20 ways to lose weight without exercising
20 ways to lose weight without exercising
Here are 20 practical ways to get rid of some extra weight without exercising:
1) Start your meals with protein
an egg
Eating breakfast with a source of high-quality protein has been shown to help control satiety and blood sugar levels. It may also help improve diet quality in individuals with obesity.
Combining carbohydrates with protein can also help limit glucose spikes when you eat, which is especially important after a fast because protein helps slow the release of glucose from carbohydrates into the bloodstream.
Maintaining glucose regulation is vital to weight management since insulin resistance can lead to weight gain over time. Focus on including high-quality sources in your diet, such as chicken breast, fatty fish, plain Greek yogurt, tofu, and tempeh for an optimal blood sugar response.
2) Stay hydrated
Drinking plenty of water has been linked to weight loss by boosting metabolism and supporting mitochondrial health. Some studies show that drinking water can help reduce calorie intake, making weight management easier.
Remember, staying hydrated isn't just good for weight loss. It can also help reduce the risk of diseases such as diabetes, cancer, Alzheimer's and many other chronic diseases. For tips to help you get enough fluids throughout the day, see our article on the importance of proper hydration.
3) Pay attention to your portion sizes
If you're struggling with your weight while eating a nutritious, complete diet, your portion sizes may be the reason you're not seeing the number on the scale go down.
Although this may seem obvious, nutritional information on products can sometimes be misleading or difficult to interpret. Studies have shown that exposure to large amounts of food can lead to weight gain, so focusing on the amount of food on your plate is essential.
Individuals with obesity can benefit from learning how to independently judge portion sizes when seeking to lose weight.
4) Drink your coffee black
Almost everyone loves to enjoy their morning cup of coffee, and the good news for anyone on a weight loss journey is that the caffeine in coffee may promote weight loss and reduce body fat. Black coffee also helps reduce inflammation, is full of antioxidants, and may even help prevent diabetes.
If you're watching your calorie intake, you may have another reason to stick with black coffee, which is naturally low in calories. Although lattes and frappuccinos are delicious, they can contain hidden calories and added sugar, so black coffee could be a better option for shedding some weight.
5) Avoid sweets, unhealthy snacks and other unhealthy foods
Macaroni box
This may be one of the most common things you've heard if you've tried a weight-loss diet, and for good reason. Excess sugar intake is one of the leading causes of obesity in the United States.
Although eating fast food and sweets can be fun, these foods are often high in calories, added sugar, and trans fats, which means cutting them out of your diet can significantly impact your weight loss and overall health.
Fortunately, limiting your intake of extra sugars and processed foods with saturated fats has many other benefits besides weight loss. These dietary changes may support healthier skin, better cholesterol levels, and help prevent other chronic conditions.
6) Watch what you eat
As with monitoring portion sizes, tracking what you eat each day can sometimes help hold yourself accountable. You can try tracking how many grams of protein you've consumed and limit things like sugary drinks and sweets.
Focusing on mindful eating and even using one of the different weight loss apps on the market can also help you create an eating schedule and track your progress throughout the day.
7) Drink water with meals instead of soda or alcohol
water in a cup
“Don't drink your calories” is a classic expression repeated in the weight loss arena, and unfortunately, this includes sodas, alcohol and most sugary drinks.
If you're cutting out some extra calories to help lose weight, these drinks don't provide much (if any) nutritional value and can be high in calories, which is why they're commonly referred to as "empty calories."
By replacing these drinks with water, you will not only reap the health benefits of getting enough water, but you will also get rid of some of the excess sugar and consume fewer calories.
8) Get plenty of sleep
Sleep is vital to many aspects of your health, including blood pressure, immune health, cognitive function, diabetes risk, cardiovascular disease, and more. This is why it is not surprising that lack of sleep has a negative impact on people who are obese.
Chronic sleep deprivation can also make other weight loss methods less effective over time, which is why getting plenty of rest is one of the crucial foundations of healthy weight loss.
9) Eat more vegetables
Including lots of vegetables in your diet is rarely a bad thing (as long as you tolerate them), and has been shown to be especially beneficial when it comes to weight loss. Studies have shown that increasing vegetable consumption resulted in significant weight loss in healthy individuals and also helped reduce the risk of weight gain.
Vegetables are full of nourishing vitamins, minerals, and fiber and are generally low in calories, making them an excellent snack for individuals looking to lose weight.
10) Use lighter cooking ingredients
Replacing butter with healthy cooking alternatives such as olive oil, avocado oil, or coconut oil can be beneficial for weight loss and have a host of other positive health effects.
