Following a conventional diet and exercise routine can be tedious and inconvenient. However, there are several simple ways that can help you lose weight without exercise.
You are busy with your work, your hectic life and alike, but don’t let this deter you from losing weight.
There are various simple yet effective ways to lose weight without exercise, as well as to sustain your weight loss results long term.
Here are 12 simple yet effective ways to lose weight without exercise:
1. Eat More Protein
A diet high in protein reduces your appetite and increases feelings of fullness, reduce hunger and a good way for you to reduce calories intake.
Protein-rich diet is great to suppress intense cravings for high-calories food.
Simple ways to increase the amount of protein in your diet include eating more lean white meat, fish and egg white.
Eating white meat is better than red meat in terms of lower fat content; red meat has much higher fat content and vitamins than white meat.
I am not asking you to refrain from eating red meat, you can eat red meat but eat less frequent and strive for lean white meat instead.
2. Eat More Fibre
Fibre is incredibly important to our health, but it isn’t digested by our body. It leaves the stomach undigested and move onto your colon where fermentation occurs.
Eating fibre-rich foods can increase satiety and help you feel fuller for longer. Fibre benefits you by increasing fullness for longer, improving digestion, increasing nutrient absorption and preventing constipation.
The best way to increase your fibre intake is to eat more fruits and vegetables along with some nuts.
Are you guilty of not eating fruits and vegetables? – I hope not! With every meal, do make sure you eat more vegetables and fruits.
Nuts are great source of healthy fat and energy that you can consume to increase your fibre intake too.
However, since nuts are high in fat and calories, make sure you don’t overeat!
3. Reduce Consumption of Dairy Products
In my opinion, consuming too much dairy products such as milk, egg, cheese and alike can cause weight gain.
This is because dairy products are high in calories and delicious. Therefore, when you consume it at small quantities is still a lot of calories.
Just keep your consumption of dairy products at a minimum; once a while is cool, not more than that.
You can try alternatives such as eating oats or eating nuts.
4. Restrict Consumption of Unhealthy Foods & Drinks
The main culprit of weight gain is consuming too much unhealthy high-calories foods and drinks, especially sugary drinks.
To lose weight without exercise, you must restrict consumption of unhealthy foods and drinks.
Unhealthy foods and drinks are generally extremely high in calories and delicious such as pizza, donuts, cakes, ice cream, bubble tea, soft drinks and so on…
Consuming unhealthy foods and drinks once or twice a month is acceptable, not once a week!
To overcome this problem, you can try these alternatives to unhealthy foods and drinks:
- Yoghurt instead of ice cream.
- Oatmeal balls > Donuts
- Homemade smoothies instead of milkshake.
Don’t forget that gaining weight is one minor problem of these unhealthy foods and drinks, the major problem is increased risk of health problems.
Example of health problems you may face:
- High blood pressure.
- Type 2 diabetes.
- Heart attack.
You can reduce the risk of potential health problems with a healthy meal plan on a regular basis.
5. Drink Plenty of Water Regularly
Water is crucial for all our bodily functions such as regulating body temperature, help carry and dissolves nutrients and moisten tissues in the eyes, mouth and nose.
Drinking more water (about 2 litres of water each day) can help you eat less and lose weight, especially if you drink water before your meal.
Besides, water has zero calories and if you replace sugary drinks with water, the effect of weight loss maybe even greater.
Drinking a cup of water can also help you suppress your cravings for unhealthy high-calories food.
6. Serve Yourself Smaller Portions
When you serve yourself smaller portions, you tend to only eat what’s on your plate.
This means that you eat frequent small meals throughout the day rather than munch down on a huge portion of 1-2 meals in a day.
When you reduce your plate size and portion, you feel fuller and have lower appetite to keep eating.
According to this article, some tips for you to reduce food portions without increasing hunger:
- Make at least half your plate vegetables.
- Consume more protein in each meal or snack.
- Drink water with every meal.
- Use smaller plates.
- Meal replacement.
7. Sleep and Rest Well
Having an afternoon nap is good to boost your mood and increase your energy level, but this doesn’t replace a good night’s sleep.
When you are sleeping, your body remains active; your body repair and rebuild your cells along with regulating your mood and emotions. Getting enough sleep is important for your body to function normally.
Since we spend 1/3 of our lives sleeping, it is vital to have a good bed for a quality sleep every night.
Consequences of lack of sleep:
- Feeling tired and sleepy throughout the day (drowsiness).
- Increased irritability.
- Lower cognitive performance.
- Impaired concentration, reasoning, alertness, judgement and attention.
- Can lead to increased risk of health problem such as high blood pressure, heart attack, obesity and stroke.
- Increased wrinkles.
- Can make you gain weight!
If you want to lose weight without exercise, having a good night’s sleep should be your utmost priority!
When you lack of sleep, your body tend to have increased appetite and cravings for high-fat and high-carbohydrates food which causes you to eat and eventually leading to weight gain.
8. Try Mindful Eating
Mindful eating also known as eating with awareness, is a great way to lose weight. Mindful eating can help you to reduce food cravings and control your food portion.
Some ways to practice mindful eating:
- Avoid distractions.
- Eat at a table.
- Be aware of signs that your body is full.
According to this article, mindful eating involves:
- Distinguishing between true hunger and non-hunger triggers for eating.
- Learning to cope with guilt and anxiety about food.
- Eating to maintain overall health and well-being.
- Appreciating your food.
9. Reduce Stress
Stress can be a trigger for increased cravings for high calories food and drinks, also known as stress eating.
When your body is stressed, it releases stress hormones which disrupts your body’s hormonal balance and increase your appetite, leading to weight gain.
Stress can even trigger emotional eating. Emotional eating happens when you eat high calories delicious food and drinks to control and suppress the negative emotions.
Ways you can reduce stress:
- Regular exercise.
- Spend time with friends and family.
- Listen to your favourite music.
- Spend time with yourself and take a step out of your usual routine.
10. Walk More
Walking is a physical activity that you and I do virtually every day.
You need to walk to the fridge to get your lovely soda or beer perhaps. You also need to walk to the loo or anywhere you want to go.
Actually, you can crawl if you want to, but you better not.
It is not necessary to walk 10,000 steps every day to be healthy, but you should walk more if possible.
For example, you can park farther away to walk more and walking to your workplace.
Walking can help you improve your overall health, fitness and is also a great way to lose weight.
11. Do Household Chores
Doing household chores is a type of physical activity and it helps your body burn more calories.
Exercise and fitness is important for good health, but it doesn’t mean you need to do it to be healthy.
With a healthy daily diet and having decent physical activity, you are healthy.
Exercise and fitness is not the same as physical activity.
For example, mopping the floor is a type of physical activity, not exercise.
Same goes with sweeping the floor and other household chores…
12. Take the Stairs, Not the Elevator
If you want to burn extra calories and lose weight without exercise, then take the stairs instead of the elevator.
Stairs climbing is an excellent way to burn extra calories as you need to exert more energy to move onto the next step.
However, if you take the elevator, all you do is burning electricity rather than burning calories.
Some benefits of stairs climbing:
- Burn tons of calories.
- It strengthens your muscles.
- Easy way to overcome a sedentary lifestyle.
- Improve your cardiovascular endurance even without trying hard.