Learning how to lose weight without exercise and pills is something that everyone can benefit from. You might have heard that the only way to drop excess weight is to spend hours at the gym, but nothing could be further from the truth.
Everyday tasks have a huge potential for contributing to your overall calorie burn. Instead of resigning yourself to a formal exercise program that you hate, consider the hidden opportunities to get in shape during the course of your day. How about mowing the lawn instead of paying the neighbor's kid to do it? Clean your own apartment or take a walk on your lunch break instead of spending that time watching cat videos. Even little things like getting up to change the channel and doing squats while you wait for your ramen water to boil will add up.
With the rise in technology, people have become more and more sedentary, but there are lots of great answers for how to lose weight without exercise. Some of them can be incorporated at meal time. Try chewing slowly, which allows your brain to catch up to your hunger cues so you stop before you are stuffed. Eating slower also lets your stomach's fullness register before you've overdone it. Using smaller plates tricks you into thinking you're eating more than you are, which can save you loads of calories. Here are some other great ways to lose weight without exercise and pills.
⭐ Limit Yourself to One Serving at Mealtime
⭐ Drink a glass of water 30 minutes before your meal
⭐ Remove the blue light in your fridge - this can suppress your appetite
⭐ Don't use red, orange or yellow dishes - this increases your appetite
⭐ Get plenty of protein from healthy sources like fish, chicken, eggs and beans
⭐ Keep unhealthy foods out of the house so you aren't tempted
⭐ Get plenty of fiber to control your appetite
⭐ Skip the soda in favor of fruit infused water
⭐ Eat without distractions like your smartphone or TV
⭐ Get 7 to 9 Hours of Sleep Each Night to Regulate Your Appetite Hormones
⭐ If you're on antibiotics, take a probiotic supplement to restore your gut bacteria
⭐ Eat natural probiotics from yogurt, sauerkraut, and kefir
⭐ Replace table salt with pink Himalayan salt
⭐ Wear Fitted Clothing to Discourage You from Eating Too Much
⭐ Park further away and burn calories by walking
⭐ Replace junk food at snack time with healthy choices like berries, apples, nuts, kale chips, sunflower seeds, dried fruit and whole grain crackers
⭐ Drink sparkling water instead of wine or beer
⭐ Turn off a few lights and lower the volume on your music so you can concentrate on your meal
⭐ Weigh yourself at the same time every day for an accurate picture of your progress
⭐ Try meal prepping so you are always ready with a healthy meal when you're hungry
⭐ Sit up straight to engage your core muscles
⭐ Drink plenty of water - dehydration can trick you into thinking you're hungry
⭐ Eat more water filled foods - bell peppers, celery, cantaloupe, and carrots are great choices
⭐ Don't skip meals - choose low-calorie options three times a day
⭐ Go for a walk every day
⭐ Stop chewing gum - all that air you swallow will lead to bloating
⭐ Practice relaxation techniques so you don't overeat due to stress
⭐ Weigh and measure your foods so you are able to stick to one portion
⭐ Wear vanilla scented perfume, which can help control cravings
⭐ Eat more beans
⭐ Get a dog so you're forced to take regular walks
⭐ Skip the buffet when you go out to eat
⭐ Enjoy treats in moderation so you don't feel deprived and end up binge eating
⭐ Prepare your own meals to control fat and calories
⭐ Keep a food and exercise journal to keep yourself accountable
You might be wondering how doing the things above contribute to weight loss or have some questions as to their efficacy. There are also lots of myths and untruths that hang around the internet adding to the confusion on the best ways to lose weight so let's take a look at some of the important issues.
This is why fiber is a key to losing weight
One of the most important things to consider when you're trying to lose weight is to get enough fiber. Fiber is digested slowly, which means that when you get enough, you have built in appetite control and are able to ward off hunger between meals. The average woman should be getting at least 25 to 30 grams of fiber each day. The best sources of fiber include fruits, vegetables and whole grains.
The Importance of Protein in a Weight Loss Plan
Protein is another nutrient that is vital for weight loss. It gives your body energy so that you can exercise and also helps your muscles recover after exercise. Protein should make up about 25-30% of your daily calorie intake. Choose healthy sources of protein like chicken breast, sirloin steaks, tilapia, beans or nuts.
Don't Be Afraid of Carbs when Losing Weight
Many people make the mistake of thinking that carbs equal weight gain. That's simply not true. In fact, your body needs carbs for fuel. The trick is choosing the right kinds of carbs. You should be going for complex carbs like those found in vegetables and whole grains, and avoiding simple carbs like those found in white rice and white bread.
Good Fats Are Important to Healthy Weight Loss
Fat contains 9 calories per gram, making it something you've got to be watchful for when you're trying to lose weight. Like carbs, your body needs some fat just for healthy function. You need to get your healthy fat from foods that contain omega-3 fatty acids, polyunsaturated and monounsaturated fats. You should limit saturated fat and avoid trans fat altogether. The right fats will fuel your body and satisfy your appetite without getting in the way of your weight loss goals. Just be sure to eat them in moderate portions.
