If you’ve been trying to lose weight for a while, it can seem like all the plans out there focus on exercise as one of their main components. Of course, exercise is fantastic for your health and will certainly help you achieve your weight loss aims.
However, what if you just hate exercise? You may prefer to take fast working diet pills that works without exercise. Some people may wish to lose weight but be unable to participate in exercise because of an injury or some other reason. If this sounds like you, it is possible to lose weight without exercise if you know some simple tips and tricks. In this article, we’ll review some of the popular ways of shaping up quickly without setting foot in a gym.
1. Weigh yourself regularly
It’s all too easy to enter a state of denial if you’ve gained a little too much weight. If you allow this denial to continue, it’s unreasonable to expect that any thing will change. So, the first step of losing weight with or without exercise is to face up to the reality of your weight. That way, you’ll know how much weight you really need to lose and will notice if you put any more on.Seeing your weight going down gradually is also a fantastic motivator not to give up.
You should weigh yourself every morning wearing nothing at all or very light clothing. If you wear clothes, try to wear something similar each day or it can affect the reading on the scale. At the end of each week, find the average of your daily weights to give yourself a weigh for that week. This gives you a more realistic overview of your weight gain or loss because your weight can fluctuate significantly day-to-day due to factors such as water retention. This is especially likely for women during certain times of their menstrual cycle.
How much weight should you lose a week? It’s tempting to try and lose weight very quickly, but this can be difficult to maintain and is not necessarily the best thing in terms of your health. So, a gradual and steady weight loss is best if you want to stay healthy and keep the weight off long-term. Losing 1-2 pounds per week is a healthy rate of weight loss for most adults. Bear in mind that it’s normal to lose a little more or a little less on some weeks, and losing nothing at all for a week or two is no reason to be alarmed.
2. Use a smaller plate
Although you may have heard this trick a hundred times, it really is a helpful weight loss method for many people. This tip is really just a way of fooling your mind into thinking you’re eating more than you really are. When we serve food on a small plate, we can dish up a smaller portion without it looking so meagre. This optical illusion leads us to believe that the portion is more generous, and we won’t eat as much. This is especially useful if you’re eating something less healthy and want to exercise moderation when it comes to your portion size.
Conversely, this tip also works well the opposite way around if you want to increase your intake of healthy fruits, vegetables and salad. By serving healthy, low-calorie foods on a larger plate, you’ll be more likely to serve yourself more because the portion appears smaller than it really is.
3. Keep a diary of what you eat
Many people do not have a clear understanding of what and how much they are eating every day. It’s all too easy to underestimate your food intake and forget some of what you’ve eaten, especially if you live a busy lifestyle.
For this reason, monitoring what you eat using a food journal can be helpful to keep tabs on your eating habits. You can get smartphone apps nowadays that make this job simpler. Many people find that they make healthier food choices when it’s all being documented in a diary. It will also give you an insight into your eating habits and help you notice unhealthy patterns that may have gone undetected. For example, if you’re always reaching for something sugary mid-afternoon, perhaps it’s time to pack a healthy snack to break the sweet habit.
4. Eat slowly and chew properly
Your brain isn’t able to immediately detect when you’re full- you need to slow down to give it time to notice that you’ve eaten enough to be satisfied. Chewing your food properly helps to prolong the time it takes to finish your meal. People who eat slowly are likely to consume less food, feel fuller and have smaller portions than those that wolf food down quickly. Research has shown that people who eat quickly are more likely to put on excess weight, and more likely to become obese, than people who take their time.
If you’ve always eaten your food quickly, this can be a difficult habit to break. You may need to make a conscious effort to slow down. Putting your knife and fork down between each bite and chewing until the food becomes liquid can help to slow the process down and make you more aware of your eating speed.
5. Don’t skip breakfast
Some people believe that an easy way to lose weight is simply to cut out one of your meals, and its often breakfast that falls by the wayside. Others find it difficult to eat first thing in the morning. However, skipping breakfast can be counter-productive to your weight loss goal. People who skip breakfast are likely to eat more in total over the course of the day because they’ll be ravenous by the time lunchtime rolls around.
So, a healthy breakfast can help to control appetite over the course of the day. Lean protein combined with slow-release carbohydrates such as eggs on whole-wheat toast is a good choice as it helps to promote satiety. If you find the thought of food in the morning impossible to stomach, take a small, healthy snack with you to eat mid-morning when food doesn’t seem so revolting. This prevents you going so long without food that you over-indulge later in the day.
6. Increase your protein intake
Including protein with your meals can help you feel full more quickly and stop you feeling hungry again so quickly. Over the course of the day, this means you’re likely to consume less calories in total. It’s believed that this happens because eating protein affects some of the hormones associated with the feeling of fullness.
