Let’s simplify this and back it up with science. Here are nine science-backed tips to help you lose weight without feeling hungry. These are the top nine weight loss tips recommended by Dieticians in India.
1- Cut back on sugar
A sugar-free diet is one of the best ways to lose weight without exercise. I am referring to added sugar, not natural sugar found in whole fruits or vegetables. I am referring to sugars such as white sugar, high fructose Corn syrup, honey, and fruit juice.
Why is added sugar so problematic? Research shows that those who consume more sugar are at higher risk for obesity. Diabetes and heart disease, it is something you do not want to experience in your life.
2- Reduce refined carbohydrate intake and finely milled carbohydrates
When it comes to weight loss tips at home, carbs are often given a bad name. Everyone believes they must cut back on carbs and eliminate them. Yes, it can work for some people, but I don’t believe it’s necessary.
3- Get enough fiber and fruits and vegetables
One of my top weight loss tips at home without doing exercise is to eat more fiber. Studies show that soluble fiber is associated with lower body weight.
Just a few examples. These include things like oats and flax seeds, chickpeas, and Brussels sprouts. They are high in fiber and will keep you satisfied for a long time. In addition to eating lots of fiber from these foods, I recommend increasing your vegetable and fruit intake. This will help you lose weight quickly, more so than the fruits.
4- Get enough protein throughout your day
The fourth tip for weight loss is to consume enough protein throughout the day. We discussed fiber and how to get enough. This was meant to make you feel fuller and last longer. It’s the exact same with protein. You can find out more about protein here.
Eat enough protein throughout the day to feel fuller longer. This will help you manage your cravings and stop mindless snacking. What are you waiting for?
A quarter of a plate can be eaten as a protein with each meal. So, when it comes to protein, you can have a quarter plate. You are all unique, and that’s okay.
5- To thoroughly prepare and to eat slowly
We eat very fast in today’s fast-paced society, which makes it easy to eat too much and gain more calories. You don’t want to overeat, especially if you are trying to lose weight. Some studies have shown that those who eat quickly tend not to eat as much.
My fifth tip for losing weight without exercise is to slow down, chew your food well, and be mindful of what you eat. Another suggestion is not to eat family-style, where everyone is putting everything on the table. It is easy to eat another helping when trying to lose weight. If you want to lose weight, prepare your meal in the kitchen and bring it to the table.
6- Get enough sleep
Everyone talks about diet when it comes to losing weight without exercise. Everybody wants weight loss tips at home but they don’t focus on sleep. But, the truth is that sleep is crucial for weight loss. If you are struggling to lose weight and have been doing everything right, it is time to look at how you sleep.
One prominent 2008 study found that short sleep duration was associated with an increase in obesity among adults. This is quite significant, so I recommend that you focus on getting good sleep. If you are trying to lose weight, ensure that you get at least seven hours of sleep each night.
7- Keep track of your progress
While I don’t recommend that you track your weight or measure how much weight you lose, it is a good idea to do so. This can seem overwhelming, but it can help you reach your goals. Research shows that people who keep track of their progress are more likely to achieve their goals. What can you do to track your progress?
Tracking your weight and measuring your progress is a good idea. Track your weight and measurements every week. You’ll be more motivated if you can do this and can see the progress. Let’s suppose you don’t make any progress; at least you are aware that something isn’t working correctly and can make some changes so you can lose weight without exercise.
8- Reducing stress
Everyone is different when it comes to stress. Stress can cause people to lose or gain weight. If you are struggling with your weight and have tried diet and exercise, look at how stress affects your body. When we produce too much cortisol (the stress hormone), it cannot be easy to lose weight, particularly around the abdomen. This is due to high-stress levels. My suggestion is to find a way to decrease your stress levels. It’s not possible to eliminate stress, but you can manage it.
9- Do more
We all know that exercise and diet go hand in hand when it comes to weight loss tips at home. Exercise is essential – my ninth tip for losing weight without exercise is to do a lot of aerobic, such as brisk walking or strength training. However, N.E.A.T is another term that can help you lose weight. People who do more N.E.A.T are likely to have lower body weight.
Although these weight loss tips might seem straightforward, it is actually quite complex. Most weight loss is easy unless you have a hormonal issue. In that case, you will need a different approach. If you are beginning, it is best to focus on the foundation. Diet, exercise, sleep, stress management are the foundation. These are the foundation of losing weight without exercise slowly but surely you will see the results
For more, connect with Addlife by Luna Jaiswal, Dietician in India.