27 ways to lose weight without exercise
More gym foe than a fan? That’s fine! You can lose weight without hitting the weights or — even worse — doing cardio.
- Slow your dinner roll
Going all Dyson on your plate is never a good idea. Meals aren’t a race, so slow the heck down. Your brain can’t keep up. Seriously: Eating more slowly has been shown to decrease calorie intake and make people feel full. Talk about a win-win.
So take the time to chew. If you’re a habitual speed-eater, counting the number of times you chew each bite can help you get into the habit of pacing your meals.
- Dim the lights and lower the noise
In a study by Cornell researcher Brain Wansink, Ph.D., people who went to a fast-food restaurant where the lighting was softer and the music was more soothing ate, on average, 175 fewer calories than those who ate in the same place with bright lights and blaring music.
- Get in the kitchen
Cooking isn’t just a great way to impress a date. In fact, people who eat more often tend to eat healthier and eat less than those who dine out.
It makes sense: When you’re the one behind the stove, you’re in control of what goes on your plate. You don’t have to be a top chef to whip up something tasty, and you can enjoy a restaurant meal from time to time. Just try to eat more meals at home than you do out.
- Boost your cooking skills
People who have more knowledge about how to cook different foods are more likely to eat a wide variety of highly nutritious ingredients, including fruit and vegetables, which are great for weight loss.
- Don’t shy away from the scale
While weight is more than just a number, the scale doesn’t lie. Daily weigh-ins have been proven to help people lose weight and keep it off.
If you’re going to weigh yourself every day, aim to do it first thing in the morning before you’ve eaten. Consistency is key to accurately track your progress.
- Stay honest about snacking
While it’s fine to snack here and there, it can easily get out of hand. If you’re a serial snacker, try announcing your snacks.
It may sound weird, but telling yourself or someone else you’re going to have a snack will make you stop and consider the number of times you nosh every day and what you’re noshing on.
Healthful snacks include:
- yogurt
- dried prunes or dates
- high-fiber fruits, such as apples, bananas, and oranges
- high-fiber vegetables, including carrots and broccoli
- a handful of unsalted, unflavored nuts, such as cashews or walnuts
- Size matters. Use a smaller plate
Most American plates are 11 or 12 inches wide. If you stick to a plate that is nine or 10 inches wide, however, Dr. Wansink says you can cut about 23 percent off the amount you serve yourself (and eat.) “It’s a mindlessly easy way to cut things down,” he says.
Portion size isn’t the only size you want to keep an eye on if you’re trying to lose weight. This isn’t a coincidence. In fact, eating off smaller plates can trick your brain into thinking you’re eating more than you actually are, which can be especially helpful with desserts and less healthy foods.
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- Just say “no” to fad diets
While some fad diets may have impressive results in the short term, they’re notoriously difficult and sometimes dangerous to maintain. And for what it’s worth, they make the least interesting conversation topics — no one wants to hear about your juice cleanse.
You’re much better off applying simple (and sane) everyday changes to the way you eat for long-term success.
- Pack on the protein, Eat more protein
Protein-rich foods aren’t just delicious, they also have a potent effect on keeping hangry at bay and curbing your overall appetite. That’s partly because protein affects certain key hunger and fullness hormones like GLP-1 and ghrelin.
Protein is an essential part of a healthy diet and is necessary for growth and efficient metabolism. Protein can increase feelings of fullness and delay hunger.
Some research has found that eating protein in the morning can be especially helpful when it comes to managing your appetite throughout the day, so try swapping your oatmeal for eggs.
Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs in meal plans.
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- Make friends with fiber
In short, fiber keeps you feeling full. And for weight loss, one type reigns supreme: viscous fiber. When it comes in contact with water, this magical stuff forms a gel that slows down stomach emptying and gives your body more time to absorb nutrients.
This benefits people by:
- increasing fullness
- slowing down digestion
- increasing food transit time and nutrient absorption
- preventing constipation
People can add more fiber to a balanced diet by:
- eating fruit every day
- including whole grains in the diet, such as steel-cut oats and brown rice
- eating plenty of vegetables
The fiber in the skin of many vegetables is also beneficial. As long as people thoroughly wash the skin, it is safe and easy to eat when cooked
- Go probiotic
While taking a probiotic is no silver bullet for weight loss, it certainly can’t hurt. Plus, probiotics can boost your overall health and immunity. You can try taking a probiotic supplement or eating fermented foods like yogurt and miso.
The benefits that they provide include:
- energy for the gut wall and liver cells
- specific fatty acids that have anti-cancer properties
- regulating body weight
A diet that is high in sugar and fat can alter the balance of bacteria in the gut, reducing the number of good bacteria.
Probiotics also occur naturally in a variety of fermented foods, including:
- yogurt
- kimchi
- sauerkraut
- kefir
- miso
- tempeh
- kombucha
- Out of sight, out of the stomach
The three rules of real estate also apply to losing weight: location, location, location. Keeping unhealthy foods out of sight also keeps them out of your mouth.
In one study, people who lived in households that kept high-calorie foods visible were more likely to weigh more than those who lived in homes where only a bowl of fruit was on display. So, clean the house and hide your treats!
- Sleep more
A good night’s rest is essential for general health and weight maintenance. Poor sleep disrupts important hormones, including those involved in metabolism.
Adequate sleep is essential to weight loss (and for lots of other reasons!).
Failing to get your beauty rest can do a number on appetite-regulating hormones like leptin and ghrelin. Fluctuations in these hormones can make you hungry and make you crave unhealthy foods — all the more reason to hit snooze.
