Moving more and eating less is the most common advice while on a track to fulfill weight loss goal. At a time, it seemed the only way but then it was me who had lost weight without exercise. By saying this I do not deny that being physically active promotes health.
Various weight loss methods suggest you burn more calories to shed more fats. But according to studies and research, the given statement may not be true. When you start working out, your body gets adapted to it, you may use it as a justification to indulge in junk foods.
Many a time people have no idea how many calories they are burning during work out and often calories consumed exceeds the calories burned. Exercise may not reduce your abdominal fats but choosing the right foods can. You now know that swapping foods and making the right food choice works more than just exercise. But make sure while cutting calories you do not eliminate nutrients from your diet.
Let us discover the ways that can help you lose weight fast at home without exercise. This will help you shed those extra pounds and is also helpful for people who are not able to move due to pain or other health conditions.
Get a good night’s sleep
Insufficient sleep or disturbance in sleep patterns can make you eat more and add extra calories that you want to avoid. Also, you cannot control the turbulence of hormones that demands food to calm yourself. As a result, you grab high-calorie and high-fat foods.
Water is a savior
Indeed, it is. It can also save you from adding extra fats to the body. Most of the time in a day your brain misunderstands thirst as hunger. So, you end up eating more than your body needs. To stop the brain’s confusion, carry a bottle of water where ever you go and keep yourself hydrated. This will also keep you full and maintain your metabolism.
Avoid tea/coffee and sugary drinks
Most of us are addicted to tea or coffee loaded with sugar, cream, and milk. This adds extra fats around. You can try taking black tea, green tea, or black coffee without additive sugar. Giving up sugar is the easiest way to cut calories. It also prevents weight gain and manages diabetes and other metabolic disorders.
Chew your food thoroughly
Proper chewing of the food initiates digestion. Taking enough time to eat helps your brain know when the stomach is full.
Use extra virgin olive oil
Polyphenols and oleic acid benefit in maintaining blood pressure suppressing hunger hormones and promoting weight loss.
Carry a box of healthy snacks
Eating the right snacks at certain intervals can keep you away from indulging in calorie-rich foods. When you are hungry the body starves and produces hunger hormones, this results in adding more calories to your next meal. Thus, having a healthy snack in hand can keep you from overeating.
Take control of junk foods
Not as easy as it is said. Eating junk foods has become a habit and it takes time to come out from things you are habitual. You can start by keeping the healthy foods within your reach and sight in your kitchen. Keep a box of chopped fruits and vegetables. Being high in fiber and rich in nutrients it keeps you full, works as a detox, and is anti-inflammatory.
Plan your meal in advance
Planning what you want to eat will help you make smart choices and you can prevent yourself from ending the day with a huge calorie intake. Planning and preparing give you the power to add the calories you want to consume.
Have a colorful plate
Decorate your plate with different colors. Fresh and colorful vegetables on your plate serve the purpose of a good look and positive impact on your body.
Keep foods away from your work table
Out of sight out of hands. Keeping foods on your desk will make you munch even when you don’t need them, this is called visual hunger. So, better keep the foods in your bag or anywhere that can hide the food.
Stop waiting for happy hours
Avoid or restrict alcohol intake. As they are high in calories with few nutrients, will only result in adding more adipose tissues (fats) to your body.
These are healthy bacteria that support metabolism and keep your digestive system healthy. It affects the cells in the gut and liver and regulates body weight. Probiotics are found in fermented foods such as yogurt, kimchi, kefir, etc.
We now have a handful of tips to lose weight at home without exercise. Along with all the above, you may try authentic weight loss supplements under the supervision of a dietician or your healthcare provider. Taking professional help can introduce you to other ways that can escalate your weight loss journey.