TOP 10 SMART TIPS TO REDUCE BODY WEIGHT WITHOUT EXERCISE

 

Hello friends.  It is a tricky situation where there is a grave need to reduce body weight but it is often difficult to maintain the stipulated diet plans and exercise schedules.  This may sometimes lead to depression too.

Here is the good news. The following are the time-tested and scientifically proven ways that are super simple to implement. These methods give excellent results not only in losing weight but also in preventing future weight gain. Let’s dive into the subject right away.

 

1. DRINK PLENTY OF WATER

About 60% of our body is made up of water. On average, eight glasses of water per day should be our goal. We need to drink water because:

1.    Water helps in lubricating the joints as 80% of cartilage is water.

2.    Water carries oxygen throughout the body as 90% of the blood is water.

3.    Water promotes skin health by keeping the pores clean.

4.    Water helps in regulating body temperature.

5.    Water is vital for our digestive system.

6.    Water helps in flushing out body waste by sweat.

7.    Water helps in maintaining blood pressure.

8.    Water is vital for maintaining kidney health.

9.    Water improves brain function.

10. Water is essential for promoting immunity.

Replacing high-calorie drinks with water gives prompt results.

According to a study, drinking water (about 1/2 liter) half an hour before the meal, reduces hunger and also reduces calorie intake, thus aiding in weight loss.

 

2. OPT FOR PROTEIN-RICH FOOD

A protein-rich food is usually indicated for aspirants of weight loss as it remarkably reduces hunger and increases the fullness feeling, thereby limiting the food intake to fewer calories.

According to a study, the more protein foods you take, the lesser would be the calorie intake, thereby aiding in weight loss as “fullness feeling” is playing a role here. Calorie restriction happens automatically without consciously restricting calories.

Almonds, quinoa, fish, yogurt, lentils, chicken breasts, eggs, etc., are some of the protein-rich foods.

 

3. OPT FOR FOODS RICH IN FIBER CONTENT

One major benefit of fiber-rich food is that it helps in maintaining the fullness feeling for longer periods.

Other benefits include normalizing bowel movements, maintaining bowel health, increasing the size and weight of stool, softening the stool, stabilizing cholesterol levels, helping in maintaining good blood sugar levels, helping in achieving a healthy weight, etc.

Fiber intake reduces appetite, thereby reducing food intake, and thus slowing down the process of the digestive system.

Some of the fiber-rich foods include dry fruits, apples, berries, avocados, whole grains, popcorn, beans, broccoli, flax seeds, asparagus, oranges, etc.

 

4. HIDE UNHEALTHY FOODS:

The problem with unhealthy foods is that they are too attractive to avoid cravings and it is often difficult to resist eating, resulting in unnecessary snacking.

Even though we are aware that this could cause an increase in weight gain and obesity, we tend to fall prey to them.

Hiding them could solve this problem.  Replacing those places of food with healthy foods would also be a good option.

 

5. CHEW YOUR FOOD 32 TIMES BEFORE SWALLOWING

 This activity helps in different ways.

1.    Helps you eat more slowly.

2.    Helps in digestion as more enzymes get mixed with food when chewing.

3.    Helps in decreased food intake.

4.    Helps in giving a feeling of fullness soon even with smaller quantities.

5.    Helps the brain to process and confirm on sufficient quantity eaten.

6.    Helps you concentrate as you tend to count numbers when chewing.

7.    Helps in consuming fewer calories.

8.    Helps in weight loss and in preventing weight gain due to all the above reasons.

According to a study, fast eaters are more prone to gain weight as compared to slow eaters. Thus slow eating helps.

We now have enough reasons for chewing our food 32 times before swallowing.

 

6. START EATING LESS-HEALTHY FOODS ON SMALL PLATES

Human psychology plays a vital role here.  Eating on small plates makes our brains feel that we are consuming large amounts, as the portions look large on small plates, thus limiting our intake.

On the other hand, on the big plate, the same serving looks small, which could cause an increase in serving, thereby causing an increased intake leading to weight gain.

This can be reversed with healthy food servings on larger plates.

 

7. AVOID DISTRACTIONS WHILE EATING

If we watch television or engage in some other activity, we tend to lose track of the quantity we consume, and this is the main cause of overeating.

The extra calories consumed during such activity definitely would have a greater impact on weight gain.

Concentrating on what we are eating helps us to consume lesser calories.

Some tips for avoiding distractions while eating include mindful eating of a planned meal, switching off gadgets around during the meal, trying to maintain a food journal, changing the location where we usually have a meal, etc.

 

8. AVOID HIGH-CALORIE DRINKS

Drinks that are high in calories are to be avoided first as every serving leads to a substantial calorie buildup.

It is a fact that sugary beverages are the single largest source of calories directly connected to weight gain.

The situation becomes worse when sugary drinks are consumed along with the high-protein meal as retention of calories would be more than those burnt.

Sweetened carbonated beverages like sodas provide little nutritional value but are high in calories that could cause many diseases.  Getting rid of such beverages will accelerate the process of weight loss. However, drinks like milk, green tea, etc. can be considered as an alternative.

 

9 EATING LESS

Decreasing the food intake helps in weight loss but this could trigger hunger.  We do have some methods of keeping the hunger away without calorie buildup.  The following ways would be helpful.

01.  Fill the majority of the plate with veggies.

02.  Make sure there is protein food with every meal.

03.  Consume water with the meal.

04.  Start having a vegetable soup or salad before every meal.

05.  Using smaller plates.

06.  Mindful eating.

07.  Have a more spicy meal.

08.  Include more fiber-rich food in every meal.

 

10. GOOD SLEEP

An average of 7 to 9 hours of sleep a day is recommended for adults.  Optimum burning of calories happens when sufficient sleep requirements are met.  Sufficient sleep includes all the elements of sleep like duration of sleep, quality of sleep, etc.

Inadequate sleep leads to hormonal and metabolic changes, a decrease in insulin sensitivity, and an increase in appetite and cravings, which results in weight gain and obesity.

Recommendations for good sleep:

1.    Lower the lights.

2.    Avoid sleeping in the afternoon.

3.    Avoid caffeine after lunch as caffeine remains in our system for 6 to 9         hours.

4.    Avoid vigorous activity before going to bed.

5.    Avoid heavy food or big meals late at night.

6.    Maintain a gap of 60 to 90 minutes after a meal and before bed.

7.    Avoid alcohol and tobacco before bed.

8.    Avoid sounds, use earplugs if needed.

9.    A bath and a piece of quiet relaxing music would help.

 

CONCLUSION:

These simple lifestyle changes can help a lot in the process of weight loss.  However, we can experiment with one method at a time and slowly add more methods as we continue our journey towards our weight-loss goal.

Some methods may seem easy to some people and some methods may seem not so easy to some people. But believe me, these are the scientifically proven methods that are bound to give the desired results.

I wish you all the very best in your journey towards weight loss.

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If you still find these methods somehow not suitable for you, here is a super simple way to lose weight.  Click here to learn more.

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