Sports and physical activity are not the main ways to lose weight. Losing body weight is achieved not only through intense training and heavy loads, but also by limiting calories. Of course, sport is important and necessary, but it is not at all necessary to exhaust yourself training in the gym in order to lose those annoying kilos. It is much more important to eat right and change your lifestyle, which will ultimately allow you to get rid of excess weight and form the right habits for many years.
Tips to change eating habits to lose weight without exercise
The correct daily routine, the consumption of healthy foods and adequate sleep have a great impact on eliminating extra kilos. Here are 10 tips on how to eat well to lose weight without exercising.
Don't be distracted while eating
Mealtime is for eating only, so during meals you should not do any activity that could distract you. It is not necessary to write, work, read a book or a newspaper, or watch television. In such situations, control over the amount of calories consumed is lost and the feeling of satiety appears long after the person has eaten.
By eating while watching television, you can eat 10% more than under normal conditions. If you eat slowly from a small plate, weight loss will not take long to occur.
Eat slowly and chew your food well.
Research has already shown that eating large amounts of food quickly automatically increases calorie intake. The brain does not have time to receive information from food receptors quickly enough. The satiety signal reaches you in about 20 minutes, so, due to the rush, you may eat more than you need.
It's important to focus on each bite of food and even put down the knife and fork afterwards. This will help you eat more slowly, savor the food, and truly enjoy the dish.
Choose healthy meals instead of snacks
During the day, it is common for people to snack between meals, such as bologna or candy sandwiches, sugary soft drinks or salty snacks. This does not contribute to weight loss, especially without doing sports, where diet is important.
All these little snacks carry 2 threats:
- Extra calories.
- False feeling of satiety.
Snacks only provide a temporary feeling of satiety, after which you still want to eat. As a result, a person snacks during the day between meals, consuming more calories than necessary and this does not contribute to weight loss.
You have to keep in mind that even healthy snacks can be enemies of your figure. For example, a handful of nuts contains more than 200 kcal, the same as eating a bowl of protein vegetable soup (for example, lentils, chicken), pasta or rice for dinner, a dish that can satisfy you for a long time. , while a snack only calms hunger for a while.
Plan meals in advance
It is advisable to have a strict eating schedule, even if sport is not included in the weight loss program. Its presence helps the body to better prepare for food intake: more saliva and gastric juice are produced and the gastrointestinal tract is activated. As a result, food is better digested and absorbed without heaviness or discomfort and, most importantly, the body gets used to eating only at the chosen time. This is what you need to lose weight.
It is important to ensure that meal breaks do not exceed 4 hours.
You should not give up meals (for example, breakfast) in the hope that this will reduce the number of calories consumed and you will start losing weight faster. Long breaks in eating lower blood glucose levels, causing a sharp increase in cravings for high-calorie foods.
there are salads
Salads are a valuable source of fiber and dietary fiber bloats the stomach and increases feelings of satiety. By starting dinner with a salad, a person feels full almost from the beginning. You no longer want to eat the entire main course and dessert, fewer fast carbohydrates are consumed. Rich sources of fiber include Brussels sprouts, oranges, asparagus, and flax seeds. Salads are recommended not only for those who want to lose weight, but also for those who play sports or lead an active lifestyle.
Eat more protein
The fish and beef stew is rich in protein, which makes you feel full very quickly. Therefore, you should not focus solely on carbohydrates in your daily diet if you do not actively play sports. Favorite vegetables along with fish or protein meat will have a better effect on your figure.
It is useful to eat protein in the morning, because. . . This will help control your appetite throughout the day. It is worth replacing traditional porridge or sandwiches with eggs, fish and dairy products. They will give you more energy for sports and everyday activities.
Avoid junk food
If you want to lose weight, you don't need to immediately go on a strict, restrictive diet and exhaust yourself with sports. It may turn out that a diet that is too strict is simply not possible and there is a risk of quickly returning to bad eating habits. In this case, it is better to eat regularly, but correctly, strictly avoiding fast food, fatty foods, processed foods, carbonated and sugary drinks, sweets and alcohol. They do not promote rapid weight loss.
Choose healthy fats
Often when dieting, people try to limit their fat intake as much as possible. But in fact, healthy fats help you feel fuller for longer and the vitamins they contain are much better absorbed by your body. Your daily weight loss diet should include unsaturated fats, found in fish, nuts, avocados, olive oil, and other foods.
