Strictly sticking to a conventional diet and exercise plan can be really difficult. How to lose weight without exercise or diet at home?
There are several proven best weight loss tips that can help you eat fewer calories with ease.
These are the best and most effective ways to perfectly reduce your weight, as well as to prevent weight gain in the future.
Here are 12 proven ways to effectively lose weight without exercise or diet. All of them are perfectly based on science.
If you really feel like you have put on a few extra kilos in the gym and yet gym is not your cup of tea, don’t worry, fret not, here are proven ways to lose weight without exercise or diet.
12 proven ways to lose weight without exercise and diet at home:
How to Maintain a Healthy Weight without Exercise
Tips for perfectly Maintaining a Healthy Weight: Limit portion size to perfectly control calorie intake. Add healthy and fresh snacks during the day if you want to gain weight. Be mentally as well as physically active as you can be. Talk to your doctor step by step about your weight if you think that you weigh too much or too little.
1. Chew, chew and chew
What is the healthiest way to maintain weight without exercise?
Chew Thoroughly, Properly and Slow Down. Your brain needs time to perfectly process that you’ve had enough to eat.
Chewing your food thoroughly actually makes you eat more slowly, which is associated with exactly decreased food intake, increased fullness and smaller portion sizes.
How quickly you finish your meals may sometimes also affect your weight.
A recent review of 23 proper observational studies finally reported that faster eaters are really more likely to fast gain weight than slower eaters.
Fast eaters are also much more likely to be over-weighted or obese.
To get into the actual habit of eating more slowly, it may help to count how many times you actually chew each bite.
Eating your food slowly can really help you feel more full with fewer calories. It is an easy and simple way to lose weight without exercise or diet and perfectly prevent weight gain.
2. Drink plenty of water
Overeating can be extremely harmful to the body and your weight loss. To avoid that, you can always just switch to drinking lots and lots of clean water before all your meals. This will not only reduce your cravings but also make you feel fuller perfectly for a longer period of time, which is why finally you’ll eat less.
3. Eat Plenty of Protein
Protein has really powerful effects on appetite. It can easily increase feelings of fullness, reduce hunger and help you eat fewer calories.
This may be because protein directly affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1
One study found that increasing protein intake from 15% to 30% of calories actually helped participants eat 441 fewer calories per day and easily lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you currently eat a grain-based breakfast or meal, you may want to consider switching to protein-contained foods or protein-rich meals, such as eggs.
In one study, overweight or obese women who had eggs for breakfast meal ate fewer calories at lunchtime compared to those who ate a grain-based breakfast or meal.
So, what’s more, they actually ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some best examples of protein-rich foods include Greek yogurt, lentils, chicken breasts, fish, quinoa and almonds.
So, adding protein to your diet has been directly linked to weight loss, even without gym or exercise or conscious calorie restriction.
4. Sleep Well and Avoid Stress
Poor sleep and excess stress may imbalance several important appetite-regulating hormones that are connected to our weight, causing us to eat more and it will gain weight quickly.
Reduce stress levels
Actually, stress and anxiety can be active triggers to excessive and disorderly eating, which may cause fast and unhealthy weight gain. It releases a hormone called cortisol that has the tendency to fast increase your appetite and may easily lead you to overeat, especially high-calorie foods or meals.
Therefore, if you think you’re really gaining a lot of weight recently, keep a tab on your stress levels and indulge in positive activities that will perfectly light up your mood.
5. Use Smaller Plates for Unhealthy Foods
The typical food plate is really larger today than it was a few decades ago.
This trend could perfectly contribute to fast weight gain, since using a smaller plate to take food may help you eat less by just making portions look larger on a small plate.
On the other hand, a bigger plate can make a serving look really smaller, causing you to add more food.
You can use it amazingly to your advantage by serving good food or healthy food on bigger plates and less healthy food on smaller plates.
6. Protein is the key
Effective studies indicate that eating high-protein yogurt as an afternoon snack perfectly reduced hunger and calorie intake at later meals. Protein can easily increase feelings of fullness and perfectly decrease hunger. Including chia seeds or eggs in meal plans could really help to get the required protein intake for the body.
Portion size matters
One easy and effective strategy used for quick weight loss is to play around with plate size and the portions on a plate. When at a get-together or dinner, opt for a smaller plate for grains and proteins, while taking a larger plate for the healthy non-starchy veggies. This really helps you to fill up more on those low-calorie veggies. Also, when at a celebratory party, do not deprive yourself of the goodies, instead just opt for perfect smaller portions.
7. Fibre-rich foods
Eating fibre-rich food could really help increase satiety and perfectly make you feel fuller for longer. Viscous fibre, which forms a gel, when in contact with water, is particularly perfectly helpful for weight loss. It really increases fullness and quickly reduces food intake. Viscous fibre is actually found in beans, oat cereals, asparagus, Brussels sprouts, oranges and flax seeds.
8. No distractions during meal time
While the TV (television) seems like the perfect thing to watch while eating, perfectly paying attention during meal times could really help you consume fewer calories. People who eat while they’re playing computer games or watching TV may lose track of how much actually they have eaten. Paying attention to your meals may help you eat less without any distraction and lose weight easily.
9. Serve Unhealthy Food on Red Plates
One unusual effective strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with fast-food or unhealthy snack foods.
