Trying to lose weight but following a strict diet and hard exercise is not your thing? No worries! It is normal to feel that. Weight loss is challenging when you have to stick with them for prolonged periods. Here arises the most common question, is it possible to lose weight without doing either?
Well, by following a variety of methods for weight control, you can maintain a healthy body weight for yourself. It’s not actually weight loss but weight management that you can do by following some techniques. Let’s take a look at these weight loss techniques.
- 1 Change your recipes
- 2 Follow a high protein diet
- 3 Increase your fiber intake
- 4 Probiotic supplements
- 5 Regulate your sleep cycle
- 6 Reduce stress in your life
- 7 Don’t ignore vitamin D
- 8 Eat small portions of food
- 9 Use a smaller plate to eat
- 10 Say goodbye to sugar
- 11 Chew your food more
- 12 Try mindful eating
- 13 The final word
Change your recipes
Cooking delicious meals and experimenting with ingredients to make new dishes are two different things. Understanding how to prepare meals in the kitchen is one of the best ways to lose weight without changing your food.
Usually, people who know more about different foods and recipes are much likely to eat different dishes. Once you know about the healthy ingredients, you may create tasty food by using simple ingredients.
Do you know that it is scientifically proven that weight gain and obesity are linked with improper cooking? Here is research on it.
So people who are not much confident about their cooking must take a cooking class or take help from cooking tutorials. It will help them try new healthy recipes.
Follow a high protein diet
Protein is one of the essential parts of a healthy diet. It is absolutely necessary for muscular growth and metabolism. Eating a high protein diet makes a person feel fuller. Further, it delays hunger. The best way to increase your protein intake is by adding a tablespoon of chia seeds or hemp seeds to the breakfast cereals bowl. Or you may start taking more eggs and meat in your meals.
Increase your fiber intake
Fiber is a food component that is found majorly in fruit, vegetables, legumes, and whole grains. The body can not digest it on its own, unlike other foods. There are several benefits of fiber intake such as
- Fuller feeling
- Slower digestion
- Increased nutrient absorption
- Prevents metabolic diseases
- Prevents constipation, bloating and gas
You may add more fruit or vegetable portion in your daily diet to increase fiber intake. Additionally, add whole grains like oats, brown rice for extra quantity.
Probiotics are the name for beneficial bacteria that aid in digestion. These bacteria are responsible for maintaining a gut health and overall influencing weight gain, fat mass, and mood swings.
The human gut is the host to these bacteria by providing them food and shelter. In return, these bacteria provide a number of health benefits such as
- Providing energy for the gut wall
- Maintenance of body weight
- Metabolic support
But when you are eating a diet full of sugar and fat, it may change the balance of bacteria. These good bacterias are reduced and digestion is affected. That’s why people buy over the counter supplements for probiotics and use them daily.
On the other side, probiotics naturally occur in a number of fermented foods, including
Regulate your sleep cycle
A good night sleep is essentially required for improving the health and weight both. A poor sleeping routine disturbs important hormones of the body; it impacts the body’s metabolism too.
If you are sleeping less than 6 hours a day, it will increase your risk of being overweight. So sleep regulation is also a part of weight management.
Reduce stress in your life
Elevated stress levels also disturb your natural hormonal balance. When you are under stress, the body produces hormones called glucocorticoids. When these glucocorticoids are produced too much in number, it increases the chances of weight gain.
Stress may also lead you to eat habitually, it is called stress eating. This emotional eating usually makes you eat unhealthy food to get in a negative mood.
Try any method or technique that helps you reduce stress such as
- a regular exercise
- low caffeine intake
- spending time outdoors
Don’t ignore vitamin D
Did you know that when you are low on vitamin D, you are much likely to be obese? Although this is a contributory factor for weight gain it also causes other health problems such as
- Metabolic diseases
- Stress and depression
- Type 1 and type 2 diabetes
The biggest source of vitamin D is the sun. Some foods are also rich in vitamin D such as egg yolks, fatty fish, mushrooms etc. Additionally, you may like to use vitamin D supplements that are easily available at all health stores.
Eat small portions of food
It is better to divide your food into small portions and eat them throughout the day. One biggest mistake that people do is that they eat a huge meal and expect it to last the whole day. Sadly it doesn’t work this way.
Snacking on your food makes it more fulfilling for the body. It satisfies your hunger and makes a person energetic for the whole day.
Use a smaller plate to eat
This is a psychological tip that works for most of the people. When people use a plate for eating, they tend to completely finish it. Now if you switch your standard size plate with a smaller plate, you will eat fewer calories. This is the minimal effort that brings maximum benefits to a person watching out his diet. You may also find portion size plates from your nearest superstore.
Say goodbye to sugar
Regardless of whichever diet you are following, sugar has no place in your daily diet. The daily consumption of sugar and artificial sweeteners has a direct link with body fat accumulation. (Click here to read a research on it)
Alternately, you may try taking healthier options. For example, replace your soda with fresh mint, ginger, berries or cucumber drink. Try considering herbal, green or black teas. Avoid fruit juice as they contain the highest amount of sugar in them. However, you can eat whole fruits instead as they contain fiber.
Chew your food more
Chewing initiates the process of digestion. When you chew your food thoroughly and slowly, you tend to eat less. It also helps your body to completely break down the food to its simplest components.
Try mindful eating
Mindful eating, or eating with awareness is a way to keep an eye on what you are eating. This is exceptionally helpful for the weight watchers. By following mindful eating, a person may get over food cravings and also gets a hold over portion eating.
It only requires practice and patience. Keep yourself away from distractions such as TV, mobile phone, laptop, reading material etc that may divert your attention. Concentrate on your food when you are eating.
The final word
There are so many ways to lose weight, all of which require strenuous efforts. But if you want to lose weight without going on a diet or exercise, you should change your lifestyle. All the above tips mentioned are a great way to start making healthy lifestyle changes.
Only if you can add any physical activity like a daily walk, sports or moderate exercise, it will bring noticeable results in 2-3 months.