Many seek to lose excess weight without diet or exercise, especially with the lack of time and the
difficulty of adhering to a healthy diet to lose weight, or go to the gym to do some exercises that help burn calories and fat.
Some people rely on losing weight at home without deprivation by organizing some dietary and lifestyle habits to achieve a significant loss of excess weight.
In this article, we learn the most important tips and tips that help you lose weight without fatigue or effort.
Weight loss without deprivation
How to lose weight without exercising
Herbs for weight loss without diet
Weight loss without deprivation
Weight loss methods should not be followed and applied as if it were a difficult task to be carried out.
Rather, eating appropriate food while following sound healthy habits may be the best way to enjoy a graceful body without depriving food, but harsh deprivation is the first step in failure in the weight loss process.
Here are some steps that help you lose weight without dieting:
Divide meals and gradually reduce portions
It is possible to eat the same types of meals that are presented to the family, but with a method of division, such as if the meal is eaten in two periods.
It is also useful to gradually reduce the amount of food in the meal until the stomach gets used to a small amount of food.
Use smaller plates for unhealthy foods
This trick helps to eat less food by making the meal appear larger than it really is, quite the opposite with using a large plate that may lead to adding more food, thinking that the portion of the meal is small.
Good slow chewing
Chewing food slowly is a good way to help you lose weight, as it achieves a feeling of satiety with fewer calories, because the satiety centers in the brain need some time to receive signals from the digestive system.
Eat a lot of protein
Protein affects a number of hormones that play a role in the feeling of hunger and satiety, so adding protein to meals helps to feel full, reduce hunger, and eat fewer calories.
Also, sticking to protein helps you lose weight every week without exercising or restricting calories.
Eat foods rich in fiber
Eating foods rich in fiber helps you feel full for a longer period, so it is a great way to lose weight without getting tired, especially the sticky fibers that form a gel when in contact with water, this substance increases the time of food absorption and slows stomach emptying, which prolongs the feeling of satiety.
Viscous fiber is found in plant foods like beans, oatmeal, oranges, asparagus, and flaxseeds.
Drink water regularly
Drinking water helps you eat less food, especially before eating, as it promotes a feeling of fullness and thus eating less food.
Drinking water also improves the metabolism and helps flush out toxins from the body.
It is suggested that you drink at least 8 glasses of water a day.
How to lose weight without exercising
In many ways, exercise is food for the mind and body, as it reduces the risk of many diseases, and can reduce depression and anxiety, in addition to increasing energy and helping to sleep, and it is sure to help in getting a more fit and thin body.
But recently many weight loss strategies have appeared that have nothing to do with exercise, we know some of them in the following lines:
Get enough sleep
The production of the hormone ghrelin increases when you stay up late or do not get enough hours of sleep, which is a hormone that stimulates the appetite, and the production of the hormone leptin, or known as the satiety hormone, also decreases, which leads to eating more food.
This is why sleep deprivation has been shown to lead to weight gain.
Thus, getting an adequate period of sleep - preferably 7 to 8 hours - and specifically during the night hours, helps greatly to lose weight without diet.
Store unhealthy foods out of sight
It turns out that if you find unhealthy foods in the most visible places in the house, it is most likely that a person will resort to them just by feeling hungry, and seeing them enhances the feeling of hunger, so it is preferable to place a fruit plate, for example on the table in the field of vision or in the center of the refrigerator in the clearest place, this method is very useful. In losing weight.
Avoid electronic distractions while eating
People who eat their meals while watching TV, or using phones, or electronic games, lose the ability to determine how much they eat, and this in turn can cause overeating, so focusing and paying attention to what is eaten helps not to gain more the weight.
Commitment to breakfast
The body retains more fat in the event that breakfast is neglected, so it is advised to commit to eating a healthy breakfast early in the morning, because it helps to regulate the metabolism, promotes the feeling of fullness throughout the day, and increases the speed of burning calories.
Replace sugary drinks with natural juices
The consumption of sugary drinks is associated with exposure to weight gain and many diseases, and they contain many liquid calories that do not affect satiety in the way that solid food affects, which leads to consuming more of them when hungry without any achievement of satiety.
Therefore, it is advised to replace it with drinking water, natural juices without added sugars, or coffee, green tea, or eating a fruit.
Serve unhealthy foods on red plates
This unusual strategy is to use red dishes to help you eat less food.
Red is often associated with pauses and warnings, so this method is recommended for unhealthy or high-calorie foods.
The red color of the dishes helps stop the reaction, and beware of overeating, thus not gaining more weight.
Breathe and meditate
Levels of the hormone cortisol rise when stress, this increase makes you feel hungry and eat more, so trying to breathe deeply to reduce tension, or do meditation and yoga exercises, or read a favorite book helps a lot in reducing the feeling of hunger and losing weight.
Herbs for weight loss without diet
Some natural herbal recipes and their extracts can be used to promote fat burning and a feeling of satiety, we review some of them as follows:
Ginger: Ginger is commonly used in folk medicine to help treat many diseases, as it helps in significant weight loss, increases metabolism and burns fat, especially belly fat, and reduces appetite and fat absorption.
Cinnamon: One of the aromatic spices that are always present in Arab cuisine, it contains antioxidants and has many health benefits in addition to its effect on reducing appetite and weight loss, as it reduces blood sugar and may also reduce levels of some digestive enzymes to slow the breakdown of carbohydrates.
Fenugreek: One of the most common household spices, it helps a lot in reducing appetite and promoting the feeling of satiety.
Ginseng: Ginseng is an essential ingredient in traditional Chinese medicine, and it has been shown to stimulate weight loss, delay fat absorption, and combat obesity by changing fat composition.
Turmeric: one of the spices distinguished by its flavor, color, and strong medicinal properties, and most of its health benefits are due to its containment of curcumin, a chemical known for its effect in treating infections, reducing belly fat, and losing weight in general.
Cumin: Cumin is famous for its distinct flavor and attractive aroma, and it also has great health benefits, and the ability to accelerate weight loss and burn fat.
Chili pepper: Hot pepper is used to add a spicy flavor to many dishes around the world, the compound capsaicin gives it that distinctive spicy taste in addition to many health benefits, this substance has been proven to enhance the metabolism, which increases the burning of calories, and reduces the feeling of hunger, and thus Weight loss.
References
Hrefna Palsdottir. 11 Proven Ways to Lose Weight Without Diet or Exercise. Retrieved on the 14th of May, 2021, from:
https://www.healthline.com/nutrition/11-ways-to-lose-weight-without-diet-or-exercise
Kris Gunnars. How to Lose Weight Fast: 3 Simple Steps, Based on Science. Retrieved on the 14th of May, 2021, from:
Paula Derrow. How to Lose Weight With No Deprivation. Retrieved on the 14th of May, 2021, from:
https://www.self.com/story/lose-weight-with-no-deprivation
Kathleen M. Zelman. 10 Ways to Lose Weight Without Dieting. Retrieved on the 14th of May, 2021, from:
https://www.webmd.com/diet/features/10-ways-to-lose-weight-without-dieting
Lisa Bain. 14 Proven Ways to Lose Weight Without Exercise in 2021, According to Experts. Retrieved on the 14th of May, 2021, from:
https://www.prevention.com/weight-loss/a30188568/lose-weight-without-exercise-0/
Rachael Link. 13 Herbs That Can Help You Lose Weight. Retrieved on the 14th of May, 2021, from:
Comments
Post a Comment