However, some protein-rich foods can also be heavy on unhealthy fats and calories. So, try to eat lean protein sources. Lean beef, chicken with the skin removed and fish are all good options. Although oily fish has a high fat content, this is healthy fat which is good for your health and is a good addition to a weight-loss eating plan. Meat-free protein options include beans and pulses, nuts, eggs and tofu.
7. Prioritize sleep
You may have noticed that you tend to eat more when you’re exhausted. It’s not just you. In fact, research has shown that sleep-deprived people tend to eat more than their well-rested counterparts.
However, it’s not entirely clear why this is. Some research has shown that the human body produces more ghrelin when it’s tired, which is an appetite-stimulating hormone. You’re also more likely to seek out sweet and fatty foods when you’re feeling worn-out for a quick boost of energy, and tired people find eating these foods more rewarding. Combine this with the fact that it’s harder to control your impulses when you’re tired, and it’s not difficult to see why getting plenty of sleep is important for managing your weight.
8. Cut out alcohol and sugary drinks
Sugary drinks contain a lot of empty calories. These will cause you to gain weight without offering you any nutritious benefit. Furthermore, drinking calories in liquid form won’t make you feel full like food does. So, it’s quite possible to consume hundreds of calories-worth of drinks and still feel like you need to eat. Choosing calorie-free versions of sodas and other drinks may help. Paying attention to the labels on your favorite drinks is key, as many contain far more sugar than you would imagine. This includes coffee-shop beverages, which also tend to contain large amounts of fat. If you drink fruit juice, this also contains a lot of sugar, although it does contain some beneficial nutrients. Try to limit your juice intake to a small glass a day to get the extra vitamins but avoid sugar overload.
Alcohol also contains a lot of calories without filling you up. Although there is some evidence that consuming very moderate amounts of some types of alcohol may have health benefits, any more than this can contribute to weight gain and has various other negative effects on the health. So, cutting out alcohol is a good way of slashing your calorie intake without exercise. If the thought of giving up alcohol entirely is too much, try to cut down your intake significantly and aim to have several days a week where you consume no alcohol at all.
9. Eliminate mealtime distractions
Nowadays, many people are in the habit of eating with electronics to distract them. Watching TV or scrolling on your smartphone can make you less aware of what you’re eating and less likely to notice your body’s cues that you’ve eaten enough.
In fact, research has shown that being distracted while you eat leads to an increased overall food intake. This can cause overeating and may lead you to gain unwanted weight over time. So, try ditching the devices and focusing on eating your meal to help keep your weight under control without going anywhere near a gym.
10. Plan and prepare your meals
Although it may sound a little boring and not very spontaneous, planning a weekly menu is a great way to help you lose weight. If you buy exactly what you need for the week ahead and have a healthy menu planned, you’re less likely to deviate from the plan because you’ve already got food in. This is particularly useful if one of your diet downfalls is resorting to take-out dinners because you’re busy and don’t have anything healthy in the fridge. Preparing meals in advance can be helpful too, especially if you eat some of your meals away from your home. Taking lunch with you is often a more low-calorie option than grabbing something on the hoof. It also means that you know exactly what has (and hasn’t) been put in your meals.
11. Remain well-hydrated
Drinking plenty of water is another important tip, not just for weight-loss but for all-round health. The human body isn’t very good at telling the difference between hunger and thirst. If you’re low on water, you may mistake this feeling for hunger and reach for something to eat. Drinking water can also help to keep you feeling full, especially if you top up right before you eat. In fact, research has shown that you’re less likely to overeat at mealtimes if you’ve had some water beforehand.
So, how much water should you aim to drink? Around 6-8 glasses a day should be enough for most adults, although various factors affect your needs. As a rule, larger people need more water. You will also need to drink more during hot weather or during an especially active day, as your body will lose more water during these times as sweat.
12. Out of sight, out of mind
If you have unhealthy, fatty or sugary foods where you can see them, you’re more likely to give into temptation and consume more than you should. Of course, the most obvious answer is not to have these foods in your house at all, as it’s all too easy to grab some chocolate from the kitchen whereas you may not feel so motivated to go all the way to the store to pick some up.
However, sometimes this just isn’t possible if other members of your household are unwilling to give up their treats to support your weight-loss efforts. If this is the case for you, insist on storing these foods somewhere where you can’t see them. Putting them in a cupboard that you don’t habitually need to access very often is best.
Otherwise, store them in opaque, plain containers so they’re not calling your name. If you can’t see them, you’re less likely to crave them. At the same time, you need to give yourself other options so you don’t feel completely deprived. Make sure you have healthy snacks such as fruits and vegetables available and keep them visible. That way, you’re more likely to reach for the healthy stuff if it’s near to hand.
