10 Ways To Lose Weight Without Working Out
As the overweight and obese population rise, it’s critical to focus on your own personal health. If you have a little weight to lose, you may be overwhelmed by all the fad diets and exercise programs on the market. Going to the gym or getting up to run before work isn’t for everyone and as long as you include some level of activity in your regular routine, there are a number of ways to lose weight without having to pump iron. The following 10 tips will help you shed those unwanted pounds.
10. Drink Green Tea
Green teahas been utilized for centuries, based on its potent beneficial properties. Not only does green tea promote healthy skin and offer antioxidant effects, it also supports weight-loss. There are a number of compounds in green tea that boost your metabolism and promote the loss of fat. One of the most important is known as EGCG, which supports a higher metabolism, as well as the breakdown of fat. Once fat cells are broken down, they are released into the bloodstream to be used as energy.
9. Eat More Whole Foods
There’s some truth to the saying, you are what you eat. If you consume low-nutrient, fatty foods, your weight will reflect your poor eating habits. With so many complicated meal plans, it’s easy to become overwhelmed and confused.
No need to count calories and obsess over portion sizes when you only consume fresh whole foods. Processed foods are high in fat and sugar, leading to an expanding waistline. Whole foods, on the other hand, offer plenty of fiber and other beneficial nutrients, without the high calorie content.
8. Swap Soda for Water
Soda is nothing more than empty calories - causing drastic spikes in your blood glucose levels. To combat this spike, your body releases insulin - a hormone that’s linked to fat storage. When following a balanced, healthy diet, insulin is beneficial, helping your body stay lean as you burn fat.
When insulin levels are continuously high, your body begins to store fat. Although you may think diet soda is the solution, it’s now believed to be even worse. You essentially trick your body into thinking glucose is being consumed, not only increasing insulin levels, but sugar cravings as well. Water is one of the best possible beverages to promote weight loss, helping you maintain hydration and physiological balance.
7. Improve Stress Management
Stress does more than encourage cardiovascular complications, it contributes to weight gain. Some level of short-term stress is normal and even beneficial, helping you combat threatening situations.
When exposed to chronic stress levels, however, hormones can contribute to overeating and weight issues. More specifically, stress promotes excess belly fat - the most dangerous and most challenging types of fat to lose.
6. Don’t Be Afraid of Snacks
There’s nothing wrong with snacking throughout the day - in fact, it’s recommended. Instead of eating two massive meals a day, consume smaller portions more frequently. When you eat every three hours or so, you help maintain a steady blood glucose reading.
Of course, it’s what you snack on that makes all the difference. Focus on low-calorie snacks that provide your body with fiber, vitamins, minerals, and fatty acids. As you snack throughout the day, you’ll be less prone to binge at mealtime.
5. Eat Breakfast
Breakfast is most certainly the most important meal of the day - not just for cognition, but for your weight. When you start your day with something substantial, like a bowl of steel-cut oats or Greek yogurt with berries and seeds, you essentially give your metabolism a boost.
When you’ve been asleep all night, your body is fasting. In order to kickstart your day, you require energy to perform. If you feel like you have more energy, you’ll be more motivated to walk home from work or cycle to the park. Consume low protein and complex carbs that are low on the glycemic index. Digested more slowly, they’ll provide energy at a more sustainable rate, helping to control appetite and cravings.
4. Get More Sleep
A large portion of the population does not get enough sleep each night. Whether they’re worried about work or simply can’t fall asleep, a lack of sleep can contribute to your overall weight.
It’s believed that a lack of sleep can disrupt two critical chemicals - leptin and ghrelin. Since these chemicals directly influence and control appetite, disrupted functioning can result in weight gain.
3. Keep a Journal
A journal is a great way to track your progress and help you reach your goals. As you write down what you’ve eaten, you instantly become more aware. This can most certainly help you cut back on mindless eating. As you build awareness, you’ll notice areas that require your attention in order to be improved upon.
You may not realize how many calories you’ve been consuming through daily beverages - a journal could help you make this realization. Each individual is unique in terms of their weight, which is why a personal journal can help you pinpoint pivotal moments.
2. Ditch the Scale
When you become obsessed with the numbers on the scale, you can lose sight of your progress. The truth is, your weight is going to fluctuate and within a short-term period, the number staring back at you can be inaccurate of your progress.
As you lose fat and potentially gain more muscle, your weight will actually increase. That’s because muscle weighs more than fat. A number does not defy you or your current goals, don’t let it discourage you.
1. Set Achievable Goals
One of the best things to do when losing weight, is to be realistic. When you set achievable goals, you will continuously support high levels of motivation. If you are too aggressive with your personal weight-related goals, you may become frustrated.
As you reach each achievable goal, you will feel encouraged to continue on your weight-loss journey. This is simply a way to set yourself up for success, promoting a positive mindset.