How to Lose Weight Without Excercising
By: Martin Yalemba Kapenda
Tags: Weight Loss, Weight Loss Program, Weightlosstransformation, Weightloss Recipe, Weight Loss Tips

Regular diet plans are a challenge to adhere to for prolonged periods. It can also be hard to find the time to exercise. So the question is whether it is possible to lose weight without doing either? Using a variety of methods of weight control is vital for maintaining a healthy body weight. In this article, you will learn 20 techniques that people can use to lose weight without diet or exercise.

1. Boost your cooking skills

Understanding how to prepare meals and developing better skills in the kitchen can be a powerful way to lose weight without reducing food intake. People who have more knowledge about how to cook different foods are more likely to eat a wide variety of highly nutritious ingredients, including fruit and vegetables, which are great for weight loss.

Researchers are in fact, increasingly linking weight gain and obesity to poor cooking skills. People who are not confident in the kitchen can try taking a cookery class or watching cooking videos online. This is available on various social media platforms

2. Eat more protein

Protein is an essential part of a healthy diet and is necessary for growth and efficient metabolism. Protein can increase feelings of fullness and delay hunger.

A minor study in young women found that eating high-protein yogurt as an afternoon snack reduced hunger and calorie intake at later meals.

Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs in meal plans.

3. Eat more fiber

Fiber is in fruit, vegetables, legumes, and whole grains. Fiber is different than other foods because the body does not digest it in the small intestines. Instead, the food moves to the large intestines, where fermentation occurs.

This benefits people by:

· increasing fullness

· slowing down digestion

· increasing food transit time and nutrient absorption

· preventing constipation

People can add more fiber into a balanced diet by:

· eating fruit every day

· including whole grains in the diet, such as steel-cut oats and brown rice

· eating plenty of vegetables

The fiber in the skin of many vegetables is also beneficial.

4. Get more sleep

Having enough restful sleep is essential for general health and weight maintenance. Poor sleep disrupts important hormones, including those involved in metabolism. Having less than 6 hours of sleep a night can increase a person’s risk of being overweight or obese.

5. Reduce stress

A rise in stress levels can also disrupt hormonal balance. When a person is stressed, their body produces hormones called glucocorticoids. Too many glucocorticoids can increase a person’s appetite, leading to weight gain.

Stress also triggers emotional eating. Emotional eating is when a person eats unhealthful foods to try to control and improve a negative mood.

Methods to reduce stress include:

· reducing caffeine intake

· practicing meditation or mindfulness

· saying no to non-essential commitments

· spending time outdoors

· trying yoga

Reduce Stress

6. Play around with plate sizes.

A common strategy used for weight loss is to play around with plate sizes and the portions on a plate. At dinner, one idea is to use your smaller salad plate for grains and protein and your larger dinner plate for non-starchy vegetables.

This helps you to fill up more on those low-calories veggies. Another plate idea: If one is at a holiday or special event with some of your favorite desserts, don’t deprive yourself. Instead, serve yourself a portion using a small plate instead of a large plate.

7. Watch your portions.

In the United States, especially at restaurants, people are accustomed to getting super-sized meals! Plan to eat only half of what you’re served. If possible take home a doggie bag of leftovers.

8. Eat without distractions.

Take a retrospection about the last few meals that you ate. Were you reading or watching something on a screen? Maybe driving and eating? It’s easy to eat too much if you’re not focused on what you’re eating. It is advisable to put away the phone (or turn off the TV or whatever else distracts you) to enjoy each bite. Eating mindfully by chewing slowly is another way to focus on what you’re eating, so you’re truly aware of when you’re full.

9. Take Your Coffee Black

Over 50 percent of Americans drink coffee on a regular basis, and many of them use calorie-laden additives like sugar, flavored syrups, or cream in their beverage. As a result, rather than being a zero or five calorie drink, the average calorie count of a cup of coffee spikes to 1,280 percent, to 69 calories, according to a recent study published in the journal Public Health. Not only will taking your coffee black save you nearly 500 calories a week, but, since more than 60 percent of those calories come from sugar, you’ll also be lowering your risk of insulin resistance, diabetes, and other metabolic disorders. Leaving the sugar packets on the shelf is one of our easy ways to cut calories.

