10 Easy ways to lose weight without exercise & bull; hello healthy

Are you currently undergoing a weight loss program? Do you regularly schedule for exercise? If so, how did you work? Sometimes we have tried hard to lose weight, like routinely doing cardio exercise, but to lose just 1 kg it feels difficult. Naturally, many people look for various ways to lose weight without exercise.

Even though we feel that our energy has been drained away, why don't the scales go down? If there is a way to lose weight without exercise, you definitely want to try it, right? Exercise does take time, not to mention daily activities make you tired. Commitment to regular exercise has disappeared. Then, are there other solutions to lose weight?

How to lose weight without exercise?

Indeed, your weight will not necessarily decrease drastically. However, for those of you who don't have time to exercise, the following ways can be done to lose weight:

1. Chew food slowly

The brain needs time to process what we are going to do. Likewise, when eating, the brain must process that we are full enough to stop eating. Chewing food slowly, feeling the taste of the food, then swallowing it can make us realize that we are eating. You may often feel like you're not really conscious when you're eating because your brain is wandering about work, schoolwork, homework, and much more. So, the brain does not have time to process that we are full.

Chewing food slowly can increase satiety, besides that food can also be digested properly by the enzymes in the mouth. The calories that enter will be less. A review of 23 research observations cited by the Authority Nutrition, found that fast eaters gained weight more easily, when compared to casual eaters.

2. Use a small plate

Food plates or containers vary in size. Keep a small plate at home or anywhere else. When you buy unhealthy food, use these small plates. This can be a trick for your brain. Small plates can make food look bigger, the brain will pick up on it like that. If you use a small plate, the portion of the unhealthy food will be smaller. You can also do the opposite trick with healthy food, put the food on a bigger plate.

3. Eat lots of protein

Protein has a function to increase feelings of fullness, so it can help you eat fewer calories. The hormone ghrelin - a hormone that stimulates satiety - and GLP-1 can be stimulated by protein.

Based on research cited by Authority Nutrition, participants were helped to eat 441 fewer calories per day and can lose weight about 4 kg in 12 weeks, without limiting anything, just by increasing protein intake by 15% to 30%.

You can get protein from eggs as a breakfast menu. Eating eggs for breakfast is believed to help include less calorie intake for lunch, even throughout the day and for the next 36 hours. Protein can also be found in chicken breast, fish, Greek yogurt, and almonds.

4. Do not put unhealthy food in visible places

Putting unhealthy foods or snacks in a visible place can tempt you to eat them again and again. Unhealthy pregnant women can also gain weight.

Often times, we put foods that are high in calories in the open, easy to reach, and have more space than the place to put fruit. If you belong to this group, you should start changing the way now.

5. Expand foods that contain fiber

An effective way to lose weight is to eat more fiber. Foods that are rich in fiber help you to feel full for a long time. One type of fiber, namely viscous fiber, can form a gel when it comes in contact with water. This gel will increase the time to absorb nutrients and slow down digestion, so that the stomach does not empty quickly.

This thick fiber can be found in whole grain cereals, vegetables, fruit, nuts, and flaxseeds. In addition, you can also get it in glucomannan supplements.

6. Drink water more often

Another way to lose weight without exercise is to drink water before eating. This can make you eat fewer calories. Dehydration can also trigger hunger, because when dehydrated, the brain is confused about picking up signals from the body, which translates to hunger.

Drinking about 0.5 liter of water half an hour before meals can reduce hunger. Participants in the study who did this method lost about 44% of their weight in 12 weeks compared to those who did not do this method. Try to consume water, avoid sugary drinks.

7. Change the portion of the meal to be less

At first it will be difficult. But when you succeed, then you will get used to the small portions. If you are accustomed to large portions, you will be motivated to eat larger portions when hungry. Large portions of food will also increase the risk of obesity.

8. Avoid eating while doing other things

As explained above, when eating, you should not think about other things or do other work. Avoid eating while watching television or working at the computer. People who are distracted while eating, can eat about 25% more calories than those who are not distracted.

9. Maintain sleep patterns and avoid stress

When you are sleep deprived, the hormone leptin (a hormone that stimulates hunger) and the hormone ghrelin are disrupted. Meanwhile, stress can increase the production of the hormone cortisol, this hormone can interfere with the work of other hormones. If these hormones are disrupted, hunger and food cravings increase.

10. Actively moving

Who says you burn calories with just exercise? How to lose weight without exercise doesn't mean you can't move at all. You can burn calories just by cleaning the house, walking your dog, even climbing stairs. According to a sports physiologist and personal trainer in Northem, California, quoted by Prevention.com, "Turn on the music, add a burning enthusiasm, and enjoy your movement."

You can also go out to buy food or necessities on your own, without asking anyone for help. Carrying your groceries can be a light exercise that burns calories without you knowing it. If you have to go to the toilet, choose a toilet that is a little far away, even by choosing a parking lot and a place to eat.

Likewise, when you have to go to the top floor closest to a building, maybe you can use stairs as an alternative to the elevator.