Dedicating oneself to daily exercise routine can be challenging. One day you can become so busy that you miss working out or maybe you feel tired to hit the gym. Even though exercise is an important aspect of helping you lose weight, it’s not a must as there are other methods to lose weight without even exercising. Most of which involve following a diet and eating behavior. Here are ten ways you can achieve it without breaking a sweat.
- Eat Less
If you want to lose weight, it’s important to minimize your food intake. Control the amount of food you eat to ensure you don’t exceed your regular intake. Large portions have been linked to weight gain and obesity.
Serving yourself just a little food will help you consume fewer calories, and you will still feel fuller.
- Chew Slowly And Thoroughly
When you have had enough to eat the brain will process, but it takes time. Chewing your food slowly and thoroughly is linked to decreased food intake and increased fullness.
Clearing your plate like a marathon will affect your weight negatively. According to a study, faster eaters have higher chances of gaining weight than slower eaters. You should probably start counting as you chew.
- Weigh Yourself
A lot of people are in denial that they are fat. They don’t step on the weigh scale and buy stretchy clothes to hide their physical look and assume they are fine that way.
Stepping on the scale after taking a shower in the morning is essential. Weigh yourself half naked, for seven days, do a total of the weights recorded, and divide by seven. That will be your average.
- Eat More Protein And Fiber
Protein is necessary for growth, and it can increase fullness. Add a tablespoon of chia seeds to your breakfast or include more eggs in your meal plans. Protein also boosts efficient metabolism.
Also, include fiber-rich foods like vegetables, legumes, fruits, and whole grains to your meals. They increase fullness, prevent constipation, and slow down digestion. Eat plenty of veggies and fruits to balance your diet.
- Change Your Statements
You probably can’t put up with working out and eating veggies, you speak negatively about them, and you feel like you will never adhere to them. If you can change that mindset to a positive one, you will witness the success.
Read some weight loss success stories. People narrate how they moved from negative to positive thoughts and the impact that had on their decisions. They reframed their thoughts to
- “I want to”
- “I have to”
- “I’m capable”
- “I believe I can”.
That expression can propel you to achieving your weight loss goals.
- Watch Out For The Carbs
If this is what you do, you are winning it already. Carbs are delicious, and they are also deliciously bad. When you are working out, carbs are your friends, but if you eat much of it and sit down to watch TV, before you know it, the single-seater couch will be too little for you.
Most people believe carbs are in rice, pasta, and bread, and they are right, but vegetables have carbs as well, but the good ones.
- Keep Unhealthy Food Out Of Sight
Putting unhealthy food within your vicinity can increase cravings and cause you to eat more. A study found out that people who consumed more high-calorie food were the ones who gained weights.
Store these kinds of foods where you can hardly see them like in closets or cupboards.
- Hydrate More
Water is vital for our bodies, and if you aren’t downing eight glasses of water every day, you are unfair to your body.
Rather than drinking sugar-filled drinks, drink some plain water and you will be good to go.
- Get Enough Rest
In other terms, get good sleep. Did you ever notice yourself eating more when sleepy?
Studies indicate that when you are feeling tired, you tend to put more food in your mouth. Always get enough sleep to avoid feeling sleepy at the wrong time.
- Keep A Food Journal
Keeping track of what goes into our mouths informs us our eating habits, and it helps with weight loss.
After every meal, set aside some few minutes to record what you have eaten. Revisit the journal after a while and compare.
Exercise is one of the most recommended ways of helping lose weight. However, if you can’t manage to stick to a workout routine, positive behaviors like the ones listed above will help you lose weight. Remember: You are what you eat!