Five ways to lose weight without following a diet or exercising
The office talk between colleagues recently revolved around the disarray of their exercise and eating schedules. With the ups and downs of lockdown regulations, it's been difficult following our routines, so here are some scientific ways to lose weight without dieting and exercise.
The common thread of many of our work conversations recently have centred around gaining weight and straying from our usual eating plans. Not that we are making excuses, but the yo-yoing of the lockdown levels have had us all over the place. First gyms closed, then many people were working from home due to the lockdown and then the unrest...
It has been manic for our nervous systems, let alone our weight journeys. So we thought what better way to get you feeling better than by sharing some tips from scientists on how to lose weight with no exercise or diet...
1. Become a slower eater, enjoy each bite
Up at one is chewing thoroughly and chewing slowly. Remember that time they told us that we should be chewing each mouthful at least 32 times? We can't remember who told us that, whether it was our teacher or that time they spoke to us about dental health.
"Your brain needs time to process that you’ve had enough to eat. Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes." (Health Line Website)
2. Use smaller plates
The next one seems simple but can be tricky for many. Use a smaller plate when eating things that are unhealthy. Now this doesn't mean heap that plate up, the point is to encourage you to eat smaller quantities when it comes foods that may increase your weight.
"Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less." (Health Line Website)
3. Make protein your friend
Protein is said to have powerful effects on one's appetite. It can increase feelings of fullness, reduce hunger, and help you eat fewer calories.
According to a study, "overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast. What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours." (Health Line Website)
4. Fiber be friendly
Eating fiber-rich foods can also aid in keeping you feeling fuller for longer. Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.
5. Water is your buddy
This one is a common one, we always hear that drinking (enough) water during the day can help your body and your mind. This is just another confirmation for you. Get a water bottle and make sure you are consciously drinking throughout your day.
If it helps, you can even set alarms for yourself or reminders on your phone to drink up. "Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial." (Healthy Line Website)
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