- Reduce stress, Keep calm and slim on
Raised stress levels can also disrupt hormonal balance. When a person is stressed, their body produces hormones called glucocorticoids. Too many glucocorticoids can increase a person’s appetite, leading to weight gain.
Finding your bliss can also help you find your goal weight. Like a lack of sleep, chronic stress can throw a wrench in your hormonal balance. Plus, many of us tend to cope with stress by eating comfort food that’s probably not the healthiest.
Yoga, meditation, and breathing exercises are all simple and reliable ways to help keep your stress levels in check.
Methods to reduce stress include:
- getting regular exercise
- reducing caffeine intake
- practicing meditation or mindfulness
- saying no to non-essential commitments
- spending time outdoors
- trying yoga
- You’ve got 99 problems, but hydration ain’t one
It goes without saying that water should be your beverage of choice even if you’re not trying to lose weight. But water can work wonders on your waistline, especially if you drink some before chowing down.
Research has shown that downing two glasses of water 30 minutes before a meal can reduce hunger and overall calorie intake.
- Downsize your portions
The harsh truth is that portion sizes aren’t what they used to be. They’re MUCH bigger, especially in restaurants.
Putting more on your plate can lead to overeating and weight gain, but that doesn’t mean you have to starve. Just be mindful and serve yourself a bit less than you would normally. You won’t miss the extra calories.
- Eyes on your plate
As tempting as it might be to binge-watch your favorite show while going to town on your favorite meal, it’s best to minimize distractions while eating if you’re trying to lose weight.
- Eat a good breakfast
Eat a heavy-on-protein breakfast every day, says Dr. Wansink, and you’ll control your hunger long into the day. For breakfast consider eggs, yogurt, or peanut butter. And, says Rubaum Keller, don’t let more than three hours pass between eating. Be sure to have small snacks available to eat between meals.
- Soak up some vitamin D
The link between vitamin D and weight loss isn’t crystal clear, but folks in larger bodies tend to have lower levels of vitamin D in their blood. Even more, interestingly, people who lose weight tend to experience an increase in vitamin D.
Some research suggests that supplementing with vitamin D can aid weight loss and fat burning. Whether you take a supplement, catch some sun, or eat vitamin D-rich foods, this vitamin comes with the added benefits of stronger bones and increased immunity.
Other health conditions associated with low vitamin D include:
- metabolic syndrome
- depression and anxiety
- type 1 and type 2 diabetes
- osteoporosis and osteoarthritis
- Kick soda to the curb
Sugary beverages and soda are nutritionally useless and calorie-dense. These things should be the first thing to go if you’re looking to lose some weight. Try replacing these drinks with water.
- See red
Odd as it may seem, some research has found that eating food off red plates can help people eat less. This color bias may be due to the fact that many warnings and stop signals are red. Whatever the reason, it’s worth a try, especially when eating less-healthy foods.
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- Eat mindfully
Too often we eat with everything but our stomachs. We eat with our eyes and sometimes our emotions. As a result, we don’t always stop when we’re satisfied but rather when we’re borderline exploding.
Mindful eating may help reduce food cravings and improve portion control.
Practicing mindful eating means staying present at meals and snacks and listening to your body’s internal cues and cravings. The next time you sit down to eat, slow down, and really pay attention to how you feel throughout your meal.
- Keep it in the family
Sitting down and eating a healthy meal with family can also play a role in weight management.
Eating at home can reduce fat and sugar intake. Parents or caregivers who cook balanced, nutritious meals for children also often pass these positive habits onto them.
- Get those good fats
Healthy fats are your friend when you’re trying to lose weight. Unsaturated fats (found in fish, nuts, avocados, and olive oil) and even some saturated fats (like those in butter and coconut) keep you feeling full longer and help you absorb certain vitamins.
That doesn’t mean you should go ham on fats, but you definitely shouldn’t avoid them. The only fats you should really steer clear of, whether you want to lose weight or not, are chemically processed trans fats.
- Chew more
Chewing or mastication initiates the process of digestion. Some preliminary research found that chewing each mouthful thoroughly and prolonging meal duration reduced food intake.
Thoroughly chewing food can help a person savor what they are eating. Taking enough time to eat during meals also gives the body time to register when it is full.
- Serve food in multiple small portions
This method is most useful in a buffet or snacking situation. One study divided single meals into smaller portions to test whether people expected to feel fuller after eating the same amount of food in separate units.
They found that by dividing foods into three or six separate portions, the participants’ expected level of fullness was greater.
When eating at a buffet, a person can take multiple small plates to split the food across. When snacking, they can cut up the snacks and place them on different small plates.
A person can also try dividing mealtimes up into several small courses, instead of putting everything on one plate.
- Cut out sugary beverages
British research linked the regular consumption of sugary and artificially sweetened drinks with higher body fat in children.
There are many healthful alternatives to soft drinks. Plain water with fresh mint, ginger, berries, or cucumber is refreshing and contains very few calories. People can also add lime or lemon to sparkling water.
Herbal, green, and black teas are also suitable. Many teas come with additional health benefits.
Fruit juices tend to be very high in sugar. When possible, it is best to eat whole fruits instead as they contain fiber.
No gym, no problem
While breaking a sweat may be great for your health, you don’t necessarily need to exercise to lose a few pounds. Making simple, sustainable changes to your habits will pave the yellow brick road to success — no membership fee required.
If it is difficult to observe all these things, I will introduce you to the best diet for weight loss, which, despite eating delicious foods, also makes you lose weight. Click here to lose weight
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