This is a constant question: “Can I lose weight without exercise?” Let’s start with this: Exercise is great for your body and mind in so many ways. It reduces your risk of a lot of diseases and can decrease depression, anxiety, and other mental health problems, as well as increase your energy, help you sleep, and more. It can also help you get and maintain a leaner and fitter body. So exercise is necessary for health, and we all need to move our bodies every day.
With that said, when it comes to losing weight, what you eat is key, and studies show that there are many weight loss strategies that have nothing to do with exercise. Take a look at these 10 science-backed, slim-down tips.
10 Tricks to Lose Weight Without Exercising
- Eat more fiber
Fiber helps with weight loss in many ways. For starters, it expands in your gut like a sponge making it a natural appetite suppressant. Also, the latest research is finding that it has beneficial impacts on good gut bacteria that help produce hormones in the gut that tell your brain that you have had enough to eat. Aim for at least 25 grams a day of a variety of foods such as whole grains, beans, fruits, and vegetables.
- Control your portions
When you are at home, eat from smaller plates and bowls. You’re likely taking in fewer calories, and it tricks your brain into thinking you’re howling more than you really are. (Do the opposite when you’re eating healthy foods, like salads or roasted vegetables, then it makes sense to oversize those dishes!). Another important tip: Don’t eat from packets of anything, even those “healthier” chips or cookies.
When eating out, portion control can be a more difficult challenge, with the large portion sizes in restaurants. Before you go, think about how you’re going to handle that. You can order an appetizer and small salad instead of an appetizer and main course; you can share a plate with a friend, Or you can bypass a takeout box right out front, and put half of your food in there before digging in. Have a plan and intention ahead of time and you are more likely to stick to it.
- Load up on protein too
Like fiber, protein naturally helps you feel full by influencing the production of satiety hormones. It takes a long time to digest, so it is unlikely that you will go for a snack after a high protein meal. And here’s a neat trick: Protein also takes more energy to digest than, say, fat or carbohydrates, so you don’t store as many calories. For maximum impact, aim for 20 grams per meal of lean protein such as fish, chicken, turkey, eggs, and low-fat dairy.
- Get enough sleep
It is well established that sleep deprivation can lead to weight gain. It comes down to hormones: Sleep-deprived people produce more ghrelin, an appetite-stimulating hormone. And they produce less leptin-the hormone that tells you when you’ve had enough. There is also evidence that overly sleepy eat more calories and more comfort-food-carbohydrates. And it’s no wonder that when you’re exhausted, it’s harder to control your urges (that is, grabbing the cookie after cookie might seem like a good idea).
- Cut down on sugar
It is not clear if sugar itself makes you gain weight. But one thing is for sure: you tend to travel on foods that have too many calories. Whether it’s soda, sweetened milk, or dessert, these should be the first foods to go if you’re trying to lose weight. ” And remember, sweet things are hidden in all kinds of foods: ketchup, bread, salad dressing, etc.
- Hydrate, hydrate, hydrate
Sometimes when you think you’re hungry, you’re actually thirsty, maybe even a little dehydrated. So between meals, before eating a snack, try drinking a large glass of water. It’s also a good idea to do that before a meal: It leads to more weight loss, a study showed. And carry a bottle with you throughout the day, for a bottle on the go.
- Don’t drink your calories
It’s an easy way to eat fewer calories overall. But there’s another important reason to follow this rule: Drinking calories, rather than eating them, is less satisfying and doesn’t lead to the same feeling of fullness, according to research. So that’s another reason why drinking your calories, especially sugars, can lead to weight gain.
- Weigh yourself
I’m a fan of getting on the scale a few times a week. For many people, weighing yourself can be stressful, but it can provide some really important feedback before things start to snowball. You don’t have to weigh yourself every day, but stepping on the scale two to three times a week can help you cut weight off your bud, so you don’t have to take drastic measures with your diet later.
- Eat more carefully
In other words, slow down. Your brain needs to catch up with your mouth and send the signal that you’re full, and that’s harder when you’re speeding up your meal. Also, studies have shown that when you are distracted, you tend to eat more. So hide your phone, turn off the TV, and pay attention to what you’re eating.
- Chew more
A small study showed that “prolonged chewing” at lunch leads to fewer snacks later in the day. It’s worth noting, however, that many of the study participants reported that they didn’t really enjoy lunch, with all that nibbling. So it’s worth a try, but it may or may not work for you.
Eating a healthy diet does not guarantee that you will lose weight. Your weight is a balance between the calories in your meals and the calories you burn. You will lose weight if you eat a low-calorie diet in which you burn more calories than you take in, and you will gain weight if you eat more calories than you burn. Adding physical activity allows you to burn more calories than dieting alone.
Any weight loss plan that includes regular exercise is not only more successful, it is also healthier. By eating a healthy diet and exercising, you keep your bones, muscles, and heart strong and lower your risk of developing some diseases. Even if you don’t necessarily lose weight, you will be healthier and you will also feel and look better.