If you are looking to lose weight and build six packs or have perfectly toned arms then this might not be the right blog for you. But if you are here just to shed those extra pounds and burn fat without exercise or diet then yes this blog post will help you achieve that.
Exercise or Running definitely helps in burning fat but sticking to a conventional diet or exercise plan might seem difficult sometimes. Sometimes all you need is a shortcut to get what you want without following strict diet or workout plans and that is what this blog is all about. These are some of the best tips to lose weight without diet or exercise.
1. Do Not Deprive Yourself
Many of you might like to think about getting rid of your food when it comes to losing weight. Starving yourself is never an option, this is what I will tell you If I had to say it all in one sentence.
By starving, you might see some results in the first place but you will find out with time it’s a road that leads to self-destruction. People who starve tend to gain the double of their original weight once they quit starving and get back to normal meals, which they will eventually have to as they can not starve their whole life.
Research showed the results on starving subjects to have major negative effects on several endocrine systems that include metabolism, growth and development, tissue function, sexual function, sleep, and mood. It also caused other disturbances including increased irritability, stress, anxiety and depression.
2. Good Food, Good Life
Food is a fuel for your body. The better the fuel is, the better and longer it runs.
It’s not just about how unhealthy food affects your body and makes it sick but also about how healthy food improves your body, skin, hair and overall life.
Include more vegetables and fruits in your diet.
A study suggests that the consumption of more fruits and vegetables reduces the risk of cardiovascular diseases.
Another study showed a diet rich with vegetables and fruit may reduce the risk of kidney diseases.
This research found that fruit and vegetable intake was inversely associated with the risk of cancer.
3. Eat Fiber-Rich Foods
Fiber is an important nutrient that helps lose weight. Other benefits of fiber include normalization of bowel movement, prevents constipation, lowers the risk of cardiovascular diseases.
Fiber increases satiety, feeling of fullness and thus contribute in to lose weight.
A study explained, fiber intake is associated with lower body weight by increasing satiety and decreasing food intake.
Fiber-rich foods include, different type of seeds (Chia seeds, Flax seeds, Black seeds), all berries (Strawberries, Raspberries, Blueberries), Chickpeas, Oats, and different Lentils (Brown, White, Yellow, Red, Green). These all are a great source of fiber. Fruits and vegetables also contain good percentage of fiber in them.
4. Take High-Protein Diet
Our body does not store protein and thus has no reservoir to draw on when it runs out of it, hence making it very important to include protein in your diet daily.
Protein is an important component of our body. Our hair and nails are made mostly of protein and our body uses protein to make enzymes, hormones, repair tissues, etc.
A study showed that high protein intake increases satiety and reduces hunger compared to low protein diet thus leading to greater weight loss.
Other benefits of protein include increase in muscle strength, faster body healing, boost in metabolism, and reduction in cravings.
High-protein foods include Eggs, Oats, Chicken, Fish, Milk, Yogurt, Lentils (all types), Peanuts and Almonds.
5. Do Not Suppress Your Cravings
I know what it feels like to crave for that juicy burger, that amazing steak, cheesy pizza or your favourite dessert but what I have experienced in life so far is that the more you try to suppress your cravings the more they increase and make you have them.
My simple formula to get over them is – Don’t fight your cravings! Learn to manage them.
When I started controlling my diet I had to face the same mountain of cravings. What I did was NOT to eliminate those food all at once from my life but to reduce them little by little over the period.
Meaning, to control your cravings first limit them to once a week and then gradually two or three times a month depending on your eating habits and eventually just having them on your cheat days. This way you will not only give your body the time to accept and adapt to the new diet but also will not end up jumping back to eating unhealthy.
It’s not fair to expect from yourself or your body to adjust with all the changes in a single day. Give your body reasonable time and some leverage to make changes and it will happen naturally
6. Serve Smaller Servings
Larger servings encourage you to eat more. People tend to finish all they are being served with.
Cut your serving size or serve yourself multiple small portions.
This will help you reduce your calorie intake significantly. This trick helps to control calorie intake leading to weight loss.
A study has shown the connection between serving sizes and obesity.
7. Smaller Plate – Smaller Spoon
Platters you serve yourself food in matter a lot.
Bigger plates and bigger spoons have proved to serve larger servings resulting in eating more than expected. This is a minimal effort you can put in to reduce calorie intake without even struggling.
You can use portion control plates to serve you smaller portion. A study showed portion control plates have the potential to reduce servings compared to a normal dinner plate.
Get your portion control plate today and enjoy your meal.
8. Keep Yourself Hydrated
Drinking water keeps you healthy and may help you eat less and lose weight.
Water not only keeps you hydrated but also increases the feeling of fullness, removes toxins and increases metabolic rate.
Drinking water before meals keep you full and holds you from eating extra calories. A study showed 44% greater weight loss in participants who drank water before meals compared to those who did not.
Also, add some healthy drinks in your diet that help loses weight and have great health benefits as well.
9. Intermittent Fasting
Intermittent fasting has shown great results over time and it has great health benefits including fat burning. The concept of fasting might scare you at first but it’s not that harsh in reality once you get familiar with it.
Fasting definitely does not mean to skip eating for several days. In fasting, you voluntarily choose to withhold food for a period.
There are different types of intermittent fasting and you can choose the one you are comfortable with.
- 16/8 Method: Fast for 14-16 hours each day and you are left with 8-10 hours window to eat food.
- One Meal a Day: You fast for the whole day and have one meal at night.
- 5:2 Diet: It allows you to eat normally for 5 days a week and then fasting for two straight days. On fasting days 500-600 calorie intake is admissible.
- Alternate Day Fasting: As the name suggests, you fast on alternate days and can have normal meals on non-fasting days.
- Random Meal Skipping: It requires no schedule. You can fast anytime according to your convenience for the time period convenient to you.
Water and non-caloric beverages are allowed during the fasting period. Above all, a healthy diet is crucial. You can not expect results while eating junk food on non-fasting days.
This study proved intermittent fasting as a feasible and effective way to treat obesity.
Another study showed promising results in reducing fat mass and weight management on participants practicing 16/8 fasting method.
Take Home Message
Losing weight is a Marathon, not a Sprint. Whatever you choose to do to lose weight, give it an adequate time to get results. Some other ways that may help to lose weight include getting proper and timely sleep, avoiding stress, and cutting out sugary beverages.
These are some really amazing tips to lose weight without diet or exercise that will show significant results if implemented properly.
Try these tricks and let me know below how these worked for you.