The first advice given to anyone that wants to lose weight is always “exercise!’ and as we all know, not everyone can maintain a steady workout routine. So many things can hinder you from going to the gym everyday – work, family etc. and exercise can be pretty difficult.
However, there are more substantial ways to achieve your weight loss goal. These tips will help you eat less calories and lose weight without the fear of backfire.
Here a few simple and effective ways to lose weight more conveniently and without exercise.
- Chew completely and slowly during a meal
Our brain takes time to process what we eat and studies show that weight can be affected by quickly or slowly we eat.
Completely chewing your food will ensure that you eat more slowly, helping you eat less and induce feelings of fullness faster. This way you get to reduce the amount food/calories that you take.
Research has also made it clear that individuals who eat fast are likely to gain more weight than slow eater.
Take up the habit of slow, deliberate chewing when you eat.
- Eat more amounts of protein
Protein-rich foods like eggs contain compounds that affect hormones which control fullness and hunger in the human body. Therefore, eating more amounts of protein will make you feel full for longer, successfully cutting calorie intake. For example, eating eggs as breakfast can feel you up such that you might not have space for lunch. This will effectively help you lose weight, even without exercise.
- Eat foods with high fiber content
Include fiber-rich foods in your diet. Fiber plays a key role in slowing down emptying time in the stomach and inducing feelings of fullness. Foods like oats will keep you satisfied for an extended period of time, that way you get to limit your calorie intake. Other fiber-filled foods include beans and oranges.
- Focus on the meal being eaten
Get rid of every possible distractions, particularly from electronic gadgets, while eating. Being absent-minded during a meal, you can’t help but overeat or take in more calories than needed.
Next time you’re eating, focus completely on the meal.
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- Serve less healthy foods in smaller plates
When eating junks or other unhealthy foods, serve them in smaller plates. Using a bigger plate disguises the original amount of the food, making you think it is ‘small’ but when you use smaller plates, you get to eat only a safe amount. Thereby avoiding any risks of eating too much calories.
- Drink water at regular intervals
Take water regularly, especially before your meals. Water has fullness-inducing properties which helps you lose weight in the sense that, by drinking water before your meal, you have less space for food. Hence, no case of high calorie intake or overeating.
- Cut off sugary drinks
Deliberately avoid taking any sugary drinks. They contain high amounts of added sugar, preservatives, colorings, etc, all of which have been associated with an increased risk of many diseases. Also, it is indeed very easy to take in more calories when indulging sugary drinks because liquid doesn’t have the same effects of fullness that solid does.
Cut down your intake of sodas and drink water, coffee and other healthy beverages instead.
- Get adequate sleep and run away from stress
Good sleep is just as important as eating healthy. Sleep has proven that it plays an important role in our appetite and body weight.
Regular lack of sleep may disrupt appetite-regulating hormones and increase levels of cortisol when you’re stressed. The presence of these hormones can tamper with your body by increasing your hunger and cravings for unhealthy foods, resulting into higher calorie intake.
Get enough rest and avoid stress if you want to lose weight properly.
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