When talking about weight loss, there’s often a stigma around it that it can not be done without a proper fixed diet and a rigid exercise. But that’s not entirely true. Yes, diets do prevent you from gaining extra calories and exercise helps in burning the already present ones in your body and thus reducing your overall body fat, but you see, they are only a temporary solution to a longer or everlasting problem.
- Why are diets not the best solution for weight loss?
Diets work by restricting you to specified types of meal. A typical diet reduces calories, but is still high in carbohydrates (and sugar) which may cause continuous cycles of sugar highs and lows, making you more fatigued and hungry—without any weight loss. Moreover, frustration comes to bear when you have to eat the same type of meals each and every day without any changes. “ 70% of the time, diets prove to be ineffective as the people doing them just simply GIVE UP! out of resentment and irritation” says Henry Adams, a Brooklyn Based dietician.
- The edge of exercise.
Exercise helps not just for weight loss but many other body related problems as well. It helps you to stay fit, keep in shape and burn off those extra few calories. But, it is not exactly a prerequisite for losing weight. You CAN lose weight without subjecting yourself to vigorous sessions of the gym or continuous run in the park during the day. However, it is recommended by many health professionals to exercise lightly as there are many other health benefits associated with it.
Listed below are some ways through which weight can be lost without exercise or diet. They are some basic home remedies which can be implemented in any household to lose weight fast.
- Smaller portions/Smaller plates :
Smaller plates help to make your food appear more in quantity than it actually is. This helps you in eating less as your brain is tricked into believing that you are eating enough. On the other hand, a bigger plate can make a serving look smaller, causing you to add more food and increasing your total intake. SOURCE
- Chewing slowly :
Eating your food slowly results in you feeling full in a shorter amount of time. This is because your brain needs time to process that you have eaten enough. How quickly you finish your meal has a direct effect on your weight. A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters. SOURCE
(TIP: Count the no. of times you chew per bite to eat slowly.)
- Regular intake of water :
Water plays an important role in determining your appetite. If taken before a meal, it can make you feel full and thus prevent you from excessive eating. One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake. Try salt water, while you’re at it. When it comes to water, salt is not the enemy. “Water needs electrolytes like sodium, potassium, and chloride to be best absorbed,” says Jenny Westerkamp, an R.D. in Chicago, which explains why they’re added to popular sports drinks.
- Eat healthy :
Eating healthy is one of the main components for weight loss. Foods that are rich in Protein should be consumed more often as they reduce the feeling of hunger, leading to the feeling of fullness and have overall powerful effects on our appetite. “Protein requires 25 percent more energy to digest than carbs, so it’s possible to cut your calorie intake without eating less food” says California-based personal trainer Jamie Sullivan. Fiber rich foods are also a good option as they slow down the rate of digestion and prevent constipation.
- Store unhealthy foods out of sight :
If unhealthy food is in sight, you are more likely to eat it and gain weight. That’s why such foods should be stored out of sight so that they are not visible to you when you feel hungry and this would reduce your chances of putting up extra calories. SOURCE
- No distractions :
Eat without any hindrances or distractions so that you can actually keep a track of the amount of food you devour. People prone to watching television while eating are most likely to eat more than their appetite and thus increasing the overall calorie intake of their body. SOURCE
- Cutting out sugar/Sugary beverages :
In order to achieve positive results as soon as possible, excessive sugar and sugary beverages should be avoided at all costs. This is because it is very easy to gain weight due to these as liquid calories do not affect the feeling of fullness the way solid calories do.
- In short, these are some of the ways through which you can lose weight at home without any exercise or any sort of diet. These remedies will not help you lose weight in 7 days, or a month but they will certainly help in achieving sustainable or long term weight loss.