Black Coffee

10. Carry a Water Bottle Everywhere

Did you know that 60 percent of the time we inappropriately respond to thirst by eating instead of drinking? This is reported in a study in the journal of Physiology and Behavior. Experts believe the mistake stems from the fact that the same part of our brain controls hunger and thirst, and sometimes it mixes up the signals. Not only will keeping a water bottle around help you respond to thirst correctly, but chugging water can help you feel full, keep your metabolism humming, and even help you debloat!

Handy Water Bottle

11. Keep a snack in Your Bag

Don’t push through the day starving. Studies have found that those who eat late lunches, and those who go the most time in between meals end up consuming more calories during those meals compared to those who eat more often. The reasoning is simple: when you’re hungry — and running on empty — your body switches to starvation mode and increases production of your hunger hormones, which then causes you to overcompensate at your next meal. To keep yourself from overeating, always carry a snack with you.

12. Weigh yourself.

Getting to weigh oneself a few times a week is a good habit. This can for a lot of people can be stressful, but it can provide some really important feedback before things start to worsen. You don’t have to weigh yourself every day, but stepping on the scale two to three times a week can help you nip weight gain in the bud, so you don’t have to take drastic action with your diet later.

13. Hydrate, hydrate, hydrate.

Sometimes when you think you’re hungry, you’re actually thirsty — maybe even slightly dehydrated. So in between meals, before you eat try drinking a big glass of water. It’s also a good idea to do that before a meal: It leads to greater weight loss, one study showed. And carry a bottle with you throughout the day, to sip as you go.

14. Write things down.

Studies have shown that writing down what you eat is one of the most effective weight loss tools out there.This can be done in a journal, using the notes app on your phone, or your favorite weight loss app, recording what you eat is the single best way to identify those sneaky little ways you might be overdoing it.”

15. Brown Bag It

Preparing your own lunch means you put the calorie-cutting power in your own hands — not in the hands of the restaurateurs who have no stake in your weight-loss journey. Prepare any of these healthy lunches under 400 calories, and you’ll save 600 calories a meal compared to if you ate at a standard sit-down restaurant, whose midday meal can average more than 1,100 calories.

16. Free Yourself From Your Desk

A lunch break should be just that — a break! Research published in the American Journal of Clinical Nutrition found that children who eat while distracted (like while watching T.V.) can consume 218 calories more in one sitting than they would otherwise. Experts explain that keeping your mind busy while eating can prevent certain satiety cues from instructing your brain that you’ve had your fill

17. Clear Food from Your Workspace

Ever heard of the seafood diet? You see food and immediately eat it! To curb your junk food consumption, start by ridding your workspace and kitchen counters of your dietary kryptonite. Keeping these vices visible will set yourself up for failure by triggering a trait dubbed by Oxford researchers as “visual hunger:” an evolutionary trait that increases levels of hunger hormones when we see food. Instead, hide your stash in opaque containers or in the back of your cabinet.

Workspace

18. Always Sub Fries for A Side Salad

One needs to get into the habit of substituting fries with salads. Doing so can save over 150 calories while filling you up with fiber-rich veggies that are great for improving digestive health.

19. Try a New Recipe

Comfort foods earn a spot in our hearts because they taste good and evoke strong, pleasant memories of growing up. Although it’s OK to indulge in one of these classics occasionally, you may want to cut down on the number of mother’s recipes in your weekly roundup. According to an analysis of 30 years of data by the London School of Economics, the traditional meals our parents and grandparents used to make are simply too caloric for our less-active generation.

20. Watch Your Screen Time

Research first linked TV watching to obesity more than 25 years ago, and since then additional research has been done to indicate how screen time in general (time spent in front of computers, iPads, etc.) can contribute to weight gain. Since watching TV or surfing the Internet during a meal can be distracting. A Harvard study found it tends to lead people to eat more and thus consume more calories. Instead, experts advise unplugging during mealtime so you can focus on what you are eating, that way you Will not overeat and you will know when you are full.

Lets meet on the other side to learn more about Weight Loss without Excercising!