How to Lose Weight Fast without Exercising?
Everyone is familiar with the famous mantra for weight loss to move more and eat less. Although they are listed together, these two pieces of advice do not need to be equally treated. In fact, it is possible to lose weight without exercise. In the journey of weight loss, a proper diet and healthy eating play a significant role. But we cannot deny that moderate-intensity exercise is good for improving and maintaining your health. Many studies have uncovered evidence that exercises alone cannot be the best way to lose weight fast.
Many weight-loss strategies suggest, the more you work out, the more calories you burn and more you can lose weight. But some recent studies indicate that it is not exactly true. Once you start working out regularly, your body may adapt to this new activity level, and as a result, you end up lowering the total number of calories it needs.
Some research shows that exercises can undermine weight loss by making you hungrier and misleading you to eat junk foods as a reward for exercising.
Losing weight fast without extreme physical exercise is an easy problem. As such, its solution is also easy.
Find a Strong Motivation for You.
Before we get deep inside this topic, you need to know how to motivate yourself for fast weight loss. Before starting a weight loss journey, the first thing you should do is find a strong motivation for yourself. The stronger your motivation is to lose weight fast without exercise, the easiest it will be to stick to your diet.
Good motivation may help you lose a few kilos and fall back into past habits. But a strong reason will change your whole perspective on health and food forever.
Some common reasons are
- Fitness: Physical activity is more manageable when you are leaner and have more energy throughout the day.
- Appearance: get ready for the summer or fit better into society
- Mood: you feel mentally and physically better, loving yourself more
- Health: live a healthy lifestyle for a prolonged time and minimize the risk of developing potentially life-threatening illnesses.
Try to find out your strongest motivation and use it to lose weight fast.
- If you set the goal for fitness, set a specific goal like running approximately 10 kilometers. Print the plan and hang it on the wall.
- If it’s for better health, but the picture of your loved ones for whom you want to stay healthy.
- You can use these simple tricks to set a constant reminder for your brain of your motivation, and your brain will unconsciously do the rest.
How to Lose Weight Fast without Exercising?
The effortless way to lose weight fast without exercise is to change your diet and lifestyle. Are you trying to shed some kilos? These simple tips and lifestyle changes can help you reach your fast.
Do not sleep late
Do you want to eat less? The first thing you should ponder is getting a good night’s sleep. When you do not get enough rest or sleep, your body increases the level of the hunger hormone called ghrelin. It decreases the satiety hormone lepton that results in ignorable hunger.
Some studies show that deprived sleep craves unhealthier, high-fat, and high-calorie foods, which means they will eat more and eat more junk foods. You must have heard the term early to bed, early to raise a person healthy, wealthy, and wise.
Take small portions of food
When you are at home, eat from the small plates and bowls. You will likely intake fewer calories, and it tricks your brain into thinking you are chowing down on more than you actually are.
Make sure you do not eat packed foods, even healthy chips or crackers. Take out some portions into a dish, and put the packet away.
While eating your favorite foods, portion control can be a tough challenge. So, before you go out to eat, make a firm decision that you can control your portions. Instead of ordering an appetizer and the main course, you can request an appetizer with a small salad. If you are going with someone, try to spit the dish with them. Or ask to divide your meal into equal half before you dig in.
Add more fibers to your diet
Fibers are the substance in food that helps fill you up to stay full for a longer duration. The recommended serving for fiber is 25g a day for females and up to 38 grams a day for males. But many Americans struggle to get even 10 grams of fiber daily.
Foods that are rich in fiber are:
- Broccoli: one cup contains up to 5 grams of fiber
- Whole wheat spaghetti: one cup will give up to 6 grams of fiber
- raspberries: One cup has 8 grams of fiber
- Beans: A cup of black beans contains about 15 grams of fibers
- Pears: A medium pear has approx. 6 grams of fiber
Many fruits and veggies are rich in fiber. So, make sure you increase your water intake as you add more fiber to your diet because extra fiber can be too hard to digest and may result in constipation.
Reduce your stress
Excessive stress levels can disrupt your hormonal balance; If you are stressed, your body produces a hormone called glucocorticoids. Too much of this hormone can increase your hunger, lead to weight gain. Stress also triggers your emotional eating. When you eat unhealthy food, you control and improve a negative mood.
Some strategies to reduce stress include getting regular exercises, reducing caffeine intake, trying yoga, spending time outdoors, and practicing meditation.
Chewing food properly makes you eat more slowly is associated with less food intake, increased fullness, and small portion size. How quickly you finish your food affects your weight. A recent study reported that fast eaters are more likely to gain weight than slow eaters. They are also much like to be obese. To get into the habit of chewing correctly, you can count how many times you chew a bite.
Eating your food slowly helps to feel full with fewer calories. It is an effortless way to lose weight and prevent weight gain.
Switch to extra virgin olive oil
Vegetable oils such as soybean oil and canola oil have high inflammatory omega-6 fatty acid, which can result in a state of chronic inflammation, causing skin issues and weight gain.
Instead of vegetable oil, grab a bottle of extra virgin olive oil. Its polyphenol has been known to reduce blood pressure, and its oleic acid helps reduce appetite or hunger and promote weight loss.