Lose Weight Quickly Without Exercise- Myth Or Reality?
Losing weight quickly is a tricky thing, to be precise. People try all sorts of things, from crash diets to rigorous exercising, to shed those extra pounds from the body. But the results are less satisfactory than they want. Sometimes, people push themselves so much that they fall sick. It is not mandatory to hit the gym daily when you want to shed excess fat from the body. One top way to lose weight is to balance food intake and daily exercise. When you are too busy to squeeze in some time for exercise, you can try the below-mentioned ways to lose weight quickly without any drastic side effects.
- Add More Fiber To Your Diet
Fiber is one of the essential components of your diet. When you consume fiber-rich foods, it increases satiety. You feel full for a longer time.
It has been revealed in research and studies that viscous fiber helps in losing weight significantly. It does so by reducing food intake as it increases the feeling of being full after eating a small portion. Taking thread as the starter is the best thing to do, as it is a natural appetite suppressant.
Fiber also impacts good gut bacteria, which makes you feel full and stop eating more. Eating 25 grams of fiber daily is excellent. Add beans, whole grains, vegetables, and fruits for your fiber requirements.
- Cut Down On The Sugar Content Immediately
There is no clear evidence that sugar individually leads to weight gain. But sugar goes into foods that are high in calorie content. Consuming foods with sugar content is a strict no-no when you want to lose weight without exercising.
When trying to remove that excess flab from your body, cut off the sweetened lattes, soda, or your favorite dessert, for that matter, from your diet. Refrain from all kinds of sweetened sugary drinks and beverages. Avoid bread, salad dressing, ketchup, and similar items as they contain high sugar.
- Avoid Any Distractions While Eating
Do you know that when you spend total concentration on eating, you consume fewer calories?
It might sound strange, but it is true. People lose track of how much food they have eaten, and, in most cases, they end up overeating. Electronic distractions are common now as people watch TV or play games on smartphones while eating and many more.
Health experts and nutritionists recommend always concentrating on your food while eating. You will not only enjoy your meal properly, but you will eat as much as needed. This will help reduce calorie intake, and you can lose weight quickly.
- Include A Considerable Amount Of Protein In The Diet
Protein impacts your diet significantly. Protein intake reduces hunger pangs, increases the feeling of fullness, and lets you consume fewer calories. Protein influences the production of GLP-1 and ghrelin, which are satiety hormones in the body.
After a protein-rich meal, you might not scrounge for a quick snack anytime soon. Proteins take some time to digest. Also, proteins need more energy for digestion when compared to carbs or fats. Therefore, there is no fear of calorie storage.
Try including 20 grams of protein per meal. However, choosing the source of protein is what you have to be careful about. Include lean proteins, like chicken, eggs, fish, low-fat dairy, and turkey.
- Slow Down While Eating And Chew Thoroughly
The human brain takes time to process that you have eaten enough. Experts say that you must chew the food properly and thoroughly. This not only helps in easy digestion and better absorption, but it increases your eating time. When you chew slowly and thoroughly, your food intake decreases, and you feel full. You also tend to eat small portions.
Various study reports reveal that people who eat fast will likely gain more weight. Eat your food slowly and gain fewer calories to lose weight quickly.
- Drink Water And Keep Yourself Hydrated
Did you know drinking water sufficiently can help in losing weight effectively? If you drink water before a meal, you will likely consume less food, thus bringing in fewer calories. Drinking ½ a liter of water sometimes before a meal helps suppress appetite.
People who drank water before a meal shed 44% more weight in 12 weeks when compared to others.
Refrain from consuming sugary or aerated drinks and beverages like juice and soda as they quickly add to the calorie count. Drink water to stay hydrated and feel satiated.
- Try Avoiding Stress At All Costs
Stress is a giant killer for the body and the mind. Stress impacts weight as well as appetite drastically. A highly stressed person has higher levels of the hormone cortisol. Fluctuations in these hormone levels increase food cravings and hunger pangs.
With increased cortisol levels in the body, there is immense craving for comfort foods. These foods are packed with high calories and contain high sugar and condiments. Consuming these foods increases calorie intake, leading to weight gain.
Stress also increases the risks of various ailments, including cardiovascular diseases, type 2 diabetes, obesity, etc.
- Stay Active As Much As You Can
You may not have enough time to work out to lose weight. However, that does not mean you will embrace a sedentary lifestyle. Make it a habit to walk when you can instead of using a bike or car. Avoiding the elevator at the workplace or elsewhere and using stairs will also be helpful when you want to lose weight.
To Sum Up
It is clear from the above points that making necessary lifestyle and dietary changes can help you lose weight successfully without exercising. Nutritionists and health experts recommend creating an eating plan that you must continue. This not only helps in keeping the perfect nutritional balance in the body but also helps in shedding off those extra pounds quickly.