Sticking to diets and have exercise routines can be hard to maintain. But staying slim is still always on a woman’s mind, whether for appearance or for health. Natural ways to lose weight exist, and they are not very difficult to implement and adopt for a life time.
Lets look at 10 ways to lose weight without diet or exercise so that you can get to you best possible body naturally. All of them have a scientific base!
Use Smaller Plates, especially while eating unhealthy food
The average plate size has actually increased over the years, unfortunately. Using a smaller plate gives the illusion that the portion size is bigger, tricking your brain into thinking you are eating more than enough.
Chew Slow and Well
Giving your brain the time to process the food you’re eating helps in feeling full with a lesser quantity of food.
Faster eaters tend to put on more weight merely by that same principle. To train yourself to eat slower, count the times you chew before you swallow your food.
Keep Junk Food Where You Can’t See It
Out of sight is out of mind with unhealthy food. Seeing unhealthy foods may spark a craving and lead to binge-eating. Instead keep healthier foods like fruit on counter tops so that you reach for those when you are hungry instead.
Eat More Protein
Protein can make you feel full, curb hunger and in turn help you consume lesser calories. This is because protein affects the hormones that have a role to play in hunger and feeling full. A study done on the subject found that increasing your protein intake from 15% to 30% a day helps you eat around 400 fewer calories per day. It can also help you lose weight if continued for at least 12 weeks without you having to be on a “diet”. Some great protein-rich foods include eggs, lentils, chicken, fish, Greek Yogurt, and almonds.
Load Up On Fiber
Fiber-rich foods make you feel full, and help you stay satiated longer. Fiber forms a gel when in contact with water, which helps stools forms better and promote a healthy bowel movement. Fiber helps in weight loss. Oats, cereals, beans, sprouts, oranges and flax seeds are great foods to consume to up your fiber intake.
You Already Know This One...Drink Water
If you drink about half a liter of water before a meal, it reduces hunger and helps you consume lesser calories.
Turn Off Those Gadgets at Mealtimes
Watching T.V or playing video games while eating might cause you to over eat. It is better to pay attention to what you are eating and how much to avoid gaining extra weight. One small habit can save you many unwanted kilos that may pile on.
Sleep is often that one thing we negotiate with. We’re not sure when it became okay to trade in a few hours of sleep for some more gadget time. Lack of sleep disrupts your entire body functions by disrupting the hormones that regulate appetite like leptin and ghrelin. This can increase cravings and erratic hunger patterns, which lead to weight gain and water retention too.
Stress increases the chances of Type 2 Diabetes and obesity. Spend everyday deep breathing and try not to stress out over things you have no control over.
Serve Junk Food on Red Plates
Why? Because as humans the colour red is associated with stopping or alarm or danger. Your brain is so accustomed to red being a big, fat “No”, it can also restrict you from grabbing those extra fries if served on a red plate!
What’s the Final Call?
The habits mentioned above are all lifestyle habits and will show results only if they are kept diligently. If you want to know what works for you best, try out one or a few doable ones and watch the kilos shed. In fact, once you begin to feel healthier and lighter, you’ll have more motivation to try out the rest! To help accelerate the healthy lifestyle, it is important that you stock up on healthy food.
List of Foods You Should Keep At Home
Apart from having fresh fruit and veggies at home here are some healthy snacks you can keep around your house to snack on.
- Sprouts make for a great snack. You can add some lime juice for some tanginess.
- Nut Butters are delicious and goes well with fruit, toast, in smoothies and oatmeal. They are loaded with good fat as well.
- Greek yogurt is full of protein and thick and creamy enough to make a great snack post dinner or in-between meals.
- Eggs are always good to keep at home since they are so quick and easy to make, versatile and full of protein.
- Popcorn is a quick snack which is low in calories. Makahana (lotus seeds puffed) are a good alternative to popcorn as well.
- Nuts and seeds are also great in-between meal snacks to keep at hand. They can be sprinkled over your morning oats or just had whenever you are hungry.
Keep in mind that while good diet and exercise are definitely recommended, these habits will ensure you are doing everything you can to live longer, healthier and to your body’s full potential even when you aren’t able to work out or eat clean.
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