• Leading a healthy lifestyle is the first step to weight management.
• Incorporate more proteins into your diet, especially during breakfast.
• Switch off electronic devices when feeding to allow your brain to concentrate and prevent overeating.
• Smaller plates or dishes can force you into taking smaller portions.
• Make sure to have more food during breakfast, reduce the lunch portion, and take the smallest amount at dinner.
• Vegetables contain fibre to help in digestion and make you feel full.
• Drink a lot of water to keep your body hydrated, feel full, and cut weight by over 40%.
• Getting enough sleep and staying stress-free avoid hunger cravings, which lead to overeating and weight gain.
Weight loss Efforts Without Food or Exercise
You may be overweight or obese. Or you may want to lose weight for a leaner slimmer look. But you don’t feel like you want to go on a diet, and you despise or have no time for exercise.
Exercise can be strenuous, while dieting may be just a mirage in the weight loss journey. However, you aren’t alone in this weight loss venture. Fathom this: Official U.S government statistics show that in 2013–2016, about 49.1% of adults attempted to lose weight within 12 months. Specifically, 42.7% aged over 60 years tried to lose weight, while 49.7% between 20-39 years tried it, too. And 52.4% 40-59 years did attempt doing it also. The pattern was consistent among men and women, but 56.4% more women tried to lose weight than men (41.7%).
A significant number of people who attempt to lose weight dislike exercise. Some turn to weight loss supplements, while others turn to ways associated with food and fitness. Ultimately, here is an insight into seven practical secrets to losing weight without following a strict diet and exercise.
1. Eat More Proteins Like Eggs for Breakfast
Scientific studies show that eating more proteins (particularly the boiled eggs) may make you feel full throughout the day. You eat fewer calories, which eventually leads to weight loss. Boiled eggs are low in weight-increasing carbohydrates, and they hold amino acids, healthy fats, and antioxidants.
One study found that increasing protein consumption by about 30% daily led to the shedding of over 10 pounds within 12 weeks for the participants. And those participants didn’t watch their diets remove other foods from their meals.
2. Keep Away from Electronic Screens
You have to move away from your screens (Television, phone, computer, etc.) when eating as it’s known to lead to weight increase and obesity. You tend to eat more calories since the brain is distracted, one study shows.
Many studies show an increase in food consumption by about 10% for those who ate while glued to their screens. Switching off your screen gadgets and staying away from them is a sure way to lose weight.
But if you remain always glued to screens, you can try the Modere Trim supplement. It is a weight-reducing formula that may boost weight loss and make you leaner without exercise. Furthermore, it may help you burn fat and tone your muscles too.
3. Serve Food in Smaller Plates or Dishes
Do you want to convince yourself that you have taken a plateful? Change to feeding on smaller plates to force you into smaller portions and weight loss without exercise. Bigger dishes induce people into overeating, which may lead to weight gain. Some studies showed that, given a chance, most people fill their plates to 70% regardless of size.
Another study on Chinese buffets showed people served 52% more when using larger dishes and consumed 45% more. However, the gains got from the smaller portions in weight loss may not be realized if the meals contain ingredients that cause weight gain. E.g., more carbohydrates than vegetables and proteins.
4. Take More Breakfast Than Lunch and Dinner
The old saying, “breakfast like a king, lunch like a prince, and dinner like a pauper,” still holds for healthy weight and weight management. That means taking a big first meal since you will be able to utilise the calories more as you work.
Take a smaller portion during lunch since you will be less active. Ultimately, take a smaller amount for dinner since you will be less active during sleep. A study in Nutrients showed that people who skipped breakfast gained more weight when compared to those who took a large breakfast and a smaller dinner.
5. Consume More Vegetables and Fibre Diets
Research shows that diets with high fibre vegetables led to more weight loss, vis-à-vis low fibre vegetable diets. Vegetables not only make you feel full, but they also make you eat less, and they contain healthy antioxidants too. High fibres are also present in plant foods like beans, lentils, many fruits, and some seeds.
Feeding on vegetables and plant-based foods also helps you enjoy plant proteins, which are better for weight loss than animal proteins, studies have shown. A study showed that plant-based proteins had 12% fewer calories compared to animal proteins.
6. Drink a Lot of Water
Did you know that sometimes we confuse hunger with thirst? And we, therefore, eat instead of taking water? One clinical study found that people who drank water before meals lost more weight (44%). This is because water makes you feel full, burns fat, improves your metabolic rate, and reduces appetite (to avoid overeating).
More importantly, faster weight loss got noted in people who took water instead of sodas filled with calories. These sugary drinks never make you feel full like food does. They, therefore, lead to excessive calories without feeling satisfied. The best drinks should be water, coffee, and green tea as they are low in calories. To be more precise, a study found that those who took 250 ml of water after lunch in 24 weeks lost 13.6% more than those who didn’t.
7. Get Enough Sleep and Reduce Stress
Reduced sleep and stress usually upset several appetite-regulating hormones, making you overeat. Production of hormones that regulate appetite like leptin may get disrupted by lack of adequate sleep. Further, stress elevates the hormone cortisol, which combines with leptin disruptions to increase hunger.
Excessive hunger feelings lead to the consumption of unhealthy foods, which, in turn, causes weight gain. Studies show a link between stress and sleep deprivation to a higher body mass index (BMI) and weight gain.
Being overweight or obese is a problem for many people. But there’s no one remedy for it. This write-up has given you 7 top secrets to help you lose weight with no exercise. Get enough sleep, reduce stress, and eat a smaller portion from smaller dishes. More still, eat more vegetables, fibre, plant proteins, and let water drinking be a daily habit. And remember to eat a heavy breakfast, a smaller lunch portion, and an even smaller portion for dinner.
Finally, remember that some exercise is necessary for a healthy heart. And, it’s advisable to combine the methods with body exercises too. Or, you may also try using any top-rated weight loss supplements on the market.