With the extension of the lockdown, most of us are worried about putting on weight. But staying at home does not have to necessarily mean weight gain. You might think I'm talking about sweating it out with hours of exercises. What if I tell you that there are a few easy and proven techniques to help you lose weight? With a bit of effort, consideration and proper care, you can easily lose weight at home; and that too without the hassle of strenuous exercises!
9 Ways To Lose Weight Without Exercise
Here are a few secrets that will help you lose weight fast at home without exercise:
1. Rethink How You Eat
The first step towards weight loss is paying attention to your food. Make every meal an experience instead of just a task. When you are busy watching your favourite movie/show or playing games, eating gets pushed to the background and you do not realise how much you have eaten. Distraction makes you overeat. Whereas, when you pay attention to your food, your body becomes aware when you are actually full. Slow down, chew each morsel properly and enjoy your food.
2. Rethink What You Eat
Make sure to have balanced meals and include all food groups in your daily diet. Avoid processed and packaged foods. Too much salt, sugar, oil and spices do way more harm than you realise. Fad diets are useless in the long run and often deprive of necessary nutrients. Try to consume more natural foods- eat more fruits and vegetables. In this way, you do not have to eat less or starve yourself, you only need to eat right!
3. Fibre Is Your Friend
Your body takes time to digest fibre and you feel full for a longer while. It also helps to absorb the nutrients from food into your body. You can simply include whole grains to your daily diet and make sure to eat at least one cup of fruit every day. If you love rice, swap white rice with a cup of brown rice.
4. Eat More Protein
Protein reduces your hunger pangs and helps you feel full without piling on calories. Protein takes time to break down which means that you do not feel hungry soon after a meal. Add a tablespoon of chia seeds to your breakfast or have a cup of sprouts at lunch. This means that you can relish your bowl of dal without feeling guilty or affecting your waistline.
5. Hide Those High-Calorie Snacks
Sometimes, removing the temptation is the best solution! Keep the junk food where you cannot see them easily. This way, you can enjoy them as occasional treats rather than regularly munching on them. Instead, stock up on healthy snacks like roasted sunflower seeds or flaxseeds, makhanas, fruits, dark chocolate, almonds, yogurt, etc. This means that the next time you reach for a snack, you do not have to worry about unnecessary calories.
6. Drink Plenty Of Water
Many a times, we confuse thirst for hunger. So make sure you stay hydrated, especially with the rising summer heat. Do not have carbonated or sugary drinks. Infused water is a great source of nutrients and helps keep you hydrated. You can also drink a glass of water before a meal to aid weight-loss. Sufficient water keeps you energetic and is necessary for all bodily functions.
7. Include Healthy Fats
Fats are not all bad! Unsaturated fats are in fact good for you. Include foods like avocados, peanut butter, etc. to your diet. This will keep you feeling full longer and you won't be tempted to munch on some unhealthy snacks. Add chia seeds and nuts to your snacking list and you won't have to turn to fried chips or other unhealthy junk.
8. Have Smaller Portions
Portion control can go a long way in aiding weight-loss. Have smaller portions. In this way, you do not have to completely forego your favourite dishes rather you can satisfy your craving! Serving a smaller portion makes sure that food is not wasted and also allows you to decide if you really need a second helping. You can also use a smaller plate while eating unhealthy foods. This will prevent you from eating more.
9. Get Your 8 Hours Of Sleep
Sufficient sleep is essential for the proper working of your body. When your body is well-rested you have more energy throughout the day and do not have to resort to frequent snacking. Proper sleep has a direct relation to your appetite. Poor sleep can in fact lead to weight gain. So make sure that you get at least 7-8 hours of sleep daily.
These are some simple tricks that you can try to help in your weight loss journey without struggling with exercise. At the same time, make sure your body has some physical activity. You can take out 15-20 minutes every day for some brisk walking or activities like dancing that you like instead of boring exercises and this will help you stay fit.
About the author: Kejal Shah is a nutritionist, weight management expert and founder of Nutrivity.in
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