Diet programs that are run on a regular basis is a challenge for people with severe obesity who want to lose weight because it is a long process. Moreover, sometimes it is hard to find a fitting time to exercise. But, is it possible to lose weight without doing both?
Excess body weight is certainly not only aesthetic but also issues related to health problems. The reason, obesity could bring diseases such as cardiovascular, diabetes, hypertension, and cancer.
Well, that should do when experiencing obesity is running a diet and exercise program. However, both of these things pretty hard done by several people. But don't be sad, there are other ways to lose weight without doing both.
With various methods of weight control, it is still possible for you to get a healthy weight.
Lose weight without diet and exercise
Do not have enough time to work out, but want to lose weight? Here are the ways to achieve them, as offered from Medical News Today:
1. Improve Your cooking skills
Understand how to prepare food and develop skills in the kitchen can be a powerful way to lose weight without reducing food intake. People who have a lot of knowledge about how to cook the foods more likely to eat a variety of nutritious ingredients. It is certainly very good for weight loss.
In fact, researchers are linking weight and obesity with a bad cooking skills. If not confident enough in the kitchen, you can try to take a cooking class or watch the cooking videos online.
2. Eat more protein
Protein is an important part of a healthy diet and is necessary for growth and metabolism. Protein intake can increase feelings of satiety and delay hunger.
A little research done on a young woman found that eating yogurt with high protein content as afternoon snacks reduces hunger and caloric intake at a later date. Simple ways to increase your intake of protein is by adding more eggs to your dinner menu.
3. Eat more fiber
Fiber is found in fruits, vegetables, nuts, and whole wheat. Different fiber than other foods because the body does not Digest in the small intestine. Otherwise, the food is moved into the large intestine, where fermentation occurs.
Thus, the intake of fibers provides many advantages, such as increasing a sense of satiety and slows the digestive system work. In addition to increasing the transit time of food and absorption of nutrients, and prevent the occurrence of constipation.
People can add more fiber to the diet program by eating fruit daily. Other things can also be by entering menu whole wheat during the diet, and eat a lot of vegetables.
4. Add probiotics
Probiotics are beneficial bacteria that is part of the digestive system. Recent research linking brain and intestinal functions and suggests that probiotics can affect weight, fat mass, and mood.
Human beings act as a host for this type of bacteria and provide them with food, including fiber. In turn, these bacteria can benefit your gut and keep one's general health.
5. Sleep enough
A good night's rest is crucial for the maintenance of weight and health in General. For a messy bedtime can interfere with work, including important hormones involved in metabolism, so that it can increase the risk of someone experiencing overweight or obese.
6. reduce stress
High levels of stress can also interfere with the hormonal balance. When someone is stressed, their bodies produce hormones called glucocorticoids. Too many glucocorticoids may increase one's appetite, which then leads to weight gain.
Stress can also trigger emotional eating, i.e. when a person consuming unhealthy foods to control and correct the negative mood.
In an effort to lose weight, rather than the emotions bubbling up through the meal, you better reduce stress with the following tips:
- Reduce your intake of caffeine
- Practicing meditation
- Spend time outdoors
- Yoga
7. Get more vitamin D
Some research shows that those who had low vitamin D levels are more likely to be obese and not enough exercise. Vitamin D deficiency can lead to metabolic syndrome, depression and anxiety, diabetes type 1 and type 2, osteoporosis, and osteoarthritis. People can get vitamin D from sunlight and some foods such as fatty fish, egg yolks, and mushrooms.
8. Serve food in several small portions
This method is most useful in situations of buffet or snacking. A study of dividing one portion of food into smaller portions to test whether people feel full after eating the same amount of food in a separate unit.
They found that by dividing foods into three or six separate portions, participants become more easy to feel full. You can do by taking a few small plates to share food. When snacking, you also can put snacks on small plates.
9. Use smaller plates
When people serving food use plates, they tend to meet the plate was. Lower the number of calories consumed can be done by reducing the size of the dish to eat.
In this way, you will feel that the dish is already filled with food. In fact, a full meal because of the size of a small plate.
10. Reduce the sugary drinks
Research in the United Kingdom found that there is a relationship between regular consumption of sweet drinks and artificial sweeteners with higher body fat in children.
There are plenty of healthy alternatives for replacing the consumption of soft drinks. Mineral water with fresh mint, ginger, berry, or cucumber was refreshing and contain very few calories. You can also add lime or lemon in the water are commonly referred to with the infused water.
In addition, rather than consume fruit juice packaging, better drink an herbal tea, green tea, or black tea. For packaging fruit juices tend to contain high levels of sugar. Whenever possible, it is best to eat the fruit intact as a substitute for fiber.
11. Snacking healthier food
According to research in 2016, almost one-third of a person's daily energy intake comes from snacks. However, healthy snacks and homemade can increase a sense of satiety and reduces the number of calories that enter while you eat. Healthy snacks include yogurt, dried plums or dates. Then there is the fibrous fruit is high, such as apples, bananas, and oranges. This can be used as a healthy snack.
12. Chew more often
Chew was the beginning of the digestive process. Some early research found that chewing each food with longer and extend the duration of a meal can reduce the food intake. This way it can help someone enjoy what they eat. Not only that, take enough time to chew when eating also gives the body time to let you know when you've been pretty full.
13. Try to eat with full awareness
Packed with a full awareness, is an excellent way to manage weight. Conscious eating can help reduce "hungry eyes" and improve self-control against the serving of food consumed.
The moment of eating it is best to sit and eat at the table, concentrating on the taste of food, and be aware of the signs that the stomach is already full. To practice the full consciousness of eating, you should avoid eating while doing other activities, such as watching television, using a laptop, and while reading.
14. Eat with your family at home
Sitting and eating healthy meals with the family can also play a role in managing weight. Eating at home can reduce your intake of fat and sugar. Because normally eat at home is the result of its own cuisine it is definitely healthier.
Various tips above is how safe and good for you to lose weight while simultaneously starting a positive lifestyle change. If you also do a program of diet and exercise on a regular basis to support the habit, weight can you get faster. Good luck!
0 Response to "How to lose weight Without Diet and exercise"
Post a Comment