Written by Mervat Rashad
Wednesday, March 29, 2023 02:00 AM
Are you looking forward to lose weight But you don’t have the time, energy, or ability to exercise. If that’s the case, you’re not alone. According to the American Heart Foundation, some of the main reasons people don’t exercise include fatigue, lack of time, feeling unmotivated, and a lack of endurance. Gym membership costs, and here are ways to lose weight without exercising, according to the website ” eatthis”.
1 – Eat a well-balanced and nutritious diet
The key to healthy weight loss is eating a variety of nutrient-dense foods that fill you up without the extra calories. You can lose weight healthily by eating at a calorie deficit of approximately 500 calories per day..
2 – Use smaller dishes
It may sound too simple to be true, but serving your meals on smaller plates can help you eat less and improve your eating habits.
3- Drink more water
Staying hydrated can support weight loss in several ways. For example, drinking water can act as an appetite suppressant, stimulate your metabolism, and help your body burn fat for fuel. Research shows that drinking a glass of water before meals reduces food intake at a meal. next.
4- Get enough sleep
A study published in the Journal of Nutrients It indicates that sleep is critical to weight loss. For example, one study confirmed that individuals who underwent 14-day calorie restriction experienced less fat loss when they got 5.5 hours of sleep compared to 8.5 hours. This is likely due to Increased production of the hunger hormone ghrelin when you are not sleeping.
5-Manage stress
Your eating habits are likely to be affected if you’re constantly stressed. Managing any stress you’re dealing with is a productive way to lose weight without exercise. According to a 2017 study, stress and negative moods were associated with overeating and decreased physical activity—two important risk factors for weight gain..
Chronic stress can increase cortisol levels, which can lead to increased appetite and weight gain.
6- Fill half of your plate with vegetables
Eating more nutrient-dense, low-calorie vegetables can help fill your belly without all the extra calories.
Filling your plate with vegetables provides fiber and fills you up with fewer calories. It also leaves less room for higher-calorie foods and reduces the total number of calories in your meal..
7 – Reduce the intake of processed foods
Most processed foods (such as breakfast cereals, processed meats, cheese, candy bars, and baked goods) are high in calories, added sugar, fat, and sodium. Research shows that eating too many processed foods can cause weight gain..
Processed foods are often high in calories and low in nutrients and can contribute to weight gain. Instead, focus on eating whole and minimally processed foods..