Use hot spices
Hot spices have many valuable properties for weight loss, so it is recommended to add them to the weekly menu. For example, hot pepper promotes the production of saliva and gastric juice and stimulates appetite. However, common sense and moderation should be maintained. Too many hot spices can irritate the intestines and cause constipation.
How to lose weight using the benefits of water and tea
Consuming enough water is a key factor in the proper functioning of the body and directly affects body weight and the rate of weight loss.
Here are 4 tips that will help you make the most of all the benefits of water and tea to lose weight without exercising:
- Wake up with water: Drink a glass of room temperature water within 10 minutes of waking up. This will help replenish water balance and start metabolic processes in the body.
- Drink a glass of water 30-40 minutes before each meal. This has a positive effect on the feeling of satiety and reduces appetite. Thanks to this simple habit you will be able to eat less without feeling discomfort or hunger.
- Drink at least 30 ml of water per 1 kg of weight per day. This is the optimal dose of fluid that provides the proper level of hydration and has a positive effect on the number of calories consumed. The human body is made up of 70% water, so it is necessary to periodically replenish its supply throughout the day. People who drink the recommended amount of fluid consume up to 200 fewer calories throughout the day than those who drink little.
- Opt for green or herbal tea instead of coffee. Tea promotes the fat burning process, accelerates metabolism and reduces cholesterol levels.
During the day it is necessary to drink water or green tea, and not just liquids. Although, for example, energy drinks and alcohol are liquids, drinking them is not only harmful, but also dangerous.
Diet to lose weight
Losing weight without sport or exercise is possible if the diet contains fewer calories than the body needs. At the same time, the products on the menu must cause a feeling of satiety. Nutrition in a weight loss diet should be based on the main food groups. Knowing a balanced diet will help you maintain the correct proportions between different foods.
The menu must include:
- Vegetables and (in smaller quantities) fruits. They should take up half the plate because they are low in calories in large volume. Dishes during a reducing diet are based on them.
- Protein foods, such as legume seeds (beans, lentils, chickpeas, soybeans), lean meats (poultry), fish, eggs. Its consumption protects against the loss of muscle mass.
- Foods with carbohydrates such as brown rice, whole grain breads and pastas, and cereals. These foods contain a lot of dietary fiber, the consumption of which makes you feel full.
It is recommended to add a small amount of healthy fats to foods (for example, canola oil, olive oil, nuts), include 2 cups of low-fat dairy products (plain yogurt, kefir, buttermilk, milk with 0, 5-2% fat) or equivalents, fortified plant-based calcium (e. g. soy drink). This will be useful if you play sports or simply lose weight without harming the body.
How to lose weight with little tricks
Although it may seem unlikely, you can lose weight without exercising and develop good eating habits by trying small tricks in your kitchen. Below we give you 3 tips that will help you significantly influence the amount of calories you consume during the day without exercising or much effort.
Analyze the contents of the kitchen cabinets, pantry and refrigerator.
It often happens that the most high-calorie foods (for example, cookies in a basket on the table) are at hand in the kitchen, while the fruit is hidden in the refrigerator. It turns out that people are more likely to be attracted to things that are in their field of vision, meaning they are more likely to choose unhealthy foods over safer alternatives.
You should check what's in your kitchen cabinets, pantry, and refrigerator and get rid of what's unhealthy. It is important to put low-calorie vegetables and legumes, natural yogurts, eggs, cereals or whole-grain pastas in the foreground, which will replace butter, cheese, sausages, pâtés and sausages. Place ready-to-eat fruit in a visible place instead of on a plate with chips or candy.
Choose smaller plates
Eating less requires smaller plates. It sounds strange, but this is exactly how the human brain works. The portion of a small plate appears larger, so the person feels as if they are eating as before. Dinner plates can be replaced with dessert plates and, for soups, use flatter plates instead of deep plates. This way you can lose weight without doing sports much faster.
Choose dark dishes
This tip may seem strange for weight loss, but the color of dishes has long been shown to affect how much people eat. For example, white, red and yellow increase appetite, while black or dark blue reduce it. This is due to the fact that food looks more attractive on a light background, while on a dark background the plate "gets lost" and causes less appetite.
Proper organization of the kitchen, the place where the main meal of the day is eaten, will help you lose weight and maintain your figure without much effort, without trying to do sports.
General tips for losing weight.
