Introduction
Losing weight and keeping it off is important to millions of people. However, the thought of doing high-intensity, back-breaking exercises on a regular basis sometimes makes many people give up on even trying. The whole process seems so overwhelming. It is for that reason that today’s discussion is on 20 easy and natural ways to lose weight and keep it off, without doing those back-breaking exercises.
2O Easy Ways to Lose Weight Without Doing Back-breaking Exercises (Backed by Science).
For each of these 20 ways, we have provided one scientific study backing it up and published in highly reputable peer-reviewed journals. Enjoy.
- Drinking water before meals – Drinking water before meals can help reduce calorie intake, as it may help you feel full and eat less. However, excessive water intake can be dangerous, especially for individuals with certain health conditions. To implement this, try drinking a glass of water 30 minutes before meals.
- Eating protein for breakfast – Eating a protein-rich breakfast can help reduce hunger and cravings throughout the day, leading to reduced calorie intake. However, consuming too much protein can have negative health effects. To implement this, try eating foods such as eggs, Greek yogurt, or cottage cheese for breakfast.
- Intermittent fasting – Sustained intermittent fasting is probably the most scientifically validated method to lose weight without exercise. There are hundreds, if not thousands, of studies that show that making a habit of fasting intermittently could lead to effective weight loss, reduction in obesity, type 2 diabetes, among others. To implement it, start fasting gradually, perhaps once a week, or start with skipping only breakfast. And then slowly increase hours fasted. However, some people may become obsessed with their weight that fasting could lead to eating disorder.
- Using smaller plates – Using smaller plates can help reduce portion sizes, leading to lower calorie intake. However, this may not be effective for individuals who tend to eat until they feel full. To implement this, insist to yourself that you would start using a smaller plate for meals.
- Eat Whole Foods: Whole foods are nutrient-dense and can help reduce calorie intake, improve metabolism, and promote overall health. Whole foods can be expensive and may require more time for meal preparation. To implement this, choose whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods.
- Eating more fiber – Eating more fiber can help promote feelings of fullness, leading to reduced calorie intake. However, excessive fiber intake can cause digestive issues. To implement this, try incorporating more fiber-rich foods, such as fruits, vegetables, and whole grains, into your diet.
- Avoid Processed Foods: Processed foods are often high in calories, sugar, and fat, and can contribute to weight gain. They can also be high in sodium, which can lead to water retention and bloating. By avoiding processed foods, you can reduce your calorie intake and improve the quality of your diet. Instead, focus on eating whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are often lower in calories and higher in nutrients, making them a healthier choice for weight loss and overall health.
- Getting enough sleep – Getting enough sleep can help regulate appetite hormones and reduce cravings for unhealthy foods. However, sleep deprivation can lead to negative health effects. To implement this, try aiming for 7-9 hours of sleep per night.
- Drinking green tea – Drinking green tea can help increase metabolism and promote weight loss. However, excessive green tea intake can lead to negative health effects. To implement this, try drinking 1-2 cups of green tea per day.
- Keeping healthy snacks on hand – Keeping healthy snacks, such as fruits, vegetables, and nuts, on hand can help reduce cravings for unhealthy snacks, which ultimately may lead to successful weight loss. However, overeating healthy snacks can lead to excessive calorie intake. To implement this, try keeping healthy snacks readily available for when cravings strike.
- Drinking coffee – Drinking coffee can help increase metabolism and reduce calorie intake, as it may help you feel full and eat less. However, excessive coffee intake can lead to negative health effects. To implement this, try drinking 1-2 cups of coffee per day.
- Eating nuts – Eating nuts can help promote feelings of fullness and reduce calorie intake. However, nuts are high in calories and excessive nut intake can lead to weight gain. To implement this, try incorporating a handful of nuts, such as almonds or walnuts, into your diet.
- Avoiding sugary drinks – Avoiding sugary drinks, such as soda and juice, can help reduce calorie intake and promote weight loss. However, some artificially sweetened drinks may have negative health effects. To implement this, try replacing sugary drinks with water or unsweetened beverages.
- Eat more fruits and vegetables – Study after study has shown that introducing more fruits and vegetables helps with effective long-term management of weight loss, improved cardiovascular health and reduced risk of obesity and type 2 diabetes. To implement this, start including more fruits and vegetables to your diet. Of course, fruits are rich in sugars; so be careful about the amount of fruits consumed per time.
- Tracking food intake or keep a food diary – Tracking food intake can help increase awareness of calorie intake and promote healthy eating habits. The simple practice of writing down all the meals and snacks you’ve eaten helps you to reduce calorie intake, because, as you notice how much you eat, you may begin to hold yourself more accountable. However, it may be time-consuming and may lead to obsessive behavior in some individuals. To implement this, try using a food diary or mobile app to track daily food intake.
- Walking and/or cycling to walk – walking is an easy and effective way to burn calories and remain health and fit. By walking or cycling every chance you get, say, walking to work, you increase your chance of losing weight. Studies have shown that walking has numerous health benefits, including reducing risk of type 2 diabetes associated with obesity.
- Taking the stairs – Taking the stairs instead of the elevator or escalator can help increase physical activity and burn more calories. However, it may not be feasible for individuals with certain health conditions. To implement this, try taking the stairs whenever possible.
- Practicing mindful eating – Practicing mindful eating can help increase awareness of hunger and fullness cues, leading to reduced calorie intake and improved eating habits. One study found that people who are mindful are 16 percent less likely to be overweight and almost 30 percent less likely to be obese than those who are not mindful eaters. However, it may not be effective for individuals with disordered eating behaviors. To implement this, try eating slowly, savoring each bite, and paying attention to hunger and fullness cues.
- Reducing stress – Reducing stress through techniques such as meditation or yoga can help regulate appetite hormones and reduce cravings for unhealthy foods. Yes, stress can reduce your ability to lose weight or even maintain a healthy weight. Stress may be a result of high levels of stress hormone, cortisol, or unhealthy stress-induced behaviors. It doesn’t matter the cause of the stress, there is rather strong scientific evidence that stress leads to weight gain. To implement this, try incorporating stress reduction techniques into your daily routine.
- Seeking support – Seeking support from friends, family, or a healthcare professional can help increase motivation and promote healthy habits. Just having a support or self-help group increases accountability which may lead to be calorie reduction and weight loss. In fact, people who join a support group are more likely to lose weight than those who did not. However, some individuals may feel embarrassed or uncomfortable seeking help. To implement this, try reaching out to a trusted friend or family member for support, or consider seeking professional help from a healthcare provider or registered dietitian.
Before we go today, remember that losing weight can be done. And it doesn’t have to be only through back-breaking exercises. Of course, we must stay physically active. But the point is that you can lose weight without rigorous high-intensity workouts or hours of gym visit.
Remember, at Successful Health Habits, we are not just writing articles or making videos, we are changing lives, together, and giving people the tools to live well – physically, mentally, and financially. Please share this article with a friend or coworker who might be encouraged by it contents:
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