Without a doubt, exercise is exceptionally excellent for your mind, body, and overall health. Feeling down? Go for a jog. Want to lose weight? Hit the gym. Want to gain weight? Lift those weights. It’s a given that if you exercise regularly, your overall habitual lifestyle will improve. However, one thing that is a common oversight in the world of health and fitness, is diet. The food we intake holds the same vitality on the mind, body, and overall health, just as exercise does. Taking this into account, we are going to share with you five of the most effective ways to lose weight without exercise, all based on science!
Increase Your Water Intake
Drinking water regularly can help you lose weight, especially if you drink it before one of your meals. One study showed that adults who drank 500ml of water half an hour before meals had reduced hunger and decreased calorie intake. Additionally, they lost 44% more weight over a 3-month period compared to those who did not.
If you also replace unhealthy drinks that are fuelled with calories with water, you’ll definitely see weight-loss results.
Sleep Well and Avoid Stress
The power of sleep should never be underestimated, but in the trials and tribulations of today’s world, sleep and stress are factors we frequently tend to neglect. Doing so disrupts the appetite-regulating hormones called leptin and ghrelin. When these hormones are fluctuated, it increases your hunger and cravings for unhealthy foods. This leads to a higher calorie intake and more weight gain. If that wasn’t bad enough, studies have shown that chronic sleep deprivation and stress are often linked to several diseases such as type 2 diabetes and obesity. So, bottom line is, aim to have a good night’s rest every day and find ways to manage your stress.
Eat Fibre-Rich Foods
A diet that is enriched with fibre can help you stay fuller for longer. There are studies that show that a particular fibre called ‘vicious’ aids in weight loss significantly. It increases fullness and decreases food intake. The viscous fibre forms a gel-like substance when it comes into contact with water. This gel increases nutrient absorption time, consequently slowing down the emptying of your stomach.
Eat Plenty of Protein
Protein affects a numerous number of hormones that play a role in hunger and fullness. One study found that an increased protein intake from 15% to 30% a day helped participants lose 11 pounds over 3 months.
Eliminate Electronic Distractions When Eating
A total of 24 studies discovered that people who were distracted by a TV, phone or computer screen ate 10% more than those without. Absent-mindedness during a meal has a huge influence on your calorie intake. Inadvertently consuming extra calories accumulate overtime. This has a significant impact on your weight in the long term.
A simple lifestyle habit can help you lose weight. Eating without distraction, drinking plenty of water and consuming foods that are rich in protein and viscous fibre can help you achieve weight loss. It’s probably best not to try everything in one go. Experiment with one technique for a while and if that works for you then try another. With dedication and discipline, a few simple changes can bring about the results you desire. Good luck!