If you’re wondering how to lose weight without exercise, you’ve come to the right place. Now, we’re not saying that you shouldn’t exercise, but if you’re looking to shed a few pounds, you don’t necessarily have to spend tons of time and effort exercising. While exercise is a vital component to living a long and healthy life, if exercise is your only weight-loss method, you may be disappointed.
Using a variety of weight control methods is crucial for maintaining a healthy body weight. So, for anyone trying to lose weight without hitting the gym—whether because of a way too hectic schedule or injury—here are a few methods to try. These are all practical and effective tips on how to lose weight without exercise right now, as well as to prevent weight gain in the future.
1. Learn to Cook at Home
Learning how to prepare meals at home and advancing your kitchen skills is a smart way to lose weight without reducing food intake or exercising. People who know how to cook different types of food usually eat a wider variety of nutritious ingredients, including vegetables, legumes, lean proteins, and fruit, which are all important for weight loss and overall health. Plus, restaurant and take-out meals are more often than not loaded with sugar, fat, and salt, so you’re likely to consume fewer calories by default.
2. Control Your Portion Sizes
When dining out, portion control can be a challenge. Most restaurants serve huge portions, so before you set out for your favorite spot, think about how you might address that. You can order a small salad and appetizer instead of an appetizer and main course. You could also split a dish with a companion or ask for a to-go container when you order and put half your meal in there before you start eating. If you have a definitive plan, you’re more likely to stick to it.
When eating at home, you can control portion sizes by eating from smaller bowls and plates. You’ll consume fewer calories, and it also tricks your brain into thinking you’re eating more than you actually are. When you’re eating healthy foods, like healthy salads or veggies, do the opposite and supersize them. But, don’t ever eat directly from packages of anything, even those that claim to be “healthier” snack foods. Put a handful into a small dish, and then put the box or bag away.
3. Avoid Processed Foods
Focusing your diet on whole foods is an easy and effective way to automatically cut your caloric intake while also increasing your intake of crucial vitamins and minerals, both of which help support healthy weight loss without exercise.
Diets that are high in processed carbohydrates will likely lead to weight gain, while diets higher in fiber and lean protein will contribute to weight reduction. Stick to whole foods such as fish, shellfish, lean meats, and lots of veggies for maximum weight loss results.
4. Eat More Fiber
Eating fiber-rich foods increases satiety, helping you feel fuller for longer. Fiber expands in your gut, just like a sponge, so it naturally suppresses your appetite by slowing down digestion. The simple act of eating 30 grams of fiber every day can help you lose weight just as effectively as more complicated diets. Some of the best forms of fiber for weight loss are legumes, oats, flax seeds, asparagus, Brussels sprouts, and oranges.
5. Eat More Protein
Similar to fiber, proteins naturally help you feel fuller by signaling the production of satiety hormones. Because proteins take a while to digest, it’s unlikely that you’ll be searching for snacks after a protein-rich meal. Protein also takes more energy to digest than carbs and fat, so your body won’t store as many of its calories.
In other words, your body needs to work a lot harder to digest a chicken breast than it does a bowl of rice, which means you can treat yourself to some extra bites of that perfectly cooked poultry while the rice could mean trouble for your waistline. Feel free to mix up your protein intake with some healthy and filling plant sources, too, such as legumes, nuts, and seeds.
6. Cut Down On Sugar
For years, experts have linked an excess of sugar in the diet to obesity. High sugar intake also puts people at a higher risk of chronic diseases, such as diabetes and heart disease. Sugary beverages, in particular, make up an alarming amount of added sugar in our diets and are strongly associated with weight gain.
Whether it’s in dessert, sweetened coffee drinks, or soda, sugar tends to travel in foods that are loaded with way too many calories. For this reason, sugary foods should be the first to go if you’re trying to lose weight. And remember, sugar is hidden in all types of foods that you may not realize, including bread, ketchup, salad dressing, and much, much more.
