Losing weight can be a difficult task if you don't have the time to exercise. Similarly, defining a diet can be irritating after months of applying it, and it will not always provide satisfactory results. In this sense, dietitians, trainers and people in general have studied various methods to lose weight without exercising or extreme dieting .
Although exercise can reduce your weight faster, as well as build muscle mass, there are other ways that can help you lose a few pounds. When researching, you can find a variety of methods that claim to do so, but not all of them will be effective and some may put your health at risk . Learn the best methods to lose weight without exercising, dieting or affecting your health!
Is it really possible and advisable to lose weight without exercising?
For years, various methods that have emerged in response to the need to lose weight have been evaluated; however, not all will help you. To lose weight without exercising, you must change habits or patterns in your life that drive you to overeat.
The final results and the time in which you achieve them will depend on your discipline and persistence. If you are not consistent in meeting this goal, you will probably not get the expected results. As with exercise and diet routines, the pounds you lose can vary due to your lifestyle and genetics, as well as your dedication .
These medium and long-term methods can help you lose weight in a healthy way, as well as keep it in balance. You may find it difficult or uncomfortable to adapt at first, but you will be able to do so if you are aware of the damage that some habits can do and want to change them.
Methods to lose weight without exercising
1. Use small plates to serve food
When you serve food on large plates, the portions increase. Using a small plate can help you reduce your calories, as the brain will interpret that you are eating more . Therefore, even if you serve the same amount of food, if you use a large plate your brain will believe that you are consuming less food than if you served the same amount on a small plate.
Two studies published in BMC Obesity , conducted on 110 college students, found that the portions selected were larger in large plates, since people tend to fill it to capacity . This study was conducted to evaluate the relationship between the size of the food plates, the portions served, and obesity in college students (Hughes et al., 2017).
In a sense, you can use small plates to serve unhealthy foods and those rich in fiber and protein in larger plates. Similarly, in the market there are special dishes with visual indicators that will allow you to serve the necessary amount by food groups. These dishes, although they do not have the same effect on the brain, will help you control your portions.
2. Serve food in small portions
Portion sizes can influence the amount of calories consumed, as people tend to eat too much, promoting obesity.
A study of 51 people, published in The American Journal of Clinical Nutrition, succeeded in verifying that calorie intake is related to the size of the servings supplied , regardless of the characteristics of the subject (Rolls, Morris and Roe, 2002).
Also, another study published in Appetite found that segmenting food into smaller portions tends to reduce the amount eaten . The people in the study had their food divided into 3 or more servings. Although the amounts of calories supplied were the same, when divided into smaller portions, people ate less food (Oldham-Cooper, Wilkinson, Hardman, Rogers, & Brunstrom, 2017).
In this way, reducing your portion sizes can help you eat fewer calories and therefore lose weight without exercising.
3. Try to chew food slower
By chewing food at a slower speed, you will give your brain time to process the food, allowing it to respond quickly when you are full. This will also allow the food to be thoroughly chewed and facilitate the digestion and absorption of nutrients .
In this way, by slowing down the chewing process of food you can get a faster response when your stomach is full . You can try to chew consciously or count the times you do it, this will help you increase the time the food stays in your mouth.
4. Incorporate foods rich in protein and fiber into your diet
Protein is often linked to appetite, as it can help you eat fewer calories by reducing hunger. Also, together with the fibers, they help increase the feeling of satiety, making you feel full for a longer time .
Proteins influence hormones linked to the digestive process, being able to control hunger and satiety. Among the foods richest in protein are eggs, chicken, fish, meats, yogurt, lentils, chia and hemp seeds, and almonds.
A study published in The American Journal of Clinical Nutrition showed that increasing protein consumption between 15% and 30% can influence a decrease in food intake . Likewise, the study of 19 people, for 16 weeks, helped the participants lose 4.9 kilograms of body weight, as well as reducing their daily intake by 441 calories (Weigle et al., 2005).
