Best Methods to Lose Weight without Exercise – Are you currently on a weight loss program? Do you regularly schedule for exercise? If so, has your method worked? Sometimes we have tried hard to lose weight, a kind of regularly doing cardio exercise, but to lose 1 kilogram it feels difficult. It is normal for many people to seek various methods of losing weight without exercising.
Meanwhile we feel that our energy has been drained away, why doesn’t the scale go down? If there is a method of losing weight without exercising, you want to try it, right? Exercising does take time, not to mention the daily activities have made you tired. Commitment to regular exercise has also disappeared. Then, are there any other solutions for losing weight?
What is the method of losing weight without exercising?
It is true that your body weight will not necessarily face extreme shrinkage. However, for those of you who don’t have time for exercise, some of the following methods can be tried for lowering body weight:
1. Chew the food slowly
The brain needs time to process what we want to do. Likewise, when eating, the brain must process when we are full enough to finish eating. Chewing food slowly, feeling the taste of the meal, then swallowing it can make us awake when we are eating. You may often feel like you don’t really wake up when you’re eating, because your brain is wandering about work, schoolwork, homework, and much more. Thus, the brain does not have time to process when we are full.
Chewing food slowly can increase satiety, not only that food can also be digested properly by the enzymes located in the mouth. The calories that enter are also less. The discussion of 23 research observations reported by the Authority Nutrition, found that light eaters gain weight more easily, when compared to casual eaters.
2. Use a small plate
Dishes or dishes of various sizes. Serve small plates at home or elsewhere. When you buy unhealthy food, use that small plate. This subject can be a trick for your brain. Small plates can make a meal appear bigger, the brain also wants to catch it that way. If you use a small plate, you also get less ration of unhealthy food. You can also do the opposite trick on healthy meals, putting them on a larger plate.
3. Consume lots of protein
Protein has the function of increasing feelings of fullness, so it can help you eat fewer calories. The hormone ghrelin – a hormone that stimulates satiety – and GLP-1 can be stimulated by protein.
Based on research published by Authority Nutrition, participants were helped to eat 441 fewer calories per day and were able to lose close to 4 kilograms in 12 weeks, without getting in the way of anything, just by increasing protein consumption by 15% to 30%.
You can get protein from eggs
as the breakfast menu. Eating eggs at breakfast is believed to help include consuming fewer calories for lunch, especially as far as the day and over the next 36 hours. Protein can also be found in chicken breast, fish, Greek yogurt, and almonds.
4. Do not put unhealthy food in visible places
Storing unhealthy meals or snacks in a visible place can make you tempted to eat them again and again. Unhealthy pregnancy can also increase body weight.
Often times, we store large meals of calories in the open, easy to reach, and have more space than a place to store fruit. If you fall into this group, you should start changing the trick at this time.
5. Increase meals that have fiber
An efficient method of lowering body weight is to eat more fiber. A diet rich in fiber helps you feel full for a long time. One type of fiber, which is viscous fiber, can form a gel when it comes in contact with water. This gel is intended to increase the time it takes to absorb nutrients and slow down digestion, so that the stomach doesn’t quickly empty.
You can find this thick fiber in whole grain cereals, vegetables, fruit, nuts, and flaxseeds. Not only that, you can also get it in glucomannan supplements.
6. Drink water more often
Another method for losing weight without exercising is by drinking water before eating. This can make you eat fewer calories. Losing body fluids can also stimulate hunger, because when you lose body fluids, the brain hesitates to pick up on body signals, so that it is translated as hunger.
Drinking close to 0.5 liters of water half an hour before meals can reduce hunger. Study participants who performed this method lost nearly 44% of their body weight in 12 weeks compared to those who did not perform this method. Try to eat water, stay away from sweet drinks.
7. Change the ration to less
In the beginning it was going to be difficult. But when you are successful, then you will get used to that little ration. If you are used to large rations, you will be encouraged to eat larger rations when hungry. Large rations are also about to increase the risk of obesity.
8. Avoid eating while doing other things
As has been described above, when eating, you should not think about other things or do other work. Stay away from eating while watching TV or working at a PC. People who are distracted while eating, can eat close to 25% more calories than those who are not distracted.
9. Maintain sleep patterns and stay away from stress
When you are sleep deprived, the hormone leptin (a hormone that triggers hunger) and the hormone ghrelin become choked up. Conversely, mental stress can increase the production of the hormone cortisol, this hormone can interfere with the work of other hormones.
When these hormones are stagnated, hunger and cravings for food also increase.
10. Actively moving
Who says you burn calories just by exercising? This method of losing weight without exercising doesn’t mean you can’t move at all. You can burn calories just by disinfecting your house, walking your dog, let alone climbing stairs.
For exercise physiologists and individual trainers in Northem, California, as reported by Prevention. com, “Turn on the music, add a burning passion, and enjoy your movements.”
You can also go out to buy food or necessities on your own, without asking anyone for help. Bring groceries. You can be light exercise that burns calories without you knowing it. If you have to go to the toilet, choose a toilet that is a little far away, also by sorting out parking and where to eat.
Likewise, if you have to go to the top floor closest to a building, you may be able to use stairs as an alternative to the elevator