Losing weight almost always requires diet and exercise to go together, but there are ways to forego the latter and still attain your goal.
There could be various reasons one can’t work out, such as injury, a pre-existing condition, preparing for surgery, or you can’t make time for the gym like you used to. The key is to practise good habits to shed those unwanted pounds and keep them off.
The role of exercise in losing weight
Exercise enables the body to burn calories more efficiently because it causes our metabolism to speed up. A speedier metabolism is one reason exercise is a natural partner to eating less for weight loss .
Depending on how much you exercise, it can support weight loss more quickly. Although, if you can’t exercise, it may take longer to lose weight. It isn’t necessarily bad, as gradual weight loss can help you keep it off permanently than a quick weight loss.
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Ways to lose weight without exercise
For individuals who can’t exercise for whatever reason, here are some ways to shed pounds:
Consume more fibre: it helps make you feel full longer. The suggested serving for fibre is 25 grams daily for women and up to 38 grams daily for men. Foods that are rich in fibre include:
- Whole wheat spaghetti
Drink more water: in connection to adding more fibre to your diet, ensure to augment your water intake as well. Otherwise, the extra fibre could be too tough on your digestion and lead to constipation. Here are a few ways to get more water:
- Bring a water bottle with you.
- If working, make it a habit to get up regularly to refill your water, which could also mean going to the water fountain or the kitchen more frequently.
- Set a water drinking schedule, so you make sure to drink water regularly throughout the day.
Eat without electronic distractions: paying attention to what you eat may help you consume fewer calories. Individuals who eat while watching TV or spending time on their mobile gadgets may lose track of how much they have eaten, which may lead to overeating.
One review of 24 studies found that people who were distracted at a meal ate about 10% more .
Besides, being absent-minded during a meal significantly influences food consumption later. People who were distracted while eating, consumed 25% more calories at later meals than those who were present.
Eliminate consumption of sugary drinks: added sugar may be the most harmful element in our diet today. Sugary beverages like soda are associated with an increased risk of many diseases .
It’s effortless to consume extra calories from sugary drinks because liquid calories don’t affect fullness the way solid food does. Staying away from these drinks can equip immense long-term health benefits.
Yet, note that you should not substitute soda with fruit juice, as it can be just as high in sugar. Some healthy beverages to drink aside from water, are coffee and green tea.
Get adequate sleep and manage stress: allow your weight loss goal to be the reason to push you to get more sleep. Sufficient sleep enables the regulation of the hormones linked to hunger.
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When sleep-deprived, your body usually will signal that it’s hungrier. It also increases your level of cortisol, a stress-related hormone that activates your body to hold on to fat. In addition, chronic sleep deprivation and stress may increase the risks of several diseases, such as type 2 diabetes and obesity .
Increase protein intake: protein has powerful effects on appetite . It can help you eat fewer calories, increase feelings of fullness and reduce hunger.
This may be because protein concerns several hormones that play a role in hunger and fullness, including ghrelin and GLP-1. One study discovered that raising protein intake from 15% to 30% of calories helped participants eat 441 fewer calories daily and shed 11 pounds over 12 weeks, on average, without consciously restricting any foods .
If you presently eat a grain-based breakfast, you may want to contemplate switching to a protein-rich meal. In a study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch than those who ate a grain-based meal for breakfast .
Moreover, they ate fewer calories for the rest of the day and during the next 36 hours. Some protein-rich foods include almonds, chicken breasts, fish, Greek yoghurt, lentils and quinoa.
Numerous simple lifestyle practices can help you lose weight. Some have nothing to do with traditional diet or exercise plans.
In addition, you can use the ‘trick’ of using smaller plates when serving your meals and eating more slowly. Nevertheless, it’s probably reasonable not to attempt all these suggestions at once. Try one technique for a while, and if that works well for you, then try another.
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