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The issue of weight loss plagues many of us. We spend time looking for diets, tips, tricks etc to facilitate the process of building our body. However, most exercisers and nutritionists claim that the prerequisite for losing weight is exercise. Today I will share with you tips on how to lose weight without exercise! It goes without saying that regular exercise helps in the process of losing weight, as well as in maintaining our health. However, often, due to family, professional or other obligations, we do not find the time needed to devote to exercise. Tips for weight loss without exercise!
1. Chew well and slowly
You read that right! Strange as it may seem to you, even how we eat our food every day affects our weight. According to scientists, chewing enough on each bite makes us eat much slower. Eating slowly is scientifically linked to reduced food intake and increased satiety. It has also been shown that among people who were in the process of losing weight, those who started eating slowly had a higher success rate than those who continued to eat in a hurry. Given the above and, as suddenly changing the pace and way you eat will be a little difficult at first, I suggest you try to count how many times you chew each bite. This will only be necessary for a start, as after a while you will get used to eating slowly, automatically.
2. Consume protein
Protein increases the feeling of satiety, reduces the feeling of hunger and thus helps us to consume fewer calories. And this, because we stay full longer and do not look for small snacks every now and then! In addition, it affects the hormone ghrelin (also known as “hunger hormone”). It is the hormone produced in the stomach after digestion and affects the hypothalamus of the brain that controls our hormones and appetite! By increasing your protein intake to 30% of your calorie intake, it is possible to consume up to 440 fewer calories per day according to research. Foods rich in protein are eggs, strained yogurt, chickpeas, almonds, oatmeal and chicken breast. You can also combine them in delicious salads!
3. Love fiber
Fiber can help you lose weight in many ways. Initially, they absorb water, causing them to “swell” and feel full for longer. Thus, we consume less food. In addition, they slow down the release of sugar from food into the bloodstream. So, we feel like we have energy for more hours. Besides, foods that contain fiber in themselves have fewer calories! Fiber can be found in nuts such as almonds, pecans and walnuts. They can also be found in fruits and vegetables. Prefer oranges, brussels sprouts, beans, etc.
4. Drink water to lose weight
Water consumption is one of the most important steps in trying to lose weight. Drinking water half an hour before a meal has been shown to reduce hunger and calorie intake. Participants in the above study lost about 40% more weight than those who did not drink water before meals for 3 months! In addition the consumption of water has a diuretic effect, through which you eliminate toxins. Try to replace some soft drinks or carbonated water with natural mineral water and you will see a huge difference in the long run. If it is difficult for you to drink 2 liters of water a day, you can taste some amount of water with natural green or other taste. No sugar is meant, just enough for the taste.
5. When we eat we do not surf
And yet, our favorite electronic devices (TVs, cell phones, computers, tablets) must stay away as long as we eat! Focusing on what we eat helps us burn fewer calories. More than 24 studies have shown that when we eat while watching TV or video on our cell phone, we eat about 10% more than if we ate without distracting anything! In fact, in addition to increasing the amount of food in this meal, we tend to eat more at the rest of the day. Research has shown that, due to the fact that we were detached during our first meal, we do not realize how much we ate. Thus, during the rest of the day we consume up to 25% more calories!
6. Hide the bad delicacies
According to studies, our relationship with food is influenced by many factors. One of them is our access to it. Specifically, having a common view of the “temptations” in your home, creates hunger and longing to consume them just by seeing them. That is, it turned out that people who had easy access to their kitchen in cakes, chocolates, ice cream, etc. were more prone to gain weight. In contrast, people who had bowls of fruit and vegetables in the most visible parts of the kitchen were able to lose weight much faster.Therefore, I suggest you buy a beautiful big basket and fill it with colorful seasonal fruits. The next time you have a lick, choose a fruit from your basket! Bottom line: as you understand, even if you do not hit the gym, there is a way to lose the extra pounds that concern you. Try to adopt some of my tips and you will see that you will succeed!