10 Easy And Practical Ways To Lose Weight Without Exercise

Are you currently undergoing a weight loss program? Do you regularly schedule for sports? If so, how do you succeed? Sometimes we have tried hard to lose weight, such as routine cardio exercise, but it is difficult to lose 1 kg. Naturally, many people look for various ways to lose weight without exercise.

Even though we feel the energy has been depleted, why does the scale never decrease? If there is a way to lose weight without exercise, you definitely want to try it, right? Exercise does take time, not to mention that daily activities make you tired. Commitment to exercise routine is gone. Then, is there another solution to lose weight?

How do you lose weight without exercise?
Indeed, your weight will not necessarily experience a drastic decline. However, for those of you who don't have time to exercise, the following ways can be done to lose weight:

1. Chew food slowly

The brain needs time to process what we will do. Likewise when eating, the brain must process that we are full enough to stop eating. Chewing food slowly, feeling the taste of the food, then swallowing it can make us realize that we are eating. You may often feel that you are not really aware when you are eating because the brain wanders about work, school work, home assignments, and much more. So, the brain does not have time to process that we are full.

Chewing food slowly can increase satiety, but food can also be digested properly by the enzymes in the mouth. The incoming calorie becomes less. A review of 23 research observations cited by the Authority Nutrition found that fast eaters were easier to gain weight compared to casual eaters.

2. Use small plates

Food dishes or containers vary in size. Provide a small plate at home or anywhere. When you buy unhealthy food, use the small size plate. This can be a trick for your brain. Small dishes can make food look bigger, the brain will catch it like that. If you use a small plate, the portion of unhealthy food becomes even smaller. You can also do the opposite trick in healthy food, put the food on a larger plate.

3. Consume a lot of protein

Protein has a function to increase the feeling of fullness, so it can help you to eat fewer calories. The hormone ghrelin - a hormone that stimulates satiety - and GLP-1 can be stimulated by protein.

Based on research cited by the Authority Nutrition, participants were helped to eat 441 fewer calories per day and can lose about 4 kg in 12 weeks, without limiting anything, only by increasing protein intake by 15% to 30%.

You can get protein from eggs as a breakfast menu. Eating eggs at breakfast is believed to help include less calorie intake for lunch, even throughout the day and for the next 36 hours. Protein can also be found on chicken breasts, fish, Greek yogurt, and almonds.

4. Don't put unhealthy food in the visible place

Putting unhealthy food or snacks in a visible place can make you tempted to eat it again and again. Unhealthy getting pregnant can also gain weight.

Often, we put food that is high in calories in an open place, easily accessible, and has more space than a place to put fruit. If you belong to this group, you should start changing the way now.

5. Expand foods that contain fiber

Effective ways to lose weight are multiplying fiber. Fiber-rich foods help you to feel full for a long time. One type of fiber, which is thick fiber, can form a gel when it comes in contact with water. This gel will increase the time to absorb nutrients and slow digestion, so the stomach does not empty quickly.

You can find this thick fiber in whole-grain cereals, vegetables, fruits, nuts, and flax seed. In addition, you can also get it on glucomannan supplements.

6. Drink water more often

Another way to lose weight without exercise is to drink water before eating. This can make you eat fewer calories. Dehydration can also trigger hunger, because when dehydrated, the brain is confused to catch the body's signals, so that it translates as hunger.

Drinking about 0.5 liters of water half an hour before eating, can reduce hunger. Participants from the study who did this method, lost about 44% of their body weight in 12 weeks compared to those who did not do this. Try to consume water, avoid sweet drinks.

7. Change the portion of food

Initially it would be difficult. But when you succeed, then you will get used to these small portions. If you are used to a large portion, you will be encouraged to eat larger portions when hungry. Large portions of food will also pose a risk of obesity.

8. Avoid eating while doing other things

As explained above, when you eat you should not think about anything else or do other work. Avoid eating while watching television or working in front of a computer. People who are distracted while eating, can eat about more than 25% of calories than those who are not distracted.

9. Take care of sleep patterns and avoid stress

When you lack sleep, the hormone leptin (a hormone that stimulates hunger) and the hormone ghrelin become disrupted. Meanwhile, stress can increase the production of the hormone cortisol, this hormone can interfere with the work of other hormones. If the hormones are disrupted, hunger and food cravings also increase.

10. Actively move

Who says burning calories only with exercise? How to lose weight without exercise does not mean you can not move at all. You can burn calories just by cleaning the house, taking your dog for a walk, even climbing stairs. According to sports physiology and personal trainer in Northem, California quoted by Prevention.com, "Turn on the music, add a burning spirit, and enjoy your movements."

You can also go buy food or your own needs, without asking people for help. Carrying your groceries can be a mild exercise that burns calories without you knowing. If you have to go to the toilet, choose a toilet that is a little far away, even by choosing a parking lot and a place to eat.

Likewise when you have to go to the top floor that is closest to a building, maybe you can use the stairs as an alternative to the elevator.

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