Losing weight requires a calorie deficit, which means that you must burn more calories than you consume. In order to do this, consider both what you are eating and how much physical activity you get.
For many, though, it can be difficult or boring to exercise, which limits your ability to burn calories. In this case, what can you do? Luckily, there are still many things you can do to help the process of losing weight.
Here are some ways to lose weight without exercise:
1. Remove or limit sugar. At the top of this list has to be the removal of sugar from your diet and that includes excessive consumption of fruits. Yes, fruit is healthy but too much of it, especially on a weight loss plan will only slow your progress so cut out sugar and limit fruit to one or two pieces per day.
Berries, apples, and grapefruit are among the best fruits when trying to lose weight.
2. Chew thoroughly. When you chew your food thoroughly, you slow down the speed in which your food gets consumed. This gives your brain time to process how much food you’ve had and let you know when you’ve had what your body requires.
This helps to reduce your food intake and ultimately the number of calories you consume.
3. Use a smaller plate. Using a smaller plate will help to cut down portion sizes. When serving food on a smaller plate, it will appear much larger, but in reality, you are consuming much less than usual.
Portion control is one of the most important factors when trying to lose weight.
4. Eat plenty of protein. A diet rich in protein can help increase feelings of fullness, reduce hunger, and keep you from consuming too many calories.
This is because protein can affect hormones such as ghrelin and GLP-1, which play a role in hunger and fullness.
Every meal should contain protein.
5. Fasting. Intermittent fasting and multi day fasts are one of the best lifestyle changes you can incorporate to improve your life and general well being. Time restricted eating will stop snacking at hours you shouldn't be eating.
Start with a 16 hour daily fast combined with an 8 hour eating window and build on it, incorporate longer fasts the more comfortable and confident you become with fasting.
6. Eat foods rich in fiber. Fiber aids with your digestion, plus certain types of fiber can help you feel fuller for longer.
Viscous fiber forms a gel when it comes into contact with water. This gel in your stomach will slow down the rate that your stomach empties.
Good sources of this type of fiber include oats, beans, asparagus, and flax seeds.
7. Drink plenty of water. Water has no calories, so when water is your beverage, your only calories come from your food.
Research has also found that drinking water prior to a meal can help reduce hunger and the number of calories consumed during the meal.
8. Eat without distractions. You’re more likely to overeat when distracted. Put aside electronic devices, including TV and cell phones, when eating. When you pay attention to what you are eating, you will find yourself eating less and consuming fewer calories.
9. Sleep more and avoid stress. When you don’t get enough sleep, the production of the hormones leptin and ghrelin may become disrupted, which may lead to hunger and junk food cravings. Aim for 7 to 9 hours of sleep every night and if you don't get it try taking a 25 minute afternoon nap.
Stress can have a similar effect on your cravings, as it causes the production of cortisol to increase. Practices such as Tai Chi, Qigong, Yoga, and Meditation can all help lower stress levels, burn more calories, and ultimately help you to lose weight all of which you can learn from me at Rising Dragon School.
10. Non-Exercise Activity Thermogenesis (NEAT) is the energy we use for everything we do that is not eating, sleeping or sports-like exercise. Activities such as walking your dog, talking, gardening, or even tidying your house.
Although traditional exercise is important it is said that NEAT is even more important. So, as long as you are active and moving around for the majority of the day along with a calorie deficit you will lose weight.
Any sort of movement will help burn off more calories. Plan activities that you enjoy so that they don’t seem like exercise:
Play with your children or pets.
Enjoy a game of your favorite sport with friends or neighbour’s.
Going for a leisurely stroll in your neighbourhood or nearby park will give you an opportunity to add some serenity from nature to your life while helping you to lose weight.
As you can see, there are many things you can do that will help reduce your calories without having to exercise but for the sake of your health you should try and incorporate some form of exercise 30 minutes per day which will speed up the process of your weight loss goals.
Be active and don't give up on your goals!