Losing Weight Without Exercise is not something impossible to do. You may be too busy with activities that make you forget to exercise. Eventually, weight gain and feelings of fear of obesity arise.
Imagine many serious diseases such as type 2 diabetes, stroke, and heart cancer that can appear if you are overweight.
There is a way to lose weight without exercise, which you can do, by changing bad habits during this time.
Lose weight without exercise
The big question crosses your mind, how to lose weight without exercise? Is it possible?
The answer is yes. You can do many preventive ways to lose weight while preventing weight gain from rising in the future. Not only that but this method of losing weight without exercise has also been proven to be effective.
1. Chew slowly
Chewing slowly and carefully can be an effective way to lose weight without exercise because chewing food in the mouth can make you eat more slowly.
It has proven to be an effective way of losing weight without exercise. The reason is that there are studies that state that eating food in a hurry can make a person gain weight.
Get used to chewing slowly. It helps you count how many bites before swallowing.
2. Use smaller plates for unhealthy food.
Currently, large plates are a trend. Using a large plate can make large food portions look small.
Meanwhile, using small plates can make small portions of food look more extensive.
With this method, try serving unhealthy foods on small plates. That way, your appetite for healthy foods will increase.
In addition, red plates are proven to make someone reduce their appetite. One study found that people who looked at the food on the red plate didn’t eat as much as they feasted on the blue or white plate.
The colour red is often associated with a “stop” sign. It can also cause a person to eat less food from the red plate.
3. Increase protein consumption
Protein can make you feel full longer, reduce hunger, and, most importantly, help reduce the consumption of excess calories.
One study showed that participants who consumed 30% protein per day could reduce up to 441 calories on the same day. Protein-rich foods, including chicken breast, fish, eggs, quinoa, and almonds.
4. Keep unhealthy food out of sight
Storing unhealthy foods in an easy-to-reach place has been shown to increase hunger. A study explains that if high-calorie foods are still stored in an area that the eye can see, then be prepared to experience weight gain.
From now on, hide unhealthy foods out of your sight. Instead, place fruits and vegetables in easy-to-reach places.
5. Consumption of fibre foods
Fibre foods can increase satiety. Especially viscous fibre, which has been shown to help with weight loss.
Foods such as nuts, flaxseeds, asparagus and oats are high in viscous fibre.
6. Drink water often
Frequent drinking of water can reduce the portion of food, especially if you drink it before eating a meal.
One study showed that adults who drank half a litre of water 30 minutes before eating their meals reduced hunger. As a result, calorie intake is reduced.
7. Eat-in small portions
Eating large portions of food has been shown to make people want to increase their food intake. From now on, serve your food with parts that are not excessive. Guaranteed, the feeling of fullness will be the same as eating large food portions.
8. Eat without playing with gadgets
Focusing on the food you eat can help reduce the calorie intake that enters the body.
The problem is that watching television to playing with cell phones is a hobby for most people while eating. This habit can make you “forget yourself” and eat excess food.
9. Get enough sleep and avoid stress.
The need for adequate sleep can avoid stress. It has a good impact on the health of the body. One of reason is the impact it has on your weight. You are advised to sleep at least 6-8 hours per day.
Lack of sleep can interfere with leptin and ghrelin hormones that regulate appetite and increase cortisol when stressed. If this hormone rises, then hunger will arise more easily.
10. Stop consuming sugary drinks
Sugary drinks are very much to be avoided when trying to lose weight. If you want to be thin, you should stop the habit of consuming sugary beverages.
Better, consume juice, mineral water, coffee to green tea, which is nutritious for your body.
11. Keep a food journal
Knowing the type and amount of food consumed each day can help you control yourself. The food journal you have filled in can be a tool for “self-awareness” so you don’t overeat again.
12. Avoid “bright” and noisy restaurants
A restaurant with a bright concept with lots of sparkling lights and serves high-volume songs makes its diners consume more calories than those who like to eat at restaurants with slow music.
So, don’t just crave a thin or slim body, but also a healthy body. It can achieve both by eating lots of healthy foods such as vegetables and fruit and by reducing junk food to avoid dangerous diseases. Do not forget these steps.
Being honest and acknowledging the desire to eat is one way to lose weight without exercise that is scientifically proven to be effective.
Try saying, “I’m not hungry, but I’ll still eat this snack every time you want to snack.”.
According to research, people who do this every day of the week lose weight. According to one doctor, this can fend off the “bad stigma” associated with eating behaviour.