12 ways to lose weight without exercise, according to science

12 ways to lose weight without exercise, according to science

I am not saying that exercise is not useful. Building some muscle helps boost your metabolism, posture, osteoporosis and a host of other benefits. But let's be real. What if you can't train?

I have good news for you, you don't need to train to lose weight.

You've heard of 80/20, haven't you? 80% diet and 20% exercise.

It's because of CICO. A popular expression in the weight loss community which means incoming calories and outgoing calories.

But if you want to keep your beer and pizza, there are also some tips for you.

I'm going to show you how you can change body fat by changing your lifestyle, but without exercising.

There are a handful of proven healthy weight loss methods that do not involve exercise or diet.

Here are 12 scientifically proven ways to lose weight without working

1. Drink lots of water

Drinking water may seem like a chore to many. But if you are a lazy diet trying to lose weight, this is one of the simplest changes you can make to your lifestyle today. Drinking more water has been proven to help you lose weight.

In a study of 48 overweight or obese older adults over 12 weeks of age, those who drank two glasses of water before their meal experienced a 44% drop in weight.

Research has shown that the participant who preloaded their meals with water did not eat as much, thereby reducing their calorie intake throughout the day.

The best way to lose weight without a movement program is to make sure you eat fewer calories than you burn. With water that contributes to your satiety, you will eat less food without much effort. Drink more water by adding cucumbers and mint to your glass or by drinking more herbal tea. It is also a benefit that hydration provides many other health benefits.

2. Limit sugar

Sugar is everywhere nowadays. If you are wondering how to lose weight quickly without exercise and you have not yet given up sugar, this is the best way to lose those pounds. Sugar is almost inevitable in our diet.

This is something that has been added to our snack bars, soft drinks, yogurts and even our cooking sauces. However, many studies show that our overconsumption of sugar contributes to obesity and cardiovascular disease. The condition that kills one in four Americans.

You will effortlessly consume fewer calories if you substitute processed sugars for foods like these in moderation:

Whole fruit (not pressed);

Make healthy desserts with dates; and

Raw or maple honey.

3. Count your calories

Keeping track of your energy expenditure is the best way to shed those pounds, as it will increase awareness of what you are eating.

Losing or gaining weight is about the amount of energy you put into your body versus the amount of energy you release. If you train five times a week for an hour a day but eat more food than you burn, you still won't lose weight!

For those who really want to reach their goals, there are many free fitness apps that track calories and set goals for you.

If you make sure that the food you eat is less than the calories you burn, you simply cannot fail. It is also a great method of weight management once you have reached your target weight.

4. Keep a food journal

When you budget, you’ll find it easy to use a debit card and wonder where your money went. The same goes for your diet. We often think that we eat much healthier than we do.

Popular nutritional calorie counting apps do a great job of helping someone lose weight become aware of their habits. But research has shown that many people with a BMI greater than 25 kg / m2 are unlikely to see significant weight loss with an application.

A brilliant solution for someone who is not ready to count calories but wants to lose weight quickly is to keep a food journal. Be sure to also record your snack and drinks. When you know you are examining every bank transaction, you are more careful, right? The same goes for your weight loss journey.

5. Increase your fiber intake

Like protein, fiber satisfies you. One study found that participants who ate more fiber had a suppressed appetite.

They also experimented with many different types of fiber, and found that viscous fibers are the most useful for losing weight.

You can increase your vicious fiber by consuming more vegetables and plant foods such as Brussels sprouts, sprouted broccoli, asparagus, oatmeal, legumes (lima beans, black beans) and pears.

Fiber also increases the feeling of satiety and controls your appetite. A high-fiber diet is a great way to control portions and avoid overeating.

6. Chew your food

The weight gain of many people comes down to a lack of awareness.

You may have heard the expression "make sure you spend 20 minutes eating your meal". Many studies have shown that slowing down and chewing your food helps you eat less food and therefore fewer calories.

Fast eaters are also more likely to experience weight gain.

7. Use your entrance plates

Another way to reduce portions is to eliminate your plates. Larger portions have been shown to contribute to the growing obesity pandemic in America.

Serve your dinner on your plates. This way, you will be less likely to overeat. In a restaurant, choose from the entry menu, or if you have self-discipline, ask for your leftovers to take away.

8. Remove "empty" calories

In western society, we eat a bunch of empty calories. Especially in sugary sodas and falsely labeled health drinks. These drinks will increase your risk of obesity, diabetes and cardiovascular disease.

Empty calories are also in our treats, like cookies, cakes, crisps and chocolate bars. These are the foods and drinks that have no nutritional value, which is counterintuitive when trying to lose weight.

9. Remove the transparent containers

Are you a tasty or sweet person? Whatever your poison, hide it or delete it. A big part of the weight loss journey is the fight against instant gratification and delayed gratification. Supermarkets deliberately place the brands they want you to buy at eye level. Start by removing the chocolate bar, cheese or whatever you want to snack on, from the shelves at eye level from your fridge or pantry.

Studies show that seeing your food items regularly increases your cravings for them. Other research suggests that you should clear the counter of anything but a bowl of fruit to reduce stubborn fat.

Invest in solid color containers, place them on a shelf that is not at eye level, and if all else fails, stop buying the foods you dream of.

10. Do not shop for food when you are hungry

When we have an urgent need or money in the bank, we buy more. Hunger is an emotion that becomes quite intense and a demand that we want to satisfy instantly. Grocery shopping when we're hungry will lead to poor nutritional decisions and bigger eyes than our stomachs.

As mentioned earlier, always have a protein or fat snack on hand to avoid making decisions that lead to weight gain.

11. Practice conscious eating

Spiritualists throughout history have understood this. They give gratitude before eating, treating meal time as an opportunity to connect with others, while focusing entirely on the food in front of them.

Today? We have breakfast in the car on the way to work, we have lunch at our office and we laugh at dinner in front of the television, and this affects our BMI. App, TV, and desktop notifications can make you eat 10% more.

Those who are completely distracted while eating will consume 25% more food.

12. Get your 7-9 hours

How can a lazy person lose weight? Sleep more! If you are seriously unmotivated and are already exhausted from reading these tips, this is the advice for you. It seems counterintuitive because we burn the fewest calories during sleep.

Wouldn't it be better to be productive and start moving? Nope.

Our hormones ghrelin, leptin and cortisol get out of balance when we don't get enough sleep. These hormones manage stress.