How often have you heard the advice of exercising to lose weight? Unless you exercise, you will remain fat but is that really true? Moreover, with work and home to manage, can you really find time to exercise? Given the fact that physical activity is necessary for a healthy physiology, let’s assume that you are active shuttling from work to home but you don’t get time to hit the gym. Well you don’t need to because here are 14 proven tips that will show you how to lose weight fast with no exercise. These in fact are excellent strategies to shed those pounds without going to the gym.
- Chew your food
- Plate food properly
- Drink more water
- Reduce your variety and your portions
- Get more protein
- Eat a good breakfast
- Eat more fiber
- Feast your eyes on nutritious food
- Eat in a 12-hour window
- Get enough sleep
- Avoid sugar
- Drink green tea
- Turn down heat
- A healthy dose of Probiotics
1Chew your food
When you eat, your body takes 20 minutes to send your brains a signal that you are satiated. Eating too fast will work against you so chew slowly to allow your body to feel full and move food towards the digestion process. If you are a fast eater, then start slowing down by sipping water in between bites. Eating slower helps you lose weight.
2Plate food properly
When you want to lose weight faster without exercise, then you needs to focus on your nutrition as well as the method of how you eat and that includes your dinnerware. Start using smaller plates for your calorie rich foods like pastas and steaks. On the larger plates or the extra space, plate up with vegetables and eat those first. Nutrition experts advocate such a practice because it has been found that a larger plate makes people eat more.
3Drink more water
Did you know that water improves metabolism and helps burn calories? That’s one of the way how to lose weight faster without exercise at home. As per studies in the journal of Human Nutrition and Dietetics, drinking 3 extra cups of water daily will help you consume around 205 calories less than usual. This was found in studies involving human participants. Drink no less than 6-8 glasses of water per day along with less, sugar, unhealthy fat and cholesterol rich foods.
4Reduce your variety and your portions
Variety may be the spice of life but when you want to lose weight fast with no exercise, then you need to reduce your food options so that you eat less. Dieticians and studies in France found that variety in food makes you naturally eat more. In the study, it was observed that when participants were served fries along with mayonnaise and ketchup, they consumed more. Eating an everyday diet with less variety contributes to weight loss. Rather than loading up high-calorie options, go for low-calorie protein-rich foods instead.
Moreover reduce your portions of food as larger portions will obviously encourage you to eat more and gain weight. When you plateless, you eat less.
5Get more protein
Protein is essential for humans especially if you want to lose weight faster without exercise. The biggest mistake we make is eating less protein and more carbohydrate such as rice, bread, pastas and potatoes. Protein can increase satiety, reduce your hunger pangs and makes you eat fewer calories.
Protein is packed with amino acids and hormones like GLP-1, peptide YY and Cholecystokinin that contribute to the reduction of hunger and satiety. Moreover, protein increases metabolism to burn more fat. According to studies, a high protein breakfast can reduce levels of ghrelin, the hormone that causes hunger. But since too much of a good thing is also bad, then excess protein can be counterproductive, a normal adult needs about 0.8 grams of protein per kg of body weight daily. That can be increased by 15 to 30% to help you consume fewer calories per day to lose weight without exercise. Foods rich in protein are eggs, milk, meat, fish, quinoa, cottage cheese, tofu, lentils, beans and almonds.
6Eat a good breakfast
By eating a good breakfast, it doesn’t mean gorging on sausages and bacon with sandwich breads. Breakfast should be a healthy portion of protein and carbohydrate from multigrains and whole grains along with a portion of fruit. Breakfast items to consider are eggs, grilled chicken breast, oatmeal with berries, peanut butter and honey on multigrain bread, yoghurt and fresh fruits.
When you eat a healthy breakfast it can control your hunger and keep you full the entire day. All you would need during lunch is a piece of fruit or a light but healthy snack. According to health studies, those who eat a heavy breakfast are more likely to lose weight than those who eat a large dinner. A large breakfast can help maintain blood sugar and hormone regulation while increasing your energy levels in the morning necessary after a long period of fasting.