13. Boost your fiber intake
Increasing the amount of fiber in your diet can help you feel fuller for longer and prevent overeating. In particular, viscous fiber has been found to be very useful in aiding weight loss. This is because it turns into a gel-like substance when it mixes with water in your digestive tract. This gel slows down the absorption of nutrients and slows the transit of food through your gut, so you shouldn’t feel hungry again too quickly.
Viscous fiber can be found in foods such as oats, oranges, beans and flax seeds. You can also buy a dietary supplement called glucomannan which is high in viscous fiber. This can be helpful if you are struggling to get enough in your diet or dislike foods which contain viscous fiber naturally.
14. Ditch the fad diets
It can be really tempting to try extreme or ‘fad’ diets that promise extremely quick results. You’ll often see celebrities in magazines or on social media promoting a trendy new diet or pill designed to make you lose a large amount of weight in a very short space of time. Many will give you a quick burst of weight loss, but they aren’t a good option if you want to sustain weight loss over a longer period of time.
At worst, these diets and pills can be dangerous and cause health problems after a relatively short period of time. Some diet pills and teas contain ingredients such as laxatives which can have long-term implications. Research has also shown that crash dieting doesn’t lead to long-term weight management.
In fact, you’re likely to put any weight you lost back on, plus a little extra. So, fad diets can actually cause you to gain weight over time. This can lead to a pattern of yo-yo dieting, where you gain and lose weight in a cycle which can go on for many years. Some experts believe that this type of weight pattern can make developing weight-related illnesses such as diabetes and heart disease even more likely.
15. Eat healthy fats
There’s a commonly-held belief that eating fat of any kind is bad for weight loss. However, this is a complete myth. Of course, eating foods loaded with unhealthy, saturated fat is bad for your health and your waistline. However, healthy fats are another story entirely. In fact, eating foods high in good fats can help to boost satiety and keep you fuller for longer. They also have plenty of health benefits including promoting healthy hair, skin and nails. These foods are relatively high in calories, so you should stick to sensible portions, but consumed in the right amounts they can be a real ally in your weight-loss mission. Good options include oily fish, avocados, nuts and seeds.
16. Learn to cook
Research is beginning to suggest a link between people becoming de-skilled in the kitchen and rising rates of obesity. If you lack confidence in the kitchen, you’re more likely to resort to pre-prepared convenience foods and take-out meals to avoid cooking. These types of food tend to be higher in salt, fat, sugar and overall foods than those prepared at home.
On the other hand, people who feel confident enough to cook their own food regularly are more likely to use fresh and healthy ingredients and will have more control over what goes into their bodies. If you cook most of your meals yourself, you’re able to reduce the amount of saturated fats and other high-calorie ingredients you include. Once you’ve mastered the basics, it’s easy to find recipes and techniques for cooking delicious meals with fewer calories.
If you’ve never learnt to cook properly, you could join a class to learn how to cook some popular meals. Some even focus on cooking healthy meals for weight loss. If you can’t afford a class, don’t panic. There are plenty of online courses and tutorials which you can access for free. Alternatively, you could ask a friend or family member with good cooking skills to show you the ropes and teach you to make a handful of healthy meals from scratch.
17. Increase your vitamin D intake
It’s increasingly common to be deficient in vitamin D. However, people who don’t get enough of this vital nutrient are more likely to be overweight or obese than those who get enough. Vitamin D deficiency can also lead to other health problems such as metabolic syndrome, mental health problems, diabetes and brittle bones. Humans can synthesize their own vitamin D from exposure to sunlight, so spending time outside can be very beneficial. However, this may not be possible, for example during winter months when it’s cold and sunlight is scarce.
You can get vitamin D from food sources, although getting enough can be difficult. Eggs, fatty fish and some mushrooms all contain a reasonable amount. Fortified breads and cereals can also be useful sources. If you believe you aren’t getting enough vitamin D, it may be worth getting tested to find out if you have a deficiency. If this is the case, vitamin D supplements may help you maintain a healthy weight and guard against some of the health consequences of vitamin D deficiency.
The bottom line
Hopefully, you now understand some ways in which you can lose weight without exercise or, in fact, going on an unhealthy fad diet. Remember that exercise doesn’t have to be in a gym. Any increase in your daily physical activities will be good for your health and can help to increase your weight loss. Walking a little more, taking the stairs instead of the elevator or getting out and about outdoors with your kids are ways to get a little activity in without even noticing.
By eating a healthy diet with a range of vital nutrients, getting enough sleep and finding ways to manage your portion size, it’s possible to achieve a healthy rate of sustainable weight loss without lifting a single dumbbell.