While all cooking oils are high in calories and fat, olive oil and coconut oil may have healthy effects on cholesterol levels and have no significant association with increased mortality, unlike butter and margarine.
One study of women with breast cancer found that a diet rich in olive oil resulted in more weight loss than a standard low-fat diet, demonstrating the oil's positive association with health.
11) Limit alcohol consumption
A cup of red wine
Alcohol can lead to inflammation in the body and is also associated with overeating, so naturally limiting your intake of beer, wine, and spirits is beneficial for weight loss.
Studies have shown that reducing alcohol consumption is associated with weight loss in overweight people. Meanwhile, excessive alcohol intake may also be a risk factor for obesity, so it is best to limit your drinks if you are on a weight loss journey.
12) Eat more protein
Aside from preventing glucose spikes after fasting, there are plenty of studies proving the relationship between high-protein diets and weight loss.
Protein is essential for building muscle, promotes satiety throughout the day, and may help reduce overeating.
Making sure you consume protein evenly throughout the day can also help keep your glucose levels stable, which can help reduce your risk of obesity over time.
13) Reduce stress
Girl wakes up in the morning
When you experience high levels of stress or chronic stress, you may notice that you feel physically ill. This chronic inflammation in your body is also a risk factor for obesity and type 2 diabetes, which is why practicing meditation and other relaxation techniques can be beneficial.
Stress can have a direct effect on your glucose levels and can also lead to insulin resistance over time. Taking steps to reduce stress can benefit more than just weight management. It can also help your mental health, support better sleep, and reduce your risk of chronic health conditions.
14) Cook more – carry out and eat out less
Ordering takeout may be more convenient, especially if you are busy during the week or don't enjoy cooking.
Unfortunately, many restaurants use extra butter, oil, and fats, which add a lot of extra calories to your meal. There is also the possibility that you may eat larger amounts than usual, often exceeding recommended portion sizes.
Because of this, studies have found a link between eating more home-cooked meals and improving overall health, including lower cholesterol, better metabolic health, and a lower risk of obesity.
Eating at home more frequently can help you better control calories and macronutrients, and may help control weight, and even save money.
16) Weigh yourself regularly
Weigh it on the scale
For some people, using a scale to track your progress each week can help you take charge and has been shown to support weight control.
If you're not sure how many calories you should eat each day to maintain your weight loss goal, tracking your weight over time can also help you adjust your meal plan and calorie goals.
Keep in mind that it's normal for your weight to fluctuate by a few pounds depending on factors like time of day, hydration level, and exercise, so you should aim to weigh yourself at the same time each day or week for more accuracy.
17) Replace the French fries with a side salad
While eating at home when possible is ideal for weight loss, it is essential that you have a plan of action for the times you go out to eat. Remember that moderation is the key to success!
So, when you find yourself at a restaurant with friends or family, try to choose healthy meal options, such as substituting french fries for a side salad. This way, you'll have more control over the added fat from the frying oil and can reduce the number of calories in your meal, which may support weight loss.
Bonus tip: Eat your salad first to help slow your body's digestion of any carbs or sugars in your meal to help keep your blood sugar regulated.
18) Create an emotional eating plan
Emotional eating is often associated with weight gain. If you find yourself using food to cope with your emotions or want to cut back on snacking throughout the day, creating a meal plan and schedule you can stick to is a great way to hold yourself accountable.
You can also try keeping a food diary and tracking the emotions you feel when you have food cravings to help you think logically through your meal choices.
19) Focus on whole foods
Bag of products
Eating a balanced, complete diet has many potential health benefits, one of which is weight loss. Whole foods are nutrient-dense and promote satiety.
When you focus on whole foods, you'll naturally eat fewer simple carbohydrates, processed foods, and added sugars that can lead to weight gain and overeating.
Here are some examples of whole food sources of each macronutrient group to try adding to your diet.
20) Make use of a standing desk
Girl standing with computer
Being sedentary has many negative health effects, and as we already know, standing a lot throughout the day can be beneficial for weight loss. If you have the choice, trying a standing desk or a height-adjustable desk is just a way to spend less time sitting if you have a sedentary job.
One study found that using a standing desk did not significantly affect work performance, meaning this alternative to sitting may be a worthwhile one to try. Standing desks may also help lower blood pressure and reduce lower back pain. However, we still need more research to determine the relationship.
Complete carbohydrates
Focus on potatoes, fruits, vegetables, quinoa, whole grains, oats, beans and legumes.
Complete proteins
These can come from chicken, fish, eggs, plain Greek yogurt, grass-fed beef, and tofu.
Full fat
Try to include a variety of foods such as avocados, nuts, and olives. Most animal proteins also contain complete sources of fat.
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