Exercise is such a central focus of many weight loss journeys, sometimes to the extreme. But what if for some reason you cannot get into any physical exercise?
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However, regardless of the source of your idle time (tour tasks, injury, pain, surgery, etc), you are still able to lose weight without exercise.
In this article, we will talk about various ways, not necessarily including exercise but are based more on a lifestyle choice hence those of you who have a few days off of exercising or are too impaired to do so caused of limitations, we have you covered.
Important note: Exercise still has a major role in losing weight and improving cardiovascular health.
However, if exercise is out of reach, for example, if you are traveling or working, or are physically ill, this may be of use.
Yes, you can lose weight without doing any exercise, here are some simple and efficient tips for you to read and keep in mind.
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Opt for Smaller Bowls and Plates
When you serve yourself food in smaller katoris or plates than before, your portion size reduces on its own.
You consume fewer calories and you burn more simply throughout your typical day-to-day activities and you burn the first step of weight loss.
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Limit Junk Food
It is a common habit to eat unhealthy or junky snacks but this badly affects weight loss, especially without exercise.
It may be a hard scene to avoid in its entirety, but the least you can do is reduce the supply of junk to make room for healthier choices.
Keep items like candy, chips, and soft drinks in out-of-reach cabinets or lower-traffic zones.
Put fridge items near them with unhealthy treats pushed further back; this way, you are less likely to grab the bag of chips than you are the carrot sticks.
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- Drink More Water
Sometimes, our bodies get thirst and hunger mixed up and we end up eating when we need to be drinking.
If you are bored/ hungry may lead you to gain weight up to 3kgs in a few days by making you eat foods that are high in carbs, if you are crying at least cry with a glass of water, believing even aggression will make you lose weight.
Before meals Drink 1 or 2 cups of water to fill your stomach so you can eat less.
The fewer empty calories in the form of sugary beverages — and the more hydration the better if you started drinking water instead of sweet drinks.
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Increase Protein Intake
Increasing your intake of protein can increase satiety levels, which helps you feel fuller, to facilitates weight loss without exercise. It is satiating so you automatically eat fewer calories.
You need plenty of protein-rich foods in your day-to-day diet, such as eggs, lentils, (skinless) chicken breast (or Turkey), plain Greek yogurt, almonds, lentils, kidney beans, chickpeas, seafood, and options like soy products for vegetarians.
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Incorporate Fiber-Rich Foods
It is fair to say that fiber is the main player in the reduction of total body fat and is good for weight loss without exercise.
The point with high fiber nutrition is that it helps them feel full and to get full with smaller quantities of food, thus preventing them from eating more than necessary and gaining calories.
Include apples, pears, bananas, lentils, almonds, carrots, coconut, cauliflower, sweet potatoes, onions, green peas, papayas, cluster beans, cabbage, chia seeds, flax seeds, oats and barley in your daily meals.
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Ensure Quality Sleep
Sufficient and quality sleep is a prime requirement if you wish to lose weight without exercise.
Refrain from making up for lost sleep in the night by taking naps during the afternoon. Ensure you are getting at least 7 to 8 hours of sleep every night to stabilize metabolic function and increase weight loss.
Poor sleep can increase cortisol, the stress hormone, and it may disturb the hormones that regulate hunger such as ghrelin and leptin.
Altered levels of these hormones can cause you to crave more unhealthy foods and be hungry most of the time.
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Reduce Sugary Beverage Consumption
Even sugar-free store-bought aerated and instant drinks carry hidden carbs, this illegitimate carb will put a brake on your weight loss dream.
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When trying to lose weight, make the healthier choice of putting together homemade healthy drinks such as soups or even infused water For added health benefits.
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- Prioritize Home-Cooked Meals
Among the countless food delivery apps, one can easily break their control on snacks. It’s very little effort to cook healthier delicious meals at home, instead of ordering in.
Take pleasure in trying out new recipes that not only aid in losing weight but also taste great.
You can also take a look at our blog and the recipe section on the Fitterfly Wellness App for healthy meal & snack ideas.
Maybe switch it off at times on the weekend and totally during the week.
Be mindful of your choices when ordering and avoid fried food and dessert.
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Manage Stress Levels
So when you can’t manage stress, you’re constantly releasing cortisol, the stress hormone, which messes with your appetite regulation and can stall weight loss. Different stress reduction methods can be beneficial.
Start with short (e.g. 2-3 minutes) daily meditation sessions and gradually build it up.
Do things like Yoga, Pranayama, Adventure sports, meeting different people, listening to music, going swimming, taking a walk, reading, coding, going, family games, dancing, painting, eating, and spending time in a jungle for stress management.
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