For its part, soluble fiber helps reduce food intake thanks to the fact that it forms a gel when it comes into contact with water . This reaction increases the time in which nutrients are absorbed, slowing down digestion and generating a greater feeling of fullness. Among the foods richest in this type of fiber are oatmeal cereals, oranges, asparagus, beans, Brussels sprouts and flax seeds.
An investigation that evaluated 44 scientific studies, published in the Journal of the American College of Nutrition , showed that the control and reduction of body weight is related to fiber intake. The consumption of foods rich in fiber helps to obtain energy and prolongs the feeling of satiety (Clark and Slavin, 2003).
5. Drink water frequently
Constantly drinking water will help you create a feeling of fullness and, therefore, eat less and lose weight without exercising. In addition, thirst is often confused with hunger, which can lead you to overeat.
In a 12-week study in Birmingham (England) on 84 obese patients, the effects of drinking water before eating were evaluated. The trial was divided into two groups: one of 41 people who were given 500 ml of water 30 minutes before each meal; and another of 43 people selected to contrast the results without ingesting liquids. In this sense, the group that ingested water before eating decreased on average 1.3 kg more than the group that did not consume liquids (Parretti et al., 2015).
Also, because the body's absorption of water is enhanced by electrolytes, some experts recommend adding a little sea salt to the water before ingesting it . The most recommended salts are sodium and potassium.
6. Reduce stress and get more sleep
Having high levels of stress and fatigue can cause imbalances in the body and, therefore, increase body weight. Scientific studies have shown that sleep and stress alter important hormones in metabolism , such as glucocorticoids, leptin, and ghrelin, which regulate appetite (Taheri, Lin, Austin, Young, & Mignot, 2004; Epel, Lapidus, McEwen, Brownell , 2001)
These factors can affect your mood and cause negative thoughts, triggering a lack of control in meals. Similarly, they can lead to chronic sleep deprivation, stress-related illnesses, diabetes, and obesity.
In this sense, it is advisable to sleep at least 8 hours a day and reduce the activities that generate stress . Avoiding overload, practicing meditation or mindfulness, and spending time outdoors can help you relax and keep your body in balance.
conclusion
Losing weight can become a difficult task, especially if you cannot identify the factors that can lead to being overweight. You can lose weight without exercising or resorting to extreme diets, you only need to change a few habits .
Plate and portion sizes, how fast you chew food, drinking water, and resting for 8 hours a day can help you reduce your food intake. To obtain satisfactory results you must be persistent and disciplined , this will help you maintain good habits, control food intake and your body weight.
References
- Clark, M. & Slavin, J. (2013). The effect of fiber on satiety and food intake: a systematic review. Journal of the American College of Nutrition, 32 (3), 200–211. https://doi.org/10.1080/07315724.2013.791194
- Hughes, J., Goldstein, C., Logan, C., Mulvany, J., Hawkins, M., Sato, A., & Gunstad, J. (2017). Controlled testing of novel portion control plate produces smaller self-selected portion sizes compared to regular dinner plate. BMC Obesity, 4 (1). https://doi.org/10.1186/s40608-017-0167-z
- Ohkuma, T., Hirakawa, Y., Nakamura, U., Kiyohara, Y., Kitazono, T., & Ninomiya, T. (2015). Association between eating rate and obesity: a systematic review and meta-analysis. International Journal of Obesity, 39 (11), 1589-1596. https://doi.org/10.1038/ijo.2015.96
- Oldham-Cooper, R., Wilkinson, L., Hardman, C., Rogers, P., & Brunstrom, J. (2017). Presenting a food in multiple smaller units increases expected satiety. Appetite, 118 , 106-112. https://doi.org/10.1016/j.appet.2017.07.024
- Parretti, H., Aveyard, P., Blannin, A., Clifford, S., Coleman, S., Roalfe, A., & Daley, A. (2015). Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT. Obesity, 23 (9), 1785-1791. https://doi.org/10.1002/oby.21167
