs to satisfy its hunger. This kind of eating behaviour can increase our serving sizes over time.
If you are unable to reduce your portions willingly, one great way is to serve food, especially the unhealthy dishes, on smaller plates. The serving will then look bigger, luring you into eating less.
Psychologically-speaking, putting food on red plates can also make your brain think that you should eat fewer portions.
Use Healthy Oils in Cooking
Using unhealthy oils in cooking is one of the possible reasons why we fail to lose weight.
Various types of healthy oils are available in the market, and they produce a significant effect on your weight loss.
Coconut oil is one of the best examples, as it offers numerous health benefits. Not only it can help in weight loss, but coconut oil also helps in lowering your cholesterol levels, boosts your metabolism, and much more.
Olive oil, meanwhile, is highly concentrated with monounsaturated fatty acids which help in reducing lipid levels, promoting HDL cholesterol, and lowering LDL cholesterol.
Eat More Protein-Rich Food
Protein is a popular macronutrient present in weight loss and bodybuilding supplements. It has been proven to integrate the process, too.
Study shows that using whey protein as an alternative to other calorie sources can help you lose up to 4 kilograms of weight. This can also increase your muscle mass, as well.
Moreover, if you consumed eggs for breakfast instead of gains, it can help in lowering your calorie intake for the next 36 hours.
The list of protein-rich food includes chicken breasts, fish, almonds and quinoa.
Focus on Your Meal
Watching TV, scrolling through your smartphones, and playing video games, this kind of distractions can often cause you less satisfied with your meals.
People who get distracted during their meals tend to eat only 10% more than those who don’t. Not only that but they also take in 25% more calories in a subsequent meal. This is according to a review of 24 studies.
In addition, increased levels of background noise reduce people’s ability to perceive sweetness and saltiness, making us want to snack later on.
Drink Coffee or Green Tea
Since one of the weight loss techniques mentioned above includes avoiding sweetened beverages, it follows that we should find healthier alternatives for your cravings.
Two “other-than-water” beverages can significantly improve your diet. Coffee or tea, particularly black coffee with no sugar and cream and green tea, are great metabolism boosters.
Did you know that the caffeine found in coffee and tea can improve your metabolism by 3 to 11%? Not only that, but it can help burn your fats by 10 to 29%.
Aside from caffeine, the antioxidants in green tea called catechins enhance the regulation of body weight and the burning of energy.