7Eat more fiber
Fiber rich foods improve digestion and gut health. It can also increase fullness and keep you satiated while loading your body with essential vitamins and nutrients. All vegetables constitute good fibre as well as certain cereals such as whole grains like oatmeal rich in soluble fibre. Legumes, fruits and vegetables also provide you rich sources of fibre. However, if you truly want to know how to lose weight faster without exercise then consume foods rich in viscous fibre that can increase weight loss without exercise. Such foods are turnips, Brussels sprouts, sweet potatoes, apricots, mangoes, oranges, legumes, oat bran and barley.
The advantage of viscous fibre is that it forms a gel when mixed with water which increases the absorption time of nutrients. This, in turn, keeps food in the stomach longer.
8Feast your eyes on nutritious food
Studies at the University of Leeds in England found that people ate fewer calories to lose weight after looking at pictures of nutritious foods like fruits and vegetables. Fill your social media and Instagram with bright salads, fruit combos, and heart healthy meals and keep scrolling them. You could also browse healthy and nutritious food options for yourself. In this way you program your mind towards eating healthier calorie less meals.
9Eat in a 12-hour window
When you eat within a 12 hour window, you improve your metabolism and encourage your body to lose weight fast without exercise at home. Eat between 6 am to pm to lose weight, reduce cholesterol and control your blood sugar. As per studies, restricting food intake to 12 hours can also be related to circadian rhythms for better food metabolism.
10Get enough sleep
People who are stressed out and suffer from lack of sleep tend to eat more. This observation is backed by science because studies have shown how people who are tired reach for more food and snacks. Sleep can actually help you lose weight. According to Marie Pierre Marie Pierre St. Onge, Ph.D., assistant professor at Columbia University College of Physicians and Surgeons, and research associate at New York Obesity Research Center says that people who lacked sleep produce more ghrelin, the hunger causing hormone. However, the problem is more often psychological than physiological.
Brain scans of sleep-deprived patients showed how that particular portion of the brain showed more activity and lit up when they reached for food in comparison to those who slept well. Onge says that a tired brain cannot control impulses which are why a well-rested person is able to control food consumption.
Most advice will say to avoid sugary drinks to lose weight but there is sugar in foods that may be labeled as healthy. For example a bottle of 340 grams of peanut butter may contain upto 19 grams of sugar. When purchasing such foods and cereals, always go for those with no added sugar.
Avoid sugary drinks, fruit juices entirely. Drink your tea and coffee with minimal sugar or without if possible. High sugary carbs and processed foods are a big No if you want to lose weight fast without exercise. Sugar is the biggest culprit contributing to weight gain so if you really want to lose weight, then sugar has to be omitted from your diet.
12Drink green tea
When learning how to lose weight fast with no exercise, there is nothing better than green tea. Green tea especially the unsweetened organic type is excellent for weight loss because of the main ingredient EGCG (Epigallocatechin gallate) that increases metabolism to burn more fat. Green tea is also full of flavonoids and healthy elements that are good for your heart. To get the benefits of green tea for weight loss, you need to drink at least 5 to 6 cups a day.
13Turn down heat
According to the journal of clinical investigation have proved that those who spent 2-6 hours a week in a 63 degree room showed more weight loss than those who sat in warmer temperatures. Further studies also showed how those who sat in rooms with chilly temperatures burned fat by more than 30%.
14A healthy dose of probiotics
There are various probiotics that can reduce the absorption dietary fat and increasing the elimination of fat from the body. This can help you lose weight without exercise where bacteria such as lactobacillus found in yoghurt function similarly. Probiotics also improve gut health and digestion leading to fat burn and less fat storage. Probiotocs reduce calorie absorption and impact hormones and proteins associated with hunger ad fat storage. Probiotics also reduce inflammation linked to obesity.