Have trouble reaching the weight loss goals you set?
We all go through weight loss plateaus because it becomes immensely difficult to stick to diets and a tough exercise regime.
But did you know that you can easily still lose weight without exercise if you follow a couple of things that are scientifically proven to help you lose weight?
We’ve listed down 11 such secret and popular ways that trigger your brain into weight loss without Exercise.
1. Eat slowly and chew thoroughly
The brain needs time to recognize that hunger has gone away. This is why you should eat very slowly. It takes at least 15 minutes for the body to send signals to the brain that it has had enough food. In this 15 minute window, you can either chug a whole lot of food in a seating or eat slowly, the hunger will go away anyway (1).
2. Control your portions
One of the biggest mistakes we make while eating is deciding portions. We select a plate that is large and unknowingly fill it with food. The portion of your food should be very little and the only way to reduce the portion is to use small plates.
3. Add giant portions of protein
Protein is a powerful macronutrient that has proven to help in weight loss. The body takes up a lot of energy to burn protein when it is inside the stomach. Also protein requires a lot of time to digest, hence you feel fulfilled for longer. This ultimately reduces your appetite.
4. Do careful grocery hunting
When you go to the supermarket, do not add snacks to your shopping cart. These snacks pack a lot of energy. A small pack of crisps can give you as much as 500+ calories along with tons of sodium added. Extremely unhealthy, these can turn your weight loss goal impossible.
5. Overload on fiber
Fiber-rich foods are an excellent way to keep your stomach full. The body doesn’t recognize fiber as food because it has no nutrient value. But since it is solid and takes up a lot of space in your stomach, the signal of fullness is sent to the brain.
6. Drink tons of water
Water is known to reduce hunger and as well as increase your basic metabolism. You should aim for at least 8-12 glasses of water daily (2). To stop yourself from feeling too hungry, chug in a glass or two before mealtime.
7. Use blue colored plates
Did you know that the blue color is associated with hunger? Blue color ultimately sends signals to the brain that you are not as hungry as you felt. Make an effort and buy a blue plate for your lunch and dinner and always serve food on a blue plate to eat less.
8. Avoid watching TV while eating
Watching TV or using your Smartphone while eating distracts your brain and the results are that the body fails to send signals of fulfillment on time (3). Kill all the distractions when you are eating so your body can send signals on time.
9. Sleep a lot
A lot of people ignore this tip. Sleeping helps kick start your metabolism and as well as helps you control hormones that increase hunger. Sleep at least 8 hours comfortably to reduce leptin, ghrelin and cortisol in your body. All three can trigger weight gain if not controlled (4).
10. Say no to sugar
This one’s easy. Just say no to sugar no matter what, especially in fizzy drinks. Sugar can elevate hormones in your body and cause a surge in hunger. Also, sugar can be turned into extra fat very easily. Use alternative ways to sweeten your food. Go for honey or brown sugar in controlled quantities. Avoid sweeteners whenever possible.
11. Control your cheat days
Once a week, treat yourself to a cheat meal. A cheat meal can keep you on track of your diet (5). But be careful to control the portions you eat during your cheat meal. Have only 1 cheat meal per week. You can choose between a dessert or something you love to eat. You can’t have both together. You can also follow Alkaline Diet.
So you have learned how to lose weight fast without exercise. Hope these 11 ways will work for you.
Good luck everyone!
Dietitian with around 5 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.