How to lose weight without exercising

 

Endless question: Can you lose weight without exercise? Let's start with this: Exercising frightens your body and mind, in many ways. It reduces the risk of many illnesses and can reduce your chances of 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 balanced, slim body. So exercise = health, and we should all move our bodies every day. That means, when it comes to losing weight, what you eat is key — and research shows that there are many ways to lose weight unrelated to exercise. Take a look at these 10 science-supported tips, which are small.

1. Manage your parts.

When you are at home, eat small plates and dishes. You’re probably going to take a few calories, and it tricks your mind into thinking you’re hitting less than you really are. (Do the opposite when eating healthy foods, such as salads or grilled vegetables, so it makes sense to grow those dishes!). Another important tip: Do not eat from the packaging of anything, even those “healthy” chips or crackers. Put some in a container, then place the bag or box away.

When eating out, share control can be a daunting task, given giganto sizes serving at restaurants, so before you go, consider how you will handle that. You can order an appetizer and a small salad instead of an appetizer and a large bowl; you can share a meal with a friend; or you can ask for a box to go directly to the front, and put half of your meal in there before you enter. Have a plan and a goal ahead of time and you may stick to it.

2. Eat extra fiber.

“Fiber helps reduce weight in many ways,” says Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer. “First of all, it expands into your gut like a sponge and is therefore a barrier to natural desire. Also, recent research has found that it has beneficial effects on good stomach bacteria that help produce stomach hormones that tell your brain that you have had enough to eat. Set aside at least 25 grams per day for a variety of foods such as whole grains, beans, fruits and vegetables. ”

3. Reload protein.

"Like fiber, protein naturally helps you feel full by influencing the production of saturated hormones," Ansel said. “It takes a long time to digest, so it is less likely that you will want a snack after a high-protein diet. And here's a clever trick: Proteins also take more energy to digest than, fats, or carbs, so you don't save too many calories. For maximum effect aim at 20 grams per meal from fatty proteins such as fish, poultry, coconut, eggs and low-fat milk. ”

4. Get enough sleep.

It is well established that sleep deprivation can lead to weight gain. Depending on the hormones: Sleep-deprived people produce more ghrelin, a hormone that stimulates sexual desire. They also produce less leptin, a hormone that tells you when you have eaten enough. There is also evidence that overweight people are eating more calories, and more luxury foods — carbs. And no wonder, when you are tired, it is hard to control your emotions (that is, holding a cookie behind a cookie might seem like a good idea).

5. Measure yourself.

“I’m a person who likes to get on the scales a few times a week,” Ansel said. “For many people, measuring yourself can be stressful, but it can provide a very important answer before things start to slip. You do not have to weigh yourself every day, but stepping two or three times a week can help you to gain weight, so you do not need to take drastic measures with your diet. ”

6. Hydrate, hydrate, hydrate.

Sometimes when you think you are hungry, you are actually thirsty - maybe even dehydrated. So between meals, before a snack you can drink a large glass of water. It is also a good idea to do that before meals: It leads to significant weight loss, one study showed. And carry a bottle with you all day, drinking as you go.

7. Reduce sugar.

"It's not clear if the sugar itself makes you fat," Ansel said. “But one thing is certain - it tends to go on a high-calorie diet. Whether it’s a soda, a sweet latte, or a dessert, this should be the first meal to be done if you’re trying to lose weight. "And remember, sugary foods are hidden in all kinds of foods - ketchup, bread, salad dressing, and so on.

8. Don't drink your calories.

It's an easy way to burn calories in general. But there is another important reason to follow this rule: Drinking calories, rather than eating them, is unsatisfactory and does not lead to the same feeling of fullness, research shows. So that’s another reason why drinking your calories - especially sugar bevs - can lead to weight gain.

9.Eat carefully.

In other words, slow down. Your brain needs to meet with your mouth and send a signal that you are full, and that becomes difficult when you are rushing with your meal. Also, studies have shown that when you are distracted, you tend to overeat. So put your phone away, turn off the TV, and pay attention to what you are eating.

10. Chew more.

A small study has shown that “ chewing for so long time” at lunch leads to eating a light snack later in the day. However, it is important to note that many of the study participants reported that they did not really enjoy lunch, and all that shriek. It's should be a try, but it may or may not work.