5 effective approaches to lose weight without diet and exercise

Being consistent with any restrictive diet may be a little difficult for us in the long term. In addition, sticking to a regular exercise routine could also be challenging in this fast-paced life.  

Here are 5 proven approaches to losing weight without diet and exercise:

1.  Add protein meal: Protein plays a huge role in weight loss. Protein may decrease the level of the hunger hormone ghrelin. Hence protein diet helps you naturally consume fewer calories.

Try to break your overnight fast with a protein-loaded breakfast.

Protein may aid weight loss effectively in many ways:-

·      Give satiety for longer periods

·      Reduce muscle loss

·      Boost metabolism to burn more calorie

·      Great reduction in belly fat

·      Regulate blood sugar.

2.  Look at your portion size: This is the most common mistake people make while struggling with weight loss. People usually eat extra calories or large meals because they think they are eating healthy and nutritious meals, but besides just watching the food you eat, you should also look for portion control.

One effective trick to control portion size is to use a smaller plate- Specifically while eating high-calorie food.

3.  Chew food slowly: Research shows  that chewing food slowly and mindfully helps to restrict you from eating extra calories. Your brain receives signals late that you are already full, and eating slowly assists your brain to stop eating at the right time. In addition, eating slowly helps you build pleasure towards your meal.                                                                                                                                                                                                    

Other health benefits of eating slowly:

·      Better absorption of nutrition.

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·      Improve digestion.

·      Reduce stress.

·      Make food enjoyable.

4.  Take quality of sleep: A good quality of sleep is highly affected by weight and optimal health. An appetite-regulating hormones- known as leptin and ghrelin may be disturbed due to lack of sleep. In addition, lack of sleep leads to stress which further disturbs the cortisol hormone known to regulate metabolism. Hence, disturbance of these hormones may increase hunger pangs and craving for unhealthy food pushing towards overweight and obesity.

Tips to improve sleep:

·      Avoid caffeine 

·      Sleep schedule

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·      Avoid large meals

·      Keep away electronic devices before one hour of sleep.

Avoid added sugar: Excess sugar consumption in many food items like tea, coffee, sodas, etc. gives greater weight gain. Not only overweight high consumption of sugar also increased the risk of diabetes and heart disease.

It is quite effortless to add sugar to various dishes as it does not give a feeling of fullness. But added sugar adds many calories and causes overweight.

Some general and easy suggestions are:

• Replace your sweetened food with a healthy one.
• Tea coffee may be replaced with lime juice, vegetable juice, coconut water, etc.
• Dessert may be swapped with fruits, dates chia pudding etc.

Summary

Following the above tips and tricks may promote weight loss and prevent various health problems. However, for sustainable long-term weight loss- Diet, exercise, and other lifestyle changes must be a part of daily routine.