One study reported that volunteers ate fewer pretzels from red plates than from blue or white plates.
The perfect explanation may be that we associate the color red with stop signals, or as a danger signal and other man-made warnings.
Red plates may help you eat fewer unhealthy snack foods. This may be because the color red perfectly triggers a stop reaction.
10. Eliminate Sugary Drinks
As you all know, added sugar may very well be the single worst ingredient in the diet today.
Sugary beverages like soda have been directly associated with an increased risk of many diseases.
It’s actually very easy to consume excess calories from sugary drinks because liquid calories really don’t affect fullness the way solid food actually does.
Staying away from these beverages entirely really can provide enormous long-term health benefits. However, note that you should not replace soda with high sugar fruit juice, as it can be just as high in sugar.
Good for our body and healthy beverages to drink instead include water, coffee and green tea.
Sugar contains drinks or sugary drinks have been linked to an increased risk of weight gain easily and many diseases. Your brain actually doesn’t register liquid calories as it does solid foods, making you eat more.
11. Don’t forget breakfast
If you’ve been skipping breakfast to ‘save on calories’, many studies prove and have found this is actually bad for your diet and really bad for your health.
This is because you’re more likely to eat more calories later in the day whereas eating a healthy breakfast will really help you to feel full throughout the day.
12. Have family meals
Sitting down and eating best healthful meal with a full family can also play a role in weight management.
Eating at home with family can reduce fat and sugar intake. Parents or caregivers who cook balanced, nutritious meals for children also often pass these effective positive habits onto them.
Can you remain healthy without exercise?
Without exercise and without physical activities, your metabolism likely will easily slow down. A speedier metabolism is one main reason why acually exercise is a natural companion to eating less for quick weight loss. Depending on how much and how you exercise, it can really help you lose weight more quickly. By eating less and burning off calories with regular exercise, you can potentially reach your calorie easily-cutting goal faster.
How many calories do I need to maintain my weight without exercise?
Actually, it differs depending on activity level and age, adult males generally require 2,000-3000 calories per day to perfectly maintain weight while adult females need near around 1,600-2,400 according to the U.S Department of Health. The body does not really require many calories to simply survive.
How can you get in shape without exercise?
It’s fine! You can easily lose weight without exercise – it will actually just take a little bit longer. Just don’t forget to exercise altogether – once you start feeling better, and get some time or motivation, start a light and healthy workout routine. Building a slim and lean body is often associated with high-intensity workout and training. However, the actual truth is that even when you cannot hit the gym or undergo strenuous training, you can still really build sexy and lean muscles. All you need to do is some habits, dietary and lifestyle changes to get in attractive and good shape.
Can you keep weight off without exercise?
If you really want to lose weight without exercising and physical activity, simply just reducing your portion size and eating habits can be a big help. Combined with eating very slowly and drinking lots of water frequently, taking this simple and easy step can allow you to properly reduce calories and drop weight very easily.
To lose weight without exercise, you will simply need to be in a calorie deficit and properly cutting out meat from one meal a day will easily help you to keep under the calorie threshold. Researchers have found that those who actually eat a vegetarian high protein meal consume 12 per cent fewer calories than those who consume meat.
In short, dieting without exercise or physical activity may result in loss of some lean muscle mass, from your body along with fat. Exercise really helps to protect, or even build lean muscle mass very easily, which is actually critical to maintaining metabolism. It’s totally all about perfect balance.
Without exercise or physical activity, your metabolism likely will slow down. A speedier metabolism is actually one reason why exercise is a natural companion to eating less for weight loss fast. Depending on how much you exercise, it can really help you lose weight more quickly.
You need to perfectly burn 3500 calories a day to lose one pound a day, and you need anywhere between 2000 and 2500 calories in a day if you are doing your routine activities. That means you need to properly starve yourself the whole day and exercise as much as to perfectly lose the remaining calories.
Well, broadly speaking, it’s entirely really possible to lose fat without exercising if your nutrition is actually spot on. But the reality is it’s not quite that simple. Another huge factor that can actually determine total calorie output: Muscle mass.
Avocados, olive oil, coconut oil, nuts and seeds are just a few best examples of healthy types of fat that may have beneficial effects on the fat burning process for your weight. However, keep in mind that actually, healthy fat is still high in calories, so moderate how much you actually consume.
Eggs can easily help you lose weight faster because of their high protein content, which keeps you full longer. That protein may also slightly increase your metabolism, which can really help you burn more calories. If you want to lose weight quickly, eat eggs as part of a healthy breakfast with fresh fruits and vegetables.
The Bottom Line
Many simple lifestyle habits can really help you lose weight quickly. Some have nothing to do with conventional diet or exercise plans.
You can use smaller plates or red plates for warning signs, eat more slowly, drink water frequently and avoid eating in front of the TV or while playing computer games. Prioritizing foods rich in protein and viscous fiber may also help.
However, it’s probably best not to try all these 12 things at once. Properly experiment with one technique for a while, and if that works well for you then try another one.
A few simple changes can have a massive impact on your body and on your weight over the long term.
Meet Flora Lambeth, an experienced freelance journalist with a rich portfolio featured in renowned publications such as Women’s Health, Men’s Health, and Woman’s Day. With a passion for infusing humanity into her writing, Flora excels in crafting authentic profiles and narratives. Her expertise lies in covering topics related to Health and Fitness.