Fitness and weight loss

How to lose weight without exercise

Discover how to lose weight fast without exercise.

Losing weight is never easy. Many get discouraged at the thought of sticking to a harsh eating plan or getting moving. These measures are effective and are backed by scientific studies

Setting a goal to lose weight is not, and never will be, an easy task. But other science-based mechanisms can help you lose weight, without diet or exercise. It must be taken into account that, currently, 25% of the Spanish population is obese and overweight.how to lose weight fast without exercisehow to lose weight fast without exercise

Chew thoroughly and slowly

The brain needs time to process that it has eaten enough. For that reason, chewing your food thoroughly causes you to eat more slowly, which is associated with less intake, increased fullness, and a tendency to eat smaller portions.

This is demonstrated by a study carried out with 30 healthy women published in the ‘Journal of the American Dietetic Association. Likewise, how quickly you finish meals can also affect your weight.

A recent review of 23 observational studies published in the Internal Journal of Obesity found that people who eat faster are more likely to gain weight than those who eat more slowly. A helpful way to get used to eating more slowly is to count how many times each bite is chewed.

The typical dinner plate is larger today than it was a few decades ago. This trend could contribute to weight gain, as using a smaller plate can help you eat less by making portions look larger.

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Conversely, a larger plate can make a portion look smaller, leading to more food being added, as research reported in the American Journal of Preventive Medicine shows. A good formula would be to use large plates for healthier foods and smaller ones for less healthy ones.

Eat a lot of protein

It has powerful effects on appetite. It can increase feelings of fullness, reduce hunger, and help you eat fewer calories. One reason may be that the proteins affect several hormones that play a role in hunger and satiety, including ghrelin and GLP-1.

A study of 19 people found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose about 10 pounds in 12 weeks, on average, without intentionally restricting their food.

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A good formula is to change breakfast: instead of cereals, try to make it rich in protein. If you currently eat a cereal- or bread-based breakfast, you may want to consider switching to a high-protein meal, such as eggs.

A study of 30 overweight or obese women found that those who ate eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast. Additionally, they ended up eating fewer calories for the rest of the day and the next 36 hours.

Eat foods rich in fiber

They increase satiety, helping to make you feel full for longer. Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. Increases fullness and reduces food intake. It is a type of fiber that turns into a gel when it comes into contact with water.

This gel increases the absorption time of nutrients and slows down the emptying of your stomach. Viscous fiber is only found in plant foods. Examples include beans, oatmeal, Brussels sprouts, asparagus, oranges, and flaxseed. A weight loss supplement called glucomannan is also very rich in viscous fiber.

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Drink water regularly

Drinking water helps you eat less and lose weight, especially if you drink it before a meal. A study published in ‘Obesity’ found that drinking half a liter about 30 minutes before meals reduces hunger and lowers calorie intake. Participants who drank water before eating lost 44% more weight over 12 weeks compared to those who didn’t.

No electronic distractions

Paying attention to what you eat can help you consume fewer calories. People who eat while watching TV or playing computer games can lose track of how much they’ve eaten.

This, in turn, can contribute to overeating. A review trial of 24 studies published in The American Journal of Clinical Nutrition found that people who were distracted at a meal ate about 10% more.

Sleep well and avoid stress

Sleep deprivation can disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, rises when stress levels rise.

The fluctuation of these hormones can heighten feelings of hunger and cravings for unhealthy foods, leading to increased calorie intake. Additionally, chronic sleep deprivation and stress can increase the risk of several diseases, including type 2 diabetes and obesity.

Also read on: List of 55 foods for weight loss: A Complete dietary guide to lose weight

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This post was last modified on September 21, 2022 9:56 am

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