Sticking to a conventional diet and exercises can be a task. While weight loss can be difficult in itself, it gets harder when you’re a mother or a working professional. You’re too preoccupied with your responsibilities as a mother and a working professional to devote any time to your health. You’ve probably heard that eating less and exercising more is the greatest way to lose weight. In principle, that sounds nice, but it isn’t easy for everyone. When it comes to losing weight, increasing physical exercise may not be an option for some people. Is it possible to lose weight without engaging in either of these activities?
Of course it is and I will be listing 5 methods non-diet, non-exercise strategies to reduce weight. They’re all based on scientific evidence.
Chew slowly and thoroughly
It takes time for your brain to register that you’ve had enough to eat. Chewing your food completely causes you to eat more slowly, which leads to less calories consumed, enhanced fullness, and smaller portion sizes.
Your weight may be affected by how soon you finish your meals. Faster eaters are more likely to gain weight than slower eaters, according to a recent evaluation of 23 observational studies. Obesity is far more common among fast eaters. Counting how many times you chew each bite can help you get into the habit of eating more slowly.
Add plenty of Protein in your diet
Protein has a significant impact on appetite. It can help you feel fuller longer, reduce hunger, and eat less calories. According to one study, boosting protein intake from 15% to 30% of calories helped individuals consume 441 fewer calories each day and lose 11 pounds on average over the course of 12 weeks without reducing their diet.
If you currently eat a grain-based breakfast, you should think about moving to a protein-rich meal like eggs. Overweight or obese women who ate eggs for breakfast ate less calories at lunch than those who ate a grain-based breakfast, according to one study. Furthermore, individuals consumed fewer calories for the remainder of the day and for the next 36 hours.
Here are a few examples of foods that are high in protein: chicken breasts, fish, Greek yoghurt, lentils, quinoa and almonds.
Eat fibre-rich foods
Fibre-rich foods may help you feel fuller for longer by increasing satiety. According to research, one form of fibre, viscous fibre, is very beneficial for weight loss. It makes you feel fuller for longer and helps you eat less. When viscous fibre comes into touch with water, it produces a gel. This gel extends the time it takes for nutrients to be absorbed and slows the emptying of your stomach.
Only plant foods have viscous fibre. Beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds are just a few examples.
Sleep well and avoid stress
People frequently overlook sleep and stress when it comes to their health. Both have a significant impact on your appetite and weight. The appetite-regulating hormones leptin and ghrelin may be disrupted by a lack of sleep. When you’re stressed, another hormone called cortisol rises. These hormone fluctuations might boost your appetite and cravings for unhealthy foods, leading to an increase in calorie consumption.
Furthermore, persistent sleep deprivation and stress have been linked to an increased risk of developing a variety of disorders, including type 2 diabetes and obesity.
Eliminate sugary drinks
Added sugar may be the single worst ingredient in today’s diet. Sugary drinks, such as soda, have been linked to an increased risk of a variety of diseases. Because liquid calories do not affect fullness in the same way that solid food does, it is very easy to consume too many calories from sugary drinks. Avoiding these beverages entirely can provide significant long-term health benefits. However, you should not substitute fruit juice for soda because it can be just as high in sugar.
Water, black coffee, and green tea are examples of healthy beverages to substitute.
Many simple lifestyle changes can assist you in losing weight. Some have nothing to do with traditional diets or exercise regimens. You can eat more slowly, drink more water, and avoid eating in front of the TV or computer. Prioritising foods high in protein and viscous fibre may also aid in weight loss.
However, it’s probably not a good idea to try all of these things at once. Experiment with one technique for a while, and if it works well for you, move on to the next. A few simple changes can have a significant long-term impact on your weight.