If you’ve ever wanted to lose weight, it’s most likely that you’ve heard of the exact same phrase repeatedly uttered: “exercise more and eat less”. Even though that method is tried and tested, exercising more sometimes isn’t an option for everyone.
Maybe you have an injury, a condition like arthritis, or just plainly want to avoid doing anything physical. With that said, is all hope lost? Believe it or not, there are still plenty of ways to lose weight while cutting back on physical activities.
But be aware that it will take longer to lose weight without exercise because your metabolism won’t speed up as much. However, this offers you the opportunity to plan out how you will lose weight with a healthier long-term focus rather than a short-term one.
Let’s jump right into some ways you can lose weight without exercising.
#1: Run the race with patience
When starting, you’ve got to come to terms right away because you won’t see fast results.
In confronting this truth, you will save yourself from disappointment and stay committed in the long run, to where you will inevitably see great results at the end. The quicker you internalise this, the faster you can stay on track to lose weight.
#2: Mind your portions
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Now, you’ve got patience in place. So, what’s next?
Be sure to pay attention to your food portions when eating. One way to do so quickly is to watch your plates. The larger your plate is, the more you will be eating than if you used a smaller plate instead.
That’s why you can use this trick to your advantage by using a smaller plate when it comes to protein and grains and utilising the larger ones for non-starchy and low-calorie vegetables. Keep this principle in mind for your sweet treats too.
If you’re over at a friend’s or relative’s house and don’t have your usual plates to work with portions, don’t panic. Simply halve what you’re typically served, especially when it comes to generous servings as a guest. For those dining out, don’t be afraid to split the meal before you dig in and pack the rest home for later.
#3: Fix your distractions
It’s common for most of us to eat while the television is running or catching up with K-dramas. But what you probably don’t know is that you’ve eaten more than you needed to, thanks to those distractions.
Registered dietitian Heidi Katte advises us to practise mindful eating by chewing slowly. This is one way to focus on what you’re eating, so you can stop when you’re full. From now on, remember to put away those distractions to avoid overeating.
#4: Take in more fibre
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Fibre is a substance in foods such as beans and broccoli that can miraculously help you to feel fuller so that you eat less.
Women are recommended to eat 25g a day, and men should consume 38g, but most people barely even reach that amount. With this knowledge in mind, be sure to load up on the fibre, but keep it in moderation. Folks looking for foods to help curb appetite can check out our list of natural foods here.
#5: Get drinking
Jill Weisenberger, the owner of Food & Nutrition Solutions by Jill in Virginia, shares that drinking water alongside your fibre consumption is a win-win combination for weight loss.
Water can also fill you up and replace those sugary drinks that can add hundreds of more unhealthy calories to your daily diet. Don’t have the habit of gulping? Why not try carrying a water bottle with you the next time you head out? Or you can also set phone reminders to take a break and take that glass of water before resuming work.
#6: Fill your plates with protein
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Foods rich in protein can significantly help fill up your stomach and give you that extra fuel.
Weisenberger highlights that 25 to 30g of protein per meal are generous amounts to start your weight loss journey. Consider adding protein-rich foods like salmon, tuna, chicken, and Greek yoghurt to your meals.
Check out this list of 20 delicious foods high in protein to give you some ideas for your next meal prep!
#7: Get enough zzz
Sleep is one of the most important factors when it comes to regulating your hunger hormones. If you don’t get enough sleep, your body often signals that it’s hungrier and forces you to eat more and hold onto that fat you’re trying to lose.
Night owls will also probably agree that they tend to reach for that slice of frozen pizza in the fridge or cook a pot of ramen to satisfy night cravings. To stay focused and alert for your weight loss plan, get at least seven hours of sleep a night.
Final thoughts
We think you must have heard of the phrase, “you are what you eat”. If you want to lose weight without exercising, that’s not impossible.
As we’ve shared in this article, mind what you put into your mouth, put away distractions while eating, and getting enough shuteye can help. You may even want to try the 80/20 eating plan if you’re up for a fresh challenge. Now, get those jiggly fats out of sight!