HOW TO SLIM DOWN WITHOUT EXERCISE
How to slim down without exercise
How to slim down without exercise is quite different because exercise is key to most weight loss plans because it helps you burn more calories, and more calories burned equals more pounds lost.
But what if you hate exercise? Is it required to lose weight? It certainly helps you stay healthier but it is not mandatory. Furthermore, there are ways to lose pounds without exercising. Here’s how:
1. Lessen the measure of your plate
Most Nigerian plates are 11 or 12 inches wide. If you stick to a plate that is nine or 10 inches wide. However, you can cut around 23 percent off the sum you serve yourself.
It’s a carelessly simple approach to cut things down, besides that, this is a decent method to slim down without exercise.
Also, if you use a smaller serving spoon, you can serve yourself around 14 percent less at every meal. Also, over a number of months, that can add up to a lot less food and weight loss.
2. Eat Plenty of Protein
Protein effectively affects craving. It can increase feelings of fullness, reduce hunger and help you eat fewer calories.
This is also a good method on how to slim down without exercise. Furthermore, this may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin.
One study found that increasing protein intake from 15 percent to 30 percent of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast. Furthermore, what’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
3. Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. This is a good method on how to slim down without exercise. Furthermore, studies also shows that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.
Viscous fiber forms a gel when it comes in contact with water. Besides that, this gel increases nutrient absorption time and slows down the emptying of your stomach. Furthermore, viscous fiber is only found in plant foods.
Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. However, a weight loss supplement called glucomannan is also very high in viscous fiber.
4. Dim the lights and lower the noise
Individuals who went to a fast food restaurant where the lighting was softer and the music was more soothing ate, on average, 175 fewer calories than those who ate in the same place with bright lights and blaring music. This is a method on how to slim down without exercise.
Furthermore, two things happen when you dim the lights, you have a tendency to eat slower and your food cools off. That’s helpful because when you rush through your meals, you usually consume more calories. And hot food is more appealing than cold food.
5. Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal. This is a good method on how to slim down without exercise.
One study in adults found that drinking half a liter of water about 30 minutes before meals reduced hunger and lessened calorie intake.
Participants who drank water before a meal lost 44 percent more weight over a 12 weeks period compared to those who did not. If you replace calorie-loaded drinks such as soda or juice with water, you may experience an even greater effect.
6. Eat Without Electronic Distractions
Paying attention to what you eat may help you consume fewer calories. This is a good method on how to slim down without exercise.
Individuals who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating. Furthermore, one review of 24 studies found that people who were distracted at a meal ate about 10 percent more in that sitting.
Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25 percent more calories at later meals than those who were present.
If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.
7. Sleep Well and Avoid Stress
When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight. This is a good method on how to slim down without exercise.
A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed. Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.
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