- Ethan Hudson
Lose Weight Without Exercise in 2021 (10 Proven Ways)
No more fretting over workouts. Just do this to lose weight.
If you are trying to lose weight using exercises and not getting the desired result, lose no hope. Here is an easy but assured way to lose weight without fretting too much over strict workout sessions.
When it comes to losing weight, what you eat is key—and studies show there are plenty of weight-loss strategies that have nothing to do with exercise.
Check out these 10 science-backed tips to lose weight without exercise.
1. Don’t Drink Your Calories
It’s a simple way to take in fewer calories overall. But there’s another important reason to follow this rule: Drinking calories, rather than eating them, is less satisfying and doesn’t lead to the same feeling of fullness, research shows.
So that’s another reason why drinking your calories—especially sugary bevs—can lead to weight gain.
2. Cut Down on Sugar
Sugars are a type of simple carbohydrate that occurs naturally in some foods and drinks. They are also an additive in certain foods and drinks.
Consuming too much sugar can lead to health problems, such as increasing the risk of weight gain, diabetes, tooth cavities, and more.
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.
3. 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).
4. Control 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. (Do the opposite when you’re eating healthy foods, like salads or roasted veggies—then it makes sense to supersize those dishes!).
Another important tip: Don’t eat from packages of anything, even those “healthier” chips or crackers. Portion some out into a dish, and put the bag or box away.
5. Stay Hydrated
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.
6. Chew More
A small study showed that “prolonged chewing” at lunch leads to eating fewer snacks later in the day.
It’s worth noting, though, that many of the study participants reported that they really didn’t enjoy the lunch, with all that chomping. So worth a try, but it may or may not work for you.
45 yr old Mom of 3 Susan Atlee used this solution to drop 33lbs in 28 days without doing any additional exercise or dieting. Try this now!
7. Eat More Mindfully
In other words, slow down. Your brain needs to catch up with your mouth and send the signal that you’re full, and that’s harder when you’re speeding through your meal.
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.
8. Load Up on Protein Too
“Like fiber, the protein naturally helps you feel full by influencing the production of satiety hormones,” says Ansel.
“It takes a long time to digest, so you’re unlikely to go scrounging for a snack after a protein-rich meal. And here’s a neat trick: Protein also takes more energy to digest than, say, fat or carbs, so you don’t store as many of its calories. For maximum impact aim for 20 grams per meal from lean proteins such as fish, chicken, turkey, eggs, and low-fat dairy.”
9. Cut Out Diet sodas
A recent study found that kids and teens who drink diet beverages eat more calories during the day.
This is just one of several studies connecting diet drinks to weight gain. So again—water is a great bet!
Want to make it more interesting? Get a water bottle infuser, an easy way to add fruit.
10. Eat More Fiber
“Fiber helps with weight loss in so many ways,” says Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer.
“For starters, it expands in your gut like a sponge so it’s a natural appetite suppressant. Plus, the latest research is finding it has beneficial impacts on good gut bacteria that help produce hormones in the gut that tell your brain you’ve had enough to eat. Aim for at least 25 grams a day from a variety of foods like whole grains, beans, fruits, and vegetables.”
BONUS TIP: Stash Food Out of Sight
One study found that obese people are more likely to keep food around in “highly visible locations.”
So do the opposite, especially with stuff that you don’t want to be munching all the time. Meaning, that bowl of apples?
Fine to keep it in your eye line. The bags of chips? Nuh-uh.
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