Staying slim and fit not only adds to your charms but also
keeps you healthy, inside out. However, the busy routines of the modern-day
man, eating junk food, and a lack of awareness about health keeps adding a few
extra pounds to the body, every now and then. An intermediate daily workout may
help reduce weight, but after working hard for double shifts, many of us
do not feel energetic enough to schedule and follow an exercise regimen on a
regular basis. Excess weight not only causes an emotional distress by bringing
your self-esteem down but also seeds uncountable health problems, for example-
type-2 diabetes, high blood pressure, and even cancer. If you are
also stressed out because of obesity and wondering how to lose
weight without exercising, then you have landed at the right place. Here
are some easy ways to lose weight naturally, that too, without indulging
in an intense workout.
What are the Benefits of Losing weight?
Weight loss is directly connected to the heart health. If
your blood pressure is high, then losing weight would lower your blood pressure
and improve overall metabolism rate. Losing a few extra pounds will not only
make you feel energetic but also boost your confidence level. Thus, along with
physical health benefits, weight loss is also important to regain and boost
your mental health.
How Much Weight Should You Lose?
If you are suffering from obesity and wondering about how
much weight you should lose, then you probably need to calculate your Body Mass
Index (BMI). In simple words, BMI is a value derived from a formula based on a
person’s height and weight. BMI tells if you are underweight, normal weight,
overweight, or obese. It is easy to calculate your BMI. BMI from 25 to
29.9 shows that a person is overweight, and a BMI over 30 indicates that the
person is suffering from obesity.
Is It Really Possible to Shed Extra Pounds Without Exercising?
Does your work keep you busy all the day? Does excessive
exercise make you tired? Are your gym timings not flexible? Are you looking to
lose a few kilos without working out? Well, yes. You can. Besides exercise,
there are also other good ways to lose weight. Check out this surprising guide
that tells you how you can lose weight without exercise.
1. Make A Realistic Weight Loss Goal
Now, since you have already calculated your BMI, you know
that how much weight you should lose. But, the question is how much time will
it take? People who start a weight loss program usually make unrealistic
deadlines, but soon end up getting frustrated due to slower results and unmet
expectations. Studies show that setting up realistic weight loss goals is an
important key point for a healthy weight loss program. To reach the top, one
needs to pass every stair. A weight loss program should be step-by-step. For
example, at the initial stage, plan to lose 5 to 10 pounds. Accomplishing a
small or intermediate goal will give your brain a psychological and
motivational boost.
2. Write Your Goal Down
Once you have set your weight loss goal, it’s time to write
it all down. Generally, as the time passes, the commitments we made to
ourselves start to fade and excuses begin to replace them. Thus, writing your
goals on a sheet and updating it regularly will help you stick to your weight
loss program. You can add certain points to your progress reports sheet such
as- daily calorie intake, duration of the morning walk, the list of foods
helpful in weight loss, and benefits of losing weight, etc. This daily progress
sheet will play an important role, motivating you to keep yourself on track.
3. Eat Protein Rich Foods
If you want to lose a few pounds without exercising, then
protein-rich-foods are your best bet. Human body burns more calories to digest
protein than it burns in digesting fat. Protein is slow to digest, and thus, it
stays in our stomach and intestine longer than fat or carbohydrate.
Slow digestion of protein provides us a longer satiety feeling. In other words,
we feel less hungry. Eating protein during dieting prevents the lean muscle
loss. Greek yogurt, cottage cheese, milk, pork, tuna, and dried
lentils are some of the protein-rich foods.
4. Drink Plenty of Water
Did you know that increasing your daily water consumption
can reduce the everyday calorie intake? Drinking fresh water
relieves fatigue, headache, migraines as well as helps in
digestion problems, constipation, and dehydration. It brings a glow to the
skin and maintains your body temperature, as well. Try to drink around 500 ml
of water 30 minutes prior to your meals. That will reduce your hunger, making
you eat less.
5. Don’t Skip Meals
Many people who want to lose weight quickly, usually
start to skip their meals. But, Experts and scientists claim that skipping
meals is not a good idea for losing weight, and may ultimately lead you to gain
a few more pounds around the abdomen. Another flaw of skipping meals is that it
makes us feel extremely hungry at the time of next meal, and we end up eating
more than usual. The human body needs certain nutrients to function properly
and by skipping meals, we deprive the body of essential nutrients. This
triggers the body into starvation mode, which slows the metabolism, making us
feel tired and even moody or irritated.
6. Eat Several Small Meals Instead of a Big One
The best thing about eating comparatively smaller but
frequent meals is that you won’t feel much hungry, as you would when eating
only one big portion in the day. Skipping breakfast or lunch may cause
increased blood insulin level. That way, the glucose would rather be converted
into fat instead of energy. Apart from that, high blood cholesterol and
unbalanced metabolism are the other known health problems that occur when we eat
only one meal in a day. If you want to feel fuller, stay healthier, and lose
more weight by consuming lesser calories, then you might consider taking
frequent and small portions of meals.
7. Eat Your Food Slowly
When we look at delicious, finely cut & cooked food, we
tend to take big bites. But, if you are walking on the road to fitness, then
this might not be the best strategy. Various studies performed over time
suggest that eating slowly and chewing your food thoroughly would not only
reduce your hunger but also give you a feeling of satisfaction and fullness.
People who eat fast are more likely to gain weight than the people
who eat slowly. Eating slowly is directly associated with satiety that will
lower your daily calorie intake and help you prevent weight gain.
