We know it’s hard to follow through with an exercise plan. That’s the very reason why many fail. Indeed, I’ve lost count of how many times I told myself that “this is the day” that I’ll be making an effort to follow through with my exercise plan, only to go off-the-rails a few days later.
Soon it became, to a huge degree, this feedback loop of repeated failure, and I simply lost confidence in myself and in my own will power. I simply couldn’t exercise as regularly as I needed to, so I had to find another way to supplement the small amount of exercise I was managing in order to shed the pounds. After consulting with a specialist that my friend introduced me to, I learned that there are actually a number of ways I could lose weight with a minimal amount of exercise.
So in this article, I decided to do a roundup of the ways in which one can lose weight without exercise. Hopefully, these steps help you in your weight-loss journey and allow you to make an investment in your health.
1. Chew Slowly
Giving your brain some time to process the food that you’re eating actually helps to lose weight! And one easy way to give your brain those extra seconds to process what you’re eating is to chew slowly and thoroughly.
Indeed, studies show that chewing both slowly and thoroughly is, to a huge degree, linked to a decrease in food intake, an increase in the feeling of fullness, and the consumption of smaller food portions.
In fact, there have been 23 studies published that have reached those very conclusions; they say that fast eaters are more likely to gain weight than their slow-eating counterparts.
2. Keep Unhealthy Food on Smaller Plates
You’ll notice that the plates people used decades ago are, to a huge degree, much smaller than the plates we have now. We, as a species, are simply eating more and more, especially compared to older generations.
Interestingly enough, studies show that people can actually trick themselves into thinking they’ve already consumed enough by simply using smaller plates. Conversely, a bigger plate will have the negative effect of making the portion appear smaller, causing people to get more food.
3. Eat a Ton of Protein
It’s been known by experts for quite some time now that protein helps people eat fewer calories by making them feel full much sooner than other kinds of meals. And this is because protein actually affects more than a few hormones that are linked to feelings of fullness. Indeed, one study even came to the conclusion that increasing the protein of an individual can get him to limit himself to consuming 441 calories per day.
4. Keep Unhealthy Foods out of sight or out of Reach
It goes without saying that one who is constantly bombarded with images of unhealthy foods will, to a huge degree, tend to eat unhealthy foods. So, one way to avoid getting so bombarded is to store the unhealthy food you have at home in a place where you won’t be constantly running into them. Or you could simply save on your credit card bill and stop buying unhealthy food altogether.
Conversely, you’d do well to keep healthy foods within reach, so you’ll be grabbing them instead when hunger strikes.
5. Get Into Fiber
Simply put, fiber-rich food is one of the most healthy yet satiating kinds of food. Viscous fiber, in particular, is particularly helpful for weight loss, as some studies have already indicated. Viscous fiber is found in oats, flax seeds, Brussels sprouts, beans, and more. It would be good to make an investment in your own health by consuming these types of food whenever you can.
6. Keep Hydrated
Many don’t know that drinking water can also actually help one to lose weight, especially when done before meals. Indeed, one study concluded that drinking water half an hour before a meal reduced hunger and lessened food consumption to a huge degree.
7. Eat Smaller Portions
Larger portions naturally encourage people to eat more—or, at least everything that’s on their plate. So do the opposite and serve yourself much smaller portions.
It works, too; one study found that adults tended to eat less when there was less on their plate.
8. Leave the Gadgets Out of the Table
Studies have also found that people who eat while watching TV or watching something on their phone tended to eat more. It turns out that when our brains are concentrated on something else while we’re eating, we tend to not notice the chemical signals our brain produces to tell us that we’re full. As a result, people who eat while concentrated on a show end up eating more than they normally would.
9. Get Enough Sleep
Don’t neglect your sleep, because studies show that those who lack sleep may disrupt their bodies’ production of appetite-regulating hormones and eventually increase hunger and craving.
What’s more, lack of sleep also causes stress, making one more vulnerable to various diseases like diabetes, obesity, and the like. So an investment in a good mattress or pillow might help to get you some needed shut-eye.
Andrea Piacquadio/ Pexels
Rady made/ Pexels
Daria Shevtsova/ Pexels