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Losing Weight Without Exercising is Possible

By Medical Expert Team

Jun 02 , 2023 | 4 min read

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Image by master1305 on Freepik Weight loss is an overrated term that is misunderstood very often. Both nutrition and exercise play an essential role in losing weight. Going overboard with either could result in either weight gain or loss. Sticking to the traditional weight loss pattern may not be possible for everyone. This article helps readers understand ways tolose weight without exercise.

Be ready

Weight loss without exercise takes time, effort, and a long-term commitment. While weight loss is the primary focus of attention, one must not forget that healthy eating patterns are more beneficial in the long run. Being self-aware and driven is important; this is only possible with a realistic diet plan.

How to lose weight without exercising?

Portion Control

While at home, eat a lesser quantity of food. Eating in smaller bowls and plates is often helpful. It tricks the brain into believing that more food is being consumed. Eating bigger portions of foods like salads helps. Avoid eating food out of packages directly. Transfer the food into smaller bowls to prevent overeating.

Chew food thoroughly and slowly

The brain requires time to process that the food eaten is adequate. Chewing food slowly helps in better digestion. Studies suggest that people that chew food quickly are more likely to be obese. This habit can be developed by counting while chewing food.

Eat more Fibre

Fibre is known to be an appetite suppressant. It acts as a sponge and expands the stomach, making it feel full. It also impacts good gut bacteria. It produces hormones that signal the brain that enough food has been consumed. Fibre is only found in plant foods such as oats, cereals, brussels sprouts, beans, asparagus, oranges, flax seeds, etc.

Increase Protein Intake

Protein, like fibre, decreases the hunger and increases satiety. It takes longer to digest and helps avoid frequent snacking. People who eat whole carbohydrates can switch to options such as eggs. The advisable amount is 20 grams per day.

Get Adequate Sleep

One of the most important aspects is sleep. Sleep deprivation can lead to water retention in the body and, eventually, weight gain. Remember, while the person is sleeping, all the body's organs are resting. There is evidence that claims overly-sleepy people eat more comfort food (carbs). And it is no surprise that it is harder to control impulses when exhausted.

Keep Unhealthy food out of sight

The concept of "out of sight, out of mind" works here. Avoid purchasing unhealthy food to avoid consuming it. When such unhealthy processed foods are visible, they can induce cravings. Keep healthy food over the counter. This is the best way tolose weight without exercise.

Check Weight regularly

Checking weight 2-3 times a week helps stay motivated.

Drink a lot of water

It helps flush all the excess toxins from the body. Drinking water 30 minutes before meals has been proven to reduce hunger pangs. It should not be replaced with calorie-loaded drinks. Fresh-unsweetened fruit juices and smoothies are great options to keep one feeling full.

Reduce stress

When a person is stressed, the body produces a hormone called cortisol. This hormone increases the appetite. It is necessary to take time each day to lower stress levels. It can be in any form. Stress is directly related to weight gain and eventual hormonal imbalances. Methods to reduce stress include regular exercise, lowering caffeine consumption, spending time doing a hobby, and practising Yoga, meditation, or mindfulness.

Journaling

This helps keep an exact count of the food consumed. Various apps help people keep track of their food consumption. These apps also give the exact caloric value of the foods.

Avoid processed foods

Heavily processed foods have no essential nutrients. Processed foods are engineered to make people eat as much as possible. People are more likely to have an addictive reaction like eating than unprocessed foods.

Intermittent fasting

There are different time frames for intermittent fasting. The science behind this is that after 12 hours, the body uses stored fat for energy. However, it needs to be done under medical supervision. People with other health problems must refrain unless deemed necessary by the doctors.

Weight loss is about setting realistic goals

How to lose weight fast without exercise?This is what most people want to know. The amount of weight loss depends upon the person's metabolism. A realistic option is to aim for 1 to 2 pounds (0.5 to 1 kg) of weight loss a week. Losing that much requires a person to burn 500 to 1,000 calories more than their consumed amount each day. This is possible through lower-calorie diets and regular physical activity.

Conclusion

There is no one-size-fits-all plan for weight loss. There is no one method to lose weight without exercise. Diet plans should be sustainable, something one can carry out as a lifestyle. Feed the body foods that will fuel and nurture it, not foods that harm it. Always find a doctor and do this under supervision. Will it be hard? Yes, in the beginning. When in doubt, ask yourself how it would feel to button old jeans. These are precisely the minor tweaks in lifestyle that can benefit weight loss.

Written and Verified by:

Medical Expert Team

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