7. Eat More Healthy Fats
People are inclined to think that if they’re trying to lose weight, the last thing they should do is eat anything fatty. Wrong. Including certain fats in your diet can help you feel more satisfied, making it easier to stick to a healthy diet. A diet that includes healthy fats is healthy and sustainable, regardless of your weight goals.
Research has shown that eating “healthy fats” like avocado every day — even if it’s just a few cubes thrown onto your lunch salad — can leave you so full so that you’re not craving unhealthy snacks later on. Without all those extra calories, you’re destined to drop unwanted pounds.
8. Drink More Water
You think you’re hungry, but maybe you’re just thirsty—possibly even a little dehydrated. Thirst is often confused for hunger. When you’re in between meals, try drinking a big glass of water before you grab that snack. It’s also a good idea to drink a glass of water before each meal to help you feel more full before digging in.
Always carry a refillable bottle of water with you to sip throughout the day. Research shows that sipping water throughout the day helps you cut down on calories. You’ll also notice an energy spike after hydrating too, which means you’ll be less likely to cave to the cravings that are hard to avoid when you’re running on empty.
9. Eat Mindfully
If you usually eat your meals while staring at your phone or watching TV, you could inadvertently be eating more than you think. People who eat while distracted by electronics tend to lose track of how much they’ve eaten. This, in turn, can lead to overeating. These extra calories add up over time and can significantly impact your weight in the long term.
Paying attention to what you eat can help you consume fewer calories at each meal. So turn off the TV, put your phone in your pocket, and pay more mind to what’s going in your mouth.
10. Get More Sleep
It’s well-known that too little sleep can lead to weight gain. It all comes down to hormones: Sleep-deprived people produce more ghrelin, an appetite-stimulating hormone. The same people produce less leptin, which tells you when you’ve eaten enough. There’s also evidence that the sleep-deprived eat more calories, particularly more calorie-dense carbohydrates. And it should come as no surprise that when you’re tired, your self-control can go out the window (meaning, grabbing chip after chip may seem like a dandy idea).
11. Avoid Stress
During stressful times, levels of the “stress hormone,” Cortisol, rise thanks to your body’s fight-or-flight response. When your body reaches a certain stress level, it does what it thinks it needs to do to survive. That is when you are especially likely to eat high-calorie foods, even if you’re not hungry.
Because an increase in Cortisol also causes your insulin levels to rise, your blood sugar levels drop, and you end up craving fatty, sugary foods. So, instead of reaching for an apple or banana, you’ll probably go for a donut or bag of chips instead. Hence, the name “comfort foods.”
12. Look Into Lasers
Laser fat reduction procedures, such as those using the Dominion Aesthetic eon™ body sculpting device, can reduce fat up to 26.1% in a single treatment, on average. Unlike traditional weight-loss surgery, you do not have to go under the knife to see incredible results. There are no dangers, such as those associated with going under general anesthesia or post-surgical infection. There are no painful stitches or unsightly bruises with laser fat reduction, and you don’t need to take time off of work for recovery. There are little-to-no side effects from the procedure, so if you’re wondering how to lose weight without exercise, laser fat reduction could be the answer.
The Body Details Difference
For over fifteen years, the certified medical professionals at Body Details have provided men and women with unparalleled laser treatments for fat loss, hair removal, tattoo removal, and scar reduction. Over one million laser hair and tattoo removal treatments have been performed by our highly-trained medical staff. The customized service, affordable plans, and convenient locations offered by Body Details make us the smartest choice for safe and effective laser fat loss treatments.
Call For a FREE Consultation Today
If you are interested in how to lose weight without exercise and think laser fat reduction might be right for you, schedule your FREE consultation at Body Details today. There’s never any obligation, and our laser fat reduction specialists will provide you with a comprehensive evaluation detailing your customized treatment plan and pricing.
If you are looking to reduce fat using a method that is safe, non-invasive, and virtually pain-free, call Body Details today. Speak with one of our highly-trained medical professionals to develop a plan that is specifically tailored to meet your personal body goals.
Schedule a free consultation with our laser fat reduction experts by calling us today at 877-646-0084