10. Get enough sleep to help lose weight without exercise
Insufficient sleep is associated with reduced leptin and elevated ghrelin, two opposing hormones involved in the regulation of appetite. Leptin decreases your appetite and ghrelin increases appetite. These differences in leptin and ghrelin caused by lack of sleep are likely to increase your appetite.[22]
What can you do? Make sure you are getting 8 hours of sleep every night to keep your hunger hormones in balance.
9. Drink more water to help lose weight without exercise
Increasing your water intake to a liter (34 oz) or more every day without making any other changes to your lifestyle can help you lose weight.[20]
Healing the Brain: Stress, Trauma and Development
“Easy to read. Difficult to put down.”--Micheal J. Colucciello, Jr., NY State pharmaceutical researcher, retired.
“David Balog takes a subject fraught with difficulty and makes it simple and accessible to everyone. The book goes a long way in helping one understand how and why and in what ways stress affects how we live and cope. Invaluable.”--Jessica Hudson, former president, National Association of Former Foster Children
Drinking half a liter (17 oz) of water before a meal can help boost your weight loss efforts
[What can you do? Replace sugary drinks with water to give your weight loss efforts even more of a boost. If you don’t like drinking plain water, make yourself some infused water, there are many recipes available on the Internet.
8. Make smart alcohol choices to help lose weight without exercise
Ideally, alcohol should be eliminated for maximum weight loss results. But if you do choose to drink alcohol, drink in moderation. Research has shown that moderate alcohol consumption has health benefits. Moderate alcohol consumption of about a drink a day is linked to a 14-25% reduction in heart disease risk compared to no alcohol at all.[18]
Your choice of alcohol can have a significant impact on your calorie intake. Cocktails and other sugar filled alcoholic drinks are the worst calorie culprits. And unfortunately those yummy craft beers are also packed with calories, so if you have to drink beer, light beers are the better option. Although straight shots or on the rocks drinks have the least calories, the ellagic acid in red wine helps to delay the growth of fat cells while slowing the development of new fat cells.[19]
What can you do? Eliminate alcohol or drink in moderation. Avoid sweetened drinks, the sweeter a drink is, the more calories it has. Switch to red wine.
7. Drink green tea to help lose weight without exercise
Several studies have shown that green tea can help with weight and fat reduction by helping to increase energy expenditure.[14][15][16][17] This is mostly due to a phytochemical compound in green tea called EGCG (epigallocatechin gallate).
What can you do? Look for a green tea that has a high catechin content. Research has also shown that green tea steeped in bottled water contains more antioxidants in comparison to tea steeped in tap water.[1] The green tea had almost twice the amount of the EGCG antioxidant when steeped in bottled water, making it more bitter compared to tea steeped in tap water. If you do not enjoy drinking green tea, try an EGCG extract, which is available as a dietary supplement
Healing the Brain: Stress, Trauma and Development
“Easy to read. Difficult to put down.”--Micheal J. Colucciello, Jr., NY State pharmaceutical researcher, retired.
“David Balog takes a subject fraught with difficulty and makes it simple and accessible to everyone. The book goes a long way in helping one understand how and why and in what ways stress affects how we live and cope. Invaluable.”--Jessica Hudson, former president, National Association of Former Foster Children
6. Increase your protein intake to help lose weight without exercise
Increasing your daily protein intake can help you consume less total daily calories. A 15% to 30% dietary protein increase at a constant carbohydrate intake helped study participants eat 441 less calories a day and lose 11 lbs in 12 weeks.[12]
Starting your day with a protein rich breakfast can help to reduce hunger cravings during the day.[13]
5. Cut out sugary drinks to help lose weight without exercise
Research has proven that sugary drinks increase the risk of obesity,[9] as well as heart disease, diabetes, and gout. A typical 20-ounce soda contains 240 calories or more. These calories do not give a feeling of fullness, so you will not eat any less. Replacing sugary drinks with non-sugary drinks can result in an average weight loss of 2% to 2.5%.[10]
Beware of artificially sweetened drinks, artificial sweeteners can increase appetite.
4. Increase your baseline activity to help lose weight without exercise
Baseline activity is your day to day activity, the usual light or sedentary activities of daily living such as walking, household chores, etc. These activities generally don’t burn up a lot of calories, but increasing your baseline activity can help increase your energy expenditure. Study results suggest that any increase in physical activity can help reduce belly fat and body weight and is useful for preventing chronic diseases.[8]
What can you do? Adjust your daily routine to allow for at least one baseline activity to be increased, e.g. get into the habit of taking the stairs instead of the escalator/elevator. Engage in more recreational physical activities
Choosing healthy snacks is important. Avoid junk food snacks and snack instead on nuts like pistachios and low calorie fruit such as apples, which contain a soluble fiber called pectin. Pectin promotes satiety (the feeling of fullness), and helps to slow down digestion.[7]
Healing the Brain: Stress, Trauma and Development
“Easy to read. Difficult to put down.”--Micheal J. Colucciello, Jr., NY State pharmaceutical researcher, retired.
“David Balog takes a subject fraught with difficulty and makes it simple and accessible to everyone. The book goes a long way in helping one understand how and why and in what ways stress affects how we live and cope. Invaluable.”--Jessica Hudson, former president, National Association of Former Foster Children
2. Weigh yourself every day to help lose weight without exercise
A four year study involving 875 participants revealed that those who used their smart scales the most lost more weight.[4] Men lost an additional 2.5 lbs and women lost 2 lbs in 1 year.
Research has shown that more or less 40% of weight lost by any means is regained in 1 year, and close on 100% of weight lost is regained after 5 years.
1. Use smaller plates to help lose weight without exercise
Dinner plate sizes have increased on average by 23% since 1900.[1] Using bigger plates can result in you serving 9% to 31% bigger portions than you usually would.[2] Larger portions encourage you to eat more, and will inevitably lead to an increase in weight gain.
In one study, participants who were offered a larger portion increased their calorie intake by 30% compared to those offered a smaller portion.[3]
If the plate or bowl size encourages you to eat only 50 more calories a day, your increase in weight would be about 5 pounds a year.
What can you do? Invest in smaller plates and either get rid of all bigger plates and bowls or store them so that they cannot be used. Use disposable portion control plates for eating on the go.
Crefit: https://www.shape-able.com/
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