How to lose weight without diet or exercise
Many people question whether if people can lose weight without exercise? Let’s begin with this: Exercise is an excellent way for your body and mind to increase your health, boost your energy, minimize risk of disease, help you sleep and many more. It also help you become more fitter and also slimmer body.
But, beside a good exercise, people also can lose weight with other method. Studies show that there are many strategy to lose weight that nothing to do with exercise:
- Learn to cook
Understanding how to cook in kitchen and develop yourself in cooking skills is an excellent way to lose weight without reducing food intake. People who have knowledge in cooking are more likely to eat variety of highly nutrious ingredients, including food and vegetables, which are great for weight loss.
If you cannot cook, don’t worry. There are plenty of free cookery class in youtube that you can watch online.
2. Control your meal portions
Whenever you eat, always remind yourself to have a smaller plates and bowls, you need take fewer calories in order to keep your weight steady. Do opposite way if you eat healthy foods like salads or roasted veggies, which means you can eat in more bigger portion.
3. Consume more protein
Protein is an essential part of healthful diet which can increase feelings of fullness and delay hunger. A small study in young women found that eating high-protein yogurt as an afternoon snack reduced hunger and calorie intake at later meals. For maximum impact aim for 20 grams per meal from lean proteins such as fish, chicken, turkey, eggs, and low fat dairy.
4. Consume more fiber
Fiber is in fruit, vegetables, legumes and whole grains. Fiber helps with weight loss in many ways because it expands in your gut like a sponge so it’s a natural appetite suppressant. Aim for at least 25 grams a day from a variety of foods like whole grains, beans, fruit and vegetables.
5. Consume Probiotics food
Probiotics are live bacteria and yeast that are good for you, especially your digestive system.People usually think these as germs that cause disease, but your body full of bacteria, both good and bad. Probiotics are called “good” or “helpful” bacteria because they help keep your gut healthy
Probiotics occur in variety of fermented foods, including: yogurt, kimchi, tempeh, kombucha, miso, etc
6. Consume healthier snack
Many people eat snack in their daily consumption. which increase in size over time. In order to reduce weight, you may eating healthful and homemade snacks which can increase fullness and reduce number of calories that people eat during meals. Healthier snack include: yoghurt, apple, bananas, broccoli, cashews
7. Get more sleep
A good night sleep is very important to maintain health and body weight. Poor sleep disrupt metabolism. Getting sleep less than 6 hours can increase a person weight or obese and also other diseases too.
8. Reduce your stress
Stress can disrupt hormonal balance which can produce hormones called glucocorticoids. with this hormones, it can increase a person appetite which leading to weight gain. You can reduce stress by exercise, practicing meditation, yoga, etc
9. Reduce sugar
Eat foods/beverages that contain many sugar can increase body weight. Try drink green tea, black teas, lemon as your beverages which has fewer calories.
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