For most people who want to lose weight, going on a diet and starting an exercise regime is the first thing that comes to mind. The two strategies can work. But did you know that it’s possible to lose weight without exercising or dieting?
It sounds too good to be true, right? But I can assure you that this is something that can work as long as you are willing to make a few changes to your daily routine. Read on to find out what you need to do.
Most of the time, we tend to respond to thirst by eating instead of drinking. This is not a smart move especially if you want to lose weight. Our bodies require as much hydration as possible. Water is essential as it flushes out toxins and most importantly, it increased our energy levels and promotes weight loss. This way you can cut down on excessive snacking.
Make it a habit to eat as many fruits and vegetables as possible. All low-calorie food cancels out other foods that are higher in calories and fats. I often start my lunch or dinner with a vegetable salad and I suggest that you do the same. Give vegetables the larger share of your meal and avoid meat. Have a large stock of fruits and vegetables in your kitchen and include a few servings in each meal or snack.
Include an extra serving of lean or low-fat protein for each snack and meal you take. You will feel full longer and you will be less likely to overeat. You can start with small portions of nuts, low-fat yogurt, eggs, and lean meat. Experts recommend that you take regular portions every 3-4 hours to keep your glucose levels up. It will also help reduce overindulgence which can lead to obesity.
Serving yourself smaller portions help you ingest fewer calories. Reduce your portions by 10%-20% if you want to lose weight. Most of the portions served in restaurants and at home are more than you need. Get to control how much you eat by using smaller plates, bowls, and cups.
If possible, we advise that you use low-fat versions of salad dressings and dairy products. You can easily reduce calories by using low-fat and lighter products. If you are lacking in ideas for substitutes you can borrow these: For dips, you can try using hummus; add cream instead of milk in coffee; and cheese on sandwiches.
When it comes to matters of health, most people neglect sleep and stress. The two have powerful effects on your weight and appetite. Lack of sleep disrupts ghrelin and leptin the two hormones that are responsible for appetite. When stressed, you elevate the hormone cortisol.
A fluctuation in these hormones leads to an increase in cravings and hunger for unhealthy food which can result in higher calorie intake. Also, sleep deprivation and stress can increase the risk of other diseases including obesity.
Added sugar is one of the worst ingredients in the diet today. Sugary drinks have been associated with an increase in many diseases. If we are not careful, we can easily consume excess calories from these beverages since liquid calories don’t affect fullness the way solid calories do.
Losing weight can be as easy as changing a few daily habits. It is not always about exercising and dieting. You can try other things like drinking more water, eating more protein-rich foods, and vegetables may also help. However, I wouldn’t tell you to try all these things at once, try one technique for a while, and if it works well, you can move to the other.