Vitamins and Mineral Are Essential when Losing Weight without Exercise or Pills
There isn't a magical vitamin or mineral that will cause the fat to melt off your body. However, getting the recommended amounts of each is important for keeping your body healthy so that you can make healthy food choices and stay physically active. Important nutrients include vitamins A, C, D, and E, potassium, calcium, iron, magnesium and B vitamins. Be sure to balance the foods you eat so that you can meet these recommendations. If you have food restrictions or are concerned about your levels, talk to your doctor about taking a supplement to fill in the gaps.
Why you should be careful of your salt and sugar intake
While there are lots of nutrients you must have, there are a few that you should limit. Sugar is a huge source of hidden calories and can really get in the way of dropping excess pounds. Sugar is hard to limit because it shows up in a huge number of foods, including salad dressing, pasta sauce, bread and much more. Limiting your sugar intake naturally cuts calories so read labels and eat as many whole foods as you can to keep your intake under control.
When it comes to salt, less is better. Your body needs some to function properly, but too much raises your blood pressure and risk of heart disease. However, it can also make you look salt can make you look bloated because it causes you to retain water. If you really want that svelte silhouette, cut your salt intake. Again, reading labels can help you choose low-salt foods that are conducive to weight loss.
The best drinks for weight loss
Thirst can masquerade as hunger so paying attention to your liquid intake is also important. Sometimes, getting a drink of water will keep you from overeating. However, many women completely underestimate how many calories they take in from drinks. Soda, energy drinks, sweet tea, juice, cocktails, and smoothies all contain calories. If you forget to account for them, you are going to be overdoing it, which won't do much to help your weight loss goals. Water and unsweetened tea are your best choices because they quench thirst and are free of calories and added sugar. Use lemon or other fruits to make flavored water you're going to love.
A word on diet soda - it might seem like a virtuous choice, but artificial sweeteners can be detrimental to your weight loss goals. Some research shows that they trick your body into thinking it's getting something sweet, but when it doesn't, you crave more sugar. If you're going to indulge, go for the real thing, but make sure you account for the calories in your daily totals.
Understanding calories is essential to losing weight
Whether you want to count calories or not, it's important to balance what you take in with what you expend. By cutting calories from your food and burning calories with exercise, you create the deficit necessary to lose weight. Low-calorie foods, such as lean protein, fruits, vegetables, whole grains and low-fat dairy will help you satisfy your appetite, get your required nutrients and drop excess weight at the same time. When it comes to weight loss, the bottom line is consuming less calories than you use but making sure you get the most from the caloric value of the foods you do eat.
Using meal prep to aid weight loss
When you're trying to lose weight, it's vital to plan your meals and snacks. Doing so means you'll always have the ingredients on hand to quickly throw together something to eat when you're hungry. Build your meals with plenty of protein and fiber and be sure to choose foods from each of the food groups. That way you can fill up, but still control your calorie intake at the same time. Many people choose a meal delivery service for help in learning how to create healthy meals that are conducive to weight loss.
If you are a beginner to meal prep, this video shares some great tips.
How to keep track of weight loss
Many women who lose weight and successfully keep it off attribute their success to keeping a food journal When you record your meals and snacks, you hold yourself accountable. No one wants to write down a huge slice of cake or a jumbo soda when they should be recording a salad and a veggie burger.
A food journal also lets you see what times of day or what circumstances cause you to eat too much or make unhealthy eating choices. That way you can be prepared with a plan when those things happen again. Choose something you can carry with you so that you can record meals in restaurants or while you're at work.
How to use portion control to lose weight
Watching the amount of food you eat is just as important as paying attention to what foods you eat. Overdoing it on serving size can really get in the way of dropping those pounds you want to get rid of. Read the nutritional information on a given food to discover what a portion is. Then weigh or measure your foods until you can eyeball a proper serving You'd be amazed at how quickly the weight falls off when you stop eating portions that are too large.
This video will help you understand serving sizes to aid your portion control.
Why fad diets are not the best way to lose weight
Weight loss doesn't happen overnight. It's going to take some time. That means you will have to make lifestyle choices that will get you where you want to be. You might be tempted to turn to fad diets that promise quick results. However, this is one of the worst things you can do. Fad diets often use unhealthy supplements of pills or eliminate entire food groups, which sets you up for nutrient deficiencies. It's best to stick to the tried and true method of eating a healthy and low-calorie diet and staying as active as you can.
With some willpower and motivation, you CAN lose weight without exercise or pills. You should find it easy to incorporate the tips at the top of the article into your lifestyle without feeling deprived or stressed.
Good luck with your journey.