Is it possible to lose weight without exercising? This sounds great in theory, even though the most effective approach has been shown to include changing what you eat and getting regular exercise. Let’s find out if it is possible to achieve weight loss without exercise.
Weight Loss Importance
There are many potential benefits to losing weight. People who are overweight or obese have a higher risk of developing serious chronic health conditions such as type 2 diabetes, heart disease, high blood pressure and stroke. Losing weight can help reduce this risk and lower cholesterol levels, blood pressure, and other markers of health. Weight loss can also improve energy levels and mobility, so it is easier to take part in physical activities, which can positively impact mental well-being. Overall, losing weight is a great way to improve one’s overall quality of life!
Exercise and weight loss
You’ve probably heard the saying that abs are made in the kitchen, right? This holds some truth as you surely can’t hope to lose weight by out-training a bad diet. Exercise helps the body burn calories more efficiently. This is because your metabolism speeds up during physical activity. Without exercise, your body’s metabolism will likely slow down.
A speedier metabolism is one reason exercise is a natural companion to eating differently for weight loss. Depending on how much you exercise, it can help you lose weight more quickly. By watching what you eat, taking in fewer calories and burning off calories with exercise, you can potentially reach your calorie-cutting goal faster.
Thus, losing weight fast is just as much about what you do inside the gym as what you would do outside of it. However, not everyone has the time or desire to hit the gym on a regular basis. That being said, this doesn’t mean you can’t lose weight. You may build your own gym at your home with Home Gym Australia. Give them a call now.
Why can’t one exercise to lose weight?
If you have the time to exercise, you should try to do so—more for its benefits (besides just losing weight) than anything else. For some people, though, physical activity just isn’t an option when trying to lose weight. There may be several reasons why you have to try losing weight without exercising.
You have an injury that limits or prohibits exercise.- You’re getting ready for certain types of surgery, such as knee replacement, and the doctor wants you to lose weight fast. However, you can’t exercise much or at all due to pain.
- You have painful conditions such as arthritis or fibromyalgia.
- You have diabetes and/or low blood sugar, also called hypoglycemia. This means when you exercise, your blood sugar can reach dangerously low levels.
- You struggle with motivation or desire to exercise. This may not be a solid reason to avoid physical activity, but it could be why you try to find ways to lose weight without exercise.
If you can’t exercise, it may take you longer to lose weight. This isn’t necessarily a bad thing because losing weight slowly can help you keep it off more easily than quick weight loss. Losing weight too quickly may negatively affect your metabolism; losing weight more slowly can lead to more sustainable weight loss. We’re breaking down everything you can do to lose weight fast, without breaking a sweat.
Ways to Lose Weight without Exercise
Chew Thoroughly and Slow Down
Your brain needs time to process that you’ve had enough to eat.
Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes. How quickly you finish your meals may also affect your weight. Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite. Also, studies have shown that when you’re distracted, you tend to eat more. So stash your phone, turn off the TV, and pay attention to what you’re eating.
Review your portions.
When you’re at home, eat from smaller plates and bowls. You’ll likely take in fewer calories, and it tricks your brain into thinking you’re chowing down on more than you actually are. A good rule of thumb for a balanced meal: a clenched fist is a good portion size for a dense carb (1 cup), and your palm measures to about 4 oz, a good portion size for lean meat or protein—then add about 2 tbsp healthy fat (ideally from whole foods like nuts or avocado), plus plenty of green or colorful veggies to fill the rest of your plate.
When eating out, portion control can be a tougher challenge, given the giant serving sizes in restaurants, so before you go, think about how you’re going to handle that. You can order an appetizer and small salad instead of an appetizer and main dish; you can split a dish with a friend, or you can ask for a to-go box right up front, and put half your meal in there before you dig in. Have a plan and intention ahead of time, and you’re more likely to stick to it.
Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories.
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs. In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast.
What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
Cut down on sugar.
It’s unclear whether sugar in and of itself makes you gain weight. But one thing is for sure—it tends to travel in foods that have way too many calories. Whether it’s soda, sweetened lattes, or dessert, these should be the first foods to go if you’re trying to slim down. And remember, the sweet stuff is hidden in all sorts of foods—ketchup, bread, salad dressing, and so on.
Store Unhealthy Foods out of Sight
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more. This is also linked to weight gain. One recent study found that if high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible.
Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry. On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.
Get enough sleep.
It’s well-established that sleep deprivation can lead to weight gain. It comes down to hormones: Sleep-deprived people produce more ghrelin, an appetite-stimulating hormone. And they produce less leptin, the hormone that tells you when you’ve eaten enough. There’s also evidence that the overly sleepy eat more calories, and more comfort-food-carbs. And it’s no surprise that when you’re exhausted, it’s harder to control your impulses (meaning, grabbing cookie after cookie may seem like a fine idea).
Hydrate, hydrate, hydrate.
Sometimes when you think you’re hungry, you’re actually thirsty—maybe even slightly dehydrated. So in between meals, before you nosh on a snack, try drinking a big glass of water. It’s also a good idea to do that before a meal: It leads to greater weight loss, one study showed. And carry a bottle with you throughout the day, to sip as you go.
Eat Without Electronic Distractions
Paying attention to what you eat may help you consume fewer calories.
People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating. Absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate more calories at later meals than those who were present.
If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.
Breathe and Destress
When you’re stressed, your levels of the hormone cortisol spike (it’s that fight-or-flight response). And some older studies have shown that people tend to eat more if they’re “high cortisol reactors” (you know, those people who particularly tend to lose their chill under stress). So to avoid that nom-nom-nom reaction (and to protect your health in so many other ways), take time each day to do something to lower the stress temperature, whether it’s meditation, exercise, or sitting quietly with a good book.
Create an eating plan for the long haul.
The importance of looking at weight loss as a way to eat more healthfully, now and in the future. That’s why doctors and nutritionists recommend viewing your eating plan as a change in lifestyle that you’ll maintain, versus something you’ll go on and off. They also suggest incorporating foods you love into your eating plan to make sure you don’t feel deprived. Learn how to incorporate them into your plan in a healthier way.
There are plenty of ways to lose weight without going on a diet or exercising. The above tips are a great way to start making positive lifestyle changes. Adding exercise to these healthful habits can also improve a person’s weight loss results.
References:
https://www.healthline.com/nutrition/11-ways-to-lose-weight-without-diet-or-exercise
https://kidshealth.org/en/teens/no-exercise.html
https://www.prevention.com/weight-loss/a30188568/lose-weight-without-exercise-0/
https://health.usnews.com/wellness/fitness/articles/ways-to-lose-weight-without-exercise
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