Losing extra pounds is also affected by normal daily activity, sufficient sleep, rest, and even the amount of heat or lighting. Here are some interesting ways to further impact your metabolism and lose weight without exercising.
Be aware of daily activities
Of course, we are not talking about torments in the gym or daily cardiovascular training to lose weight, but about everyday, everyday activities that can be done during the day and that have a beneficial effect on the figure. For example, taking the stairs instead of using the escalator or elevator, and walking instead of driving or taking public transportation, when appropriate, can help burn calories and strengthen muscles.
In the evening it is better to take a walk and get some fresh air. This will make it easier to avoid afternoon snacks, move more, and lose weight faster.
Get enough sleep
Proper hormonal regulation is essential for losing weight. Sleeping too little has a negative impact on the figure, because all types of disorders associated with the secretion of hormones that regulate the feeling of hunger or satiety can cause the development of insulin resistance and promote weight gain.
Lack of sleep also increases cortisol levels in the body, which automatically increases appetite. Cortisol, in turn, contributes to the accumulation of excess fat around the abdomen, so experts recommend sleeping at least 7-8 hours a day, which will avoid all unpleasant consequences.
Avoid stressful situations
Chronic stress causes hormonal imbalance, as does lack of sleep. In addition, many people tend to deal with problems through food, eating unhealthy hamburgers or sweets. It is necessary to avoid stressful situations and keep stress levels under control through breathing exercises and moderate physical activity and light exercise.
Use a firming massage
Massage stimulates blood circulation and has a positive effect on your figure. You can use professional treatments or do them yourself at home. It is recommended to take a contrast shower and lightly rub your feet and neck. This will help you relax and relieve tension.
Avoid baggy clothing
Wearing loose clothing hides the body, which reduces the motivation to lose weight and does not allow you to visually evaluate the figure. From time to time it is better to wear slightly tighter pants or t-shirts, which will become an indicator of whether a person is in shape or whether it is time to start losing weight.
Maintain the right temperature in your home
Interestingly, when losing weight, the right temperature at home is also of great importance. It turns out that staying in rooms with temperatures between +17°C and +19°C helps burn more calories than staying in warmer places. In such situations, the metabolism accelerates by up to 30%, which is extremely beneficial in the case of losing weight without sport or exercise.
Eat with proper lighting
You should eat in soft, warm lighting. People who use it correctly consume almost 200 fewer calories during the day than people who eat in well-lit rooms. It is worth replacing the light bulbs at home and having a romantic candlelight dinner from time to time.
All of the tips above are part of an overall strategy for losing weight without exercise, so they won't work without following an eating schedule and diet.
Psychological aspects of losing weight without doing sports.
To make progress in losing weight, you must follow these rules:
- identify factors that hinder weight loss as soon as possible;
- separate high expectations from diets and other weight loss activities;
- Consider your own current capabilities and try to focus not on losing weight, but on changing your lifestyle.
Motivation related to purely visual aspects does not contribute to maintaining the desire to lose weight.
External motivation works in a similar way, such as the insistence of a spouse or other family members on losing weight, environmental pressure, and advertising that creates unattainable beauty standards. It is very important to replace these false motivators with internal ones ("I want to do something for myself", "I want to be healthy", "I want to take care of myself").
Setting small goals instead of planning unattainable results will increase the effectiveness of the diet and all weight loss efforts.
Knowledge is power when it comes to losing weight. When a person knows what he consumes, he can make informed decisions about how to lose weight without exercising. Understanding the importance of a balanced diet and healthy habits allows you to make wise decisions when it comes to diet and daily activities. Therefore, it is important to first consult with a nutritionist about the best foods to eat and what diet to follow. The general process of losing weight in the absence of sports is associated with a change not only in lifestyle, but also in thinking.
It is important to find pleasure in losing weight and improving your appearance and well-being. Instead of dwelling on the craving for your favorite food, it is better to discover new products and flavors that will not only delight you, but also benefit you.
One of the main psychological links to weight loss is moderation. Losing weight doesn't have to be like a military program or the daily routine of a professional athlete. Crash fad diets don't work long term. Weight loss programs and products can be a waste of money and can even lead to unhealthy food cravings and overeating once the diet is over.
Discipline must be present, but it must not be torture. Making small lifestyle adjustments over a long period of time is the best way to lose weight permanently without experiencing psychological discomfort.