There are effective ways to reduce weight as well as to prevent the gain in future by following healthier habits. For these one does not need to involve in rigorous exercise. Following are the ways by which one can lose weight without exercising:
- Chew Thoroughly and Slow Down
Chewing of food is associated with decreased food intake, increased fullness and smaller portions. Quickly finishing off meals may also affect the weight. Fast eaters are more likely to gain weight as compared to slow eaters thus more likely to be obese.
- Use Smaller Plates For Unhealthy Foods
A smaller plate may help you eat less by making portions look larger. On the other hand, a bigger plate can make a serving look smaller help to lose weight without exercise.
- Eat Plenty of Protein
Protein has powerful effects on appetite. It increases the feeling of fullness, reduces hunger and helps to eat fewer calories. It is because protein affects several hormones that play a role in hunger and fullness. Some examples of protein-rich foods include chicken breasts, fish, greek yoghurt, lentils and quinoa
- Store Unhealthy Foods Out of Sight
Storing unhealthy foods which may increase hunger and cravings makes one eat more. Thus, may increase the weight.
- Eat Fiber-Rich Foods
Fiber-rich foods may increase satiety, give a feeling of fuller for longer. Viscous fiber forms a gel when it comes in contact with water. This gel increases the time to absorb nutrients and slows down the emptying of the stomach. Examples are brans, oats, cereals, Brussels sprouts, asparagus, flax seeds.
- Drink Water Regularly
Drinking water helps to eat less especially when drinking before a meal. Drinking half a litre of water before the meal reduces hunger and helps to eat fewer calories.<
- Serve Yourself Smaller Portions
Larger portions encourage people to eat more which increases the weight and obesity. So serve small portions of meals so as to maintain the weight.
- Eat Without Electronic Distractions
People who eat while watching TV or playing computer games may lose the quantity of food they have eaten. This causes overeating. Extra calories increase the weight which will lead to obesity.
- Sleep Well and Avoid Stress
Insufficient sleep and overstress may affect the appetite and weight. Lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Cortisol hormone becomes elevated when someone is under stress. Elevation level of these hormones increases hunger and cravings for unhealthy foods which leads to the high intake of calories.
- Eliminate Sugary Drinks
Adding sugars in drinks may increase the weight. Sugary beverages, like soda, increases the risk of many diseases.
- Take probiotics.
Probiotics can help to lose weight. Probiotics that contain Lactobacillus gasseri can help the body to absorb less fat from the foods.
All the above points if taken care of together can help in weight loss. Looking for Personalised Diet Plans, download Vedique Diet App created by Dr. Shikha’s NutriHealth (Under the guidance of Dr. Shikha Sharma)