8. Use Smaller Bowls and Plates
When you use large plates or bowls for serving food, you
tend to take bigger servings subconsciously, and ultimately end up eating more
than you usually do. On the other hand, a comparatively smaller plate or bowl
makes a serving look bigger that helps you eat less. Studies show that we can
control our daily calorie intake significantly by using smaller plates, bowls,
tea spoons, and serving spoons. If you want to lose weight with a feeling of
fullness all through the day, then try using smaller tablewares.
9. Say Bye to All the Unhealthy Foods
By unhealthy food, we mean the food with a higher amount of
fat, sugar, and overall calories. Junk food, snacks and sugary liquor that are
available in supermarkets usually contain a high amount of fat and sugar. Due
to their intense flavor and deliciousness, we eat way more than the hunger.
Good taste of these food items soothes the taste buds, making us feel happy for
the moment. Thus, when emotionally panicked, we tend to eat more than usual.
Even the sight of an appealing packaging of food is enough to tap our cravings
and makes us hungry. Keeping all these alluring food out of sight will help you
a great deal in losing weight.
10. Go Healthy With Fiber Rich Foods
If you feel hungry during the day, you should probably
consider grabbing a cup of raspberries instead of reaching for an extra cheese
hamburger. Raspberries, along with a few other foods is high in fiber and can
aid in your weight loss campaign. High fiber foods have been proven
advantageous in normalizing bowel movements, controlling the blood sugar level,
and ultimately help reduce cholesterol. Raspberries, apples, blueberries,
strawberries, pears, oatmeal, and cooked peas are not only some of the
most fiber-rich foods but also make a delicious snack for you and your family.
11. Grab Some Pistachio Nuts for Snack
If you are looking for a tasty snack without worrying about
weight gain, then reach out for a bowl full of delicious pistachios .
Alongside the benefits over weight gain, pistachios are a good source of
minerals like copper, iron, magnesium, zinc, and potassium as well as vitamin-E
and carotenes. Pistachios are also good for metabolism and production of
red blood cells (RBC).
12. Replace Your Sugary Beverage With Green Tea
There’s no doubt that all the over-marketed sugary beverages
like soda and cold drinks contain a high amount of added sugar. Due to the
excess of calories that these beverages deliver, drinking even one can of added
sugar soda can push you towards unwanted weight gain. Besides obesity, excess
intake of sugary beverages may lead to tooth decay, various heart diseases, and
type 2 diabetes. So, what could be a possible replacement of sugary
drinks?Undoubtedly, it’s green tea. A catechin in green tea,
called Epigallocatechin Gallate (EGCG), will help you lose unwanted kilos.
Additionally, green tea also reduces the risk of type 2 diabetes,
cardiovascular disease, dental infection, and even cancer. So what are you
waiting for? Just walk to the nearest store and grab some packs of the best
green tea.
13. Have a Proper Sleep
In today’s techno-savvy world, certain entertainments keep
us awake for late night hours. In the morning, we have to wake up early to
avoid the endless questions of our bosses on getting late. For that, we
compromise with the duration of sleep. On the other hand, researchers believe
that bodies of dieters, who take proper sleep, lose more fat in weight
loss regimes than those who cut on their sleep. When we stay up till late
night, our bodies produce a hormone called ghrelin that increases our
hunger. Thus, we feel hungry and end up eating more. People who take a proper
and good sleep are reported to have increased memory, attention, and
reduced stress and depression.
14. Choose Stairs Instead of Lift
Taking a lift might seem a faster and time-saving way to
reach your office floor quickly, but not as healthier as climbing the stairs.
We almost lose no calories during our time in the lift, but at the same time,
we burn double the calories by climbing the stairs than we do by walking. If
your office is located on one of the top floors, then consider ditching the
lift for 3-4 levels and take the stairs. Apart from burning calories, taking
the stairs strengthens leg muscles, increases bone density, reduces blood
pressure, and even lowers the risk of dying prematurely.
Note: Heart patients and the people with knees and
ankle’s problems should avoid stair climbing or should consult with a doctor
before making stair climbing a part of their daily workout routine.
15. Go for a Walk in Morning and Just After You Eat
Some people, especially the ones suffering from overweight
and obesity, feel dull, tired, and low on energy. Waking up early and going for
a morning walk will keep you energetic throughout the day. If you have no time
to spend every day in a gym, then a short 30 minutes morning walk will work as
a good warm up. During a morning walk, the fresh air refreshes your mind, and
you will be able to make better plans for the day. Besides its benefits in
reducing weight, a good morning walk also improves appetite and helps you get a
better sleep at night. Walking just after a meal is as important as the morning
walk. Studies show that having a half an hour walk just after a meal greatly
helps reduce weight. Due to increased insulin level after a meal, the
human body tends to store more fat, and it can be prevented by taking a walk.
Note: People who experience mild fatigue or other
problem when walking just after a meal should take a walk after 30 minutes of
having a meal.
16. Add Spices to Your Daily Meals
Some antioxidant spices like cloves, black pepper, cinnamon,
oregano, and paprika are found to reduce the negative effect of fat-containing
food. Fat-containing food is responsible for adding a high amount of
triglycerides in your blood. Adding antioxidant spices to your meal reduces the
amount of triglyceride by a great deal.
17. Eat in Peace Without Electronic Interference
It feels great to watch your favorite TV show with a big
bucket of popcorn and cola in your hands, but that way, you lose track of how
much have you eaten, so far. Many types of research indicate that inattentive
eating (eating in the presence of electronic diversions) increases the food
intake. Thus, eating while watching TV or while chatting with your friends on
your phone is not recommended.
Posts
No comments:
Post a Comment