Can you lose weight without exercising? Yes, but… To lose weight, you need to change your current habits, which in most cases means eating less and eating a healthy and balanced diet, and here are some tips!
Generally, people lose weight when their body uses more calories than it gets. That is, you must burn the calories you get through meals or snacks, or you must consume them in less quantity. In order to lose weight, many people reduce the number of calories they consume in their diet and burn some by exercising. Regular exercise helps you lose weight; however, it may not be practical for some people, due to their health, lack of time, or lack of interest. However, research shows that diet is far more important to weight loss than exercise.
1. Patience in the process. Even when you can exercise, losing weight in a limited amount of time can be challenging. Since you can't move that much, be aware that it may take longer and you may have some hiccups.
2. Control your calories. Knowing how many calories you consume is a very effective way to control what we eat each day and will allow you to reach your desired weight goal. In addition, keeping track of the food we eat will help to permanently eliminate junk food from the diet. Of course, you should not go crazy counting calories either. You know that obsessing is never good.
3. Eat without distractions. Think about the last meals you ate. Were you reading or watching something on a screen? Maybe drive and eat? It's easy to eat too much if you don't focus on what you eat. Put your phone away (or turn off the TV or whatever else distracts you) to enjoy every bite. Mindful eating by chewing slowly is another way to focus on what you are eating so that you are really aware of when you are full.
4. Get more fiber. Fiber is the substance in food that helps fill you up so you feel full longer. The recommended serving of fiber is 25 grams a day for women and up to 38 grams a day for men.
High fiber foods include:
- Beans. For example, a cup of black beans has 15 grams of fiber.
- Broccoli. One cup contains 5 grams of fiber.
- Pears A medium pear has 5½ grams of fiber.
- Raspberries One cup has 8 grams.
- Whole wheat spaghetti. One cup will give you 6 grams of fiber.
- Note: Make sure to increase your water intake as you add more fiber to your diet. Otherwise, the extra fiber could be too harsh on your digestion and make you constipated.
5. Drink more water. Eating more fiber-rich foods while drinking more water is a weight loss winning combination. Water helps you fill up more, as does fiber. It can also replace sugary drinks, like soda, which can easily add 250 to 500 calories a day. Bring a bottle of water with you or set a schedule for drinking water, so make sure you drink water regularly throughout the day.
6. Add protein. Although we all need a healthy combination of complex carbohydrates, healthy fats, and protein, protein-rich foods, in particular, can help you fill up and fuel your body. The current RDA for protein is 10% to 35% of total calories, but many health experts favor increasing it in certain circumstances, including weight loss.
7. Sleep enough. Sleeping 7 to 8 hours is necessary for a healthy life. When we have not rested enough, our body automatically asks us for food to replenish energy. So if your goal is to lose weight make sure you get enough sleep to avoid bingeing on the fridge.
8. Keep healthier foods around. You're ready for a snack and open the pantry. Check out chips, cookies, and other less nutritious options. It's natural to want to reach out and make those unhealthy decisions. To help avoid this trap, stock your pantry with healthier snack options, keep your refrigerator stocked with chopped veggies, and keep a bowl of fruit in sight.