Nowadays, Maximum number of people are always mostly worried about their weight. Some of them want to drop a few kilograms of our weight, while some of them are focusing on gaining weight. But today, we are going to discuss about tips for reducing weight without exercise. As we type in Google “how to L”, the rest of the suggestions are got filled with how to lose weight. It’s clear here that there are numerous people on the internet those are suffering from the issue of obesity.
So when we talk about weight loss what comes first in our mind? Maybe the gym, exercise, running, etc.? Of course, these things can help a lot in losing weight and gives us many benefits for our well being.
Is it really possible to reduce weight without exercise?
Most of us want to do exercise or gym to reduce our weight, but in today’s busy life schedule we don’t have enough time to do workout. However, did you know that we can also lose weight without doing any physical exercise? Are you thinking about how this is possible? The answer is by following some simple tips for weight loss without exercise. But to be honest, this won’t be a fast process. You have to be patient to see results, as you don’t gain weight overnight or in a few weeks. Just as your weight increases gradually, it will take some time to decrease. This may take 3 to 4 months or more, but if you consistently follow these techniques, results are guaranteed. If you face severe obesity, don’t forget to consult a bariatrician.
Do we really need to reduce our weight?
The most easiest way to check whether we have a healthy weight or not is by calculating BMI. Any person with a BMI of 25 or higher is considered as overweight.
There are many online tools available to calculate BMI. We can either use them or calculate manually by using the formula: weight (in KG) ÷ height² (in meters).
Whether you have a healthy weight or you are overweight, you should read the following tips to lose weight without exercise. Because If you are healthy, you should know how to maintain your weight and If you are overweight, then the following content is so helpful for you.
10 Tips for Reducing Weight Without Exercise:
Add protein to your diet
Add foods that are full of protein in your breakfast such as eggs, milk, almonds, pulses, yogurt, kidney beans, chia seeds, pumpkin seeds, etc. These foods will keep you active in entire day. This is a very effective weight loss method without exercise because protein helps reducing the loss of muscles while reducing inches. It can also reduce hunger and help us in consuming fewer calories.
Cut out processed foods
Avoid processed foods like chips, pizzas, pastries, sausages, and instant noodles, etc. as they can lead to obesity. While it may be difficult to completely remove these foods from your lifestyle, but we can reduce the intake of these items. Use the strategy of “out of sight, out of mind.” Store these items in hard to reach places of your kitchen to avoid constant temptation.
Maintain portion sizes
Avoid filling your plate completely with food, as this often leads to overeating. In Ayurveda, it is recommended to leave your stomach slightly empty during meals to aid digestion.
Try using smaller plates to control your portion sizes and avoid refilling them. After finishing your meal, assess whether you truly need to eat more. Practice these tips for reducing weight without exercise for a month and you will see results that you are consuming fewer calories and losing weight easily.
Drink water properly
Drinking enough water not only keeps us hydrated but also helps in reducing calorie intake.
Always try to drink two glasses of water with some lemon drops added to it every morning on an empty stomach and consume two glasses of water an hour before any meal.
Whenever you crave for calorie-loaded drink, just control yourself and choose to drink lukewarm water or green tea at that time.
Quit sugary foods or beverages
Most of drinks, sweets, and bakery items are loaded with white sugar, which is not good for our overall health. Even some items labeled as sugar-free still contain hidden carbohydrates.
These sugary items are high in calories and trans fats. Even a small amount can impact all the efforts we have made for weight loss.
We can use jaggery, dates, brown sugar, figs, etc., instead of consuming white sugar. We can also eat fruit to control our cravings.
Eat more fiber
Instead of consuming fruit juices, go for whole fruits. When we extract juice from fruits, we consume more natural sugar and lose most of their nutrients, vitamins, minerals, and much more. So eat whole fruits or salads without salt or dressings to get all their nutrients.
As we discussed earlier, consuming proteins is essential for weight loss, but taking protein and fiber together helps a lot in the absorption of nutrients. This will increase metabolism and support us in getting a healthy gut and managing weight by increasing satiety.
Get good quality sleep
It’s important to get quality sleep each night. If we are trying to lose weight without doing any physical exercise, our body needs at least 7 to 8 hours of deep sleep every night to keep the working of metabolism smooth because increased metabolism leads to boosting our weight loss journey.
Less sleep can increase our stress hormones and interfere in the production of those hormones which help in controlling our appetite. When our appetite changes, we crave more unhealthy food and may end up gaining weight.
Eat homemade food
As humans, we can’t control ourselves every time. We often crave for unhealthy food mostly. We can’t fully eliminate this from our lifestyle but we can choose substitutes for these things.
Instead of eating unhealthy and unhygienic food outside of home, we can prepare them in our place with proper hygiene and healthy ingredients and customize them according to our taste and needs.
Social media is full of healthy and quick recipes, which we can try to control our cravings and weight at the same time.
Go for healthy snacking
During evening time, we often crave crispy, salty, and chilly snacks but these are not going to help us in weight loss. Instead, they are going to increase our weight more. Therefore, try to eat healthy snacks like dry fruits, seed mixes, makhana, peanuts, etc.
Eliminate those chips, biscuits, namkeen, oily food from your daily routine, and shift to their healthier alternatives soon to boost your weight loss journey.
Stay active all day
We can change our small habits and see big differences in our weight loss journey. Instead of using lifts or escalators, use stairs to move between floors. We can do a brisk walk while answering phone calls, do household chores, and gardening when we have some free time.
These little things can help a lot in burning calories. Our body needs to be active to make the weight loss journey smooth.
Body fat percentage for women and men
Let’s see some statistics of a healthy body fat percentage for both men and women so that we can analyze ourselves and maintain a healthy body weight.
According to Michael S. Fenster, M.D., a cardiologist and adjunct professor of culinary medicine at the Kansas Health Science Center.
For men:
Essential body fat: 2% – 5%
Healthy body fat: 2% – 24%
Overweight: more than 25%
For women:
Essential body fat: 10% – 13%
Healthy body fat: 10% – 31%
Overweight: more than 32%
Bottom Line
With the above-mentioned Tips for reducing weight without exercise, you can naturally lose some inches. With these easy and simple tips, you will be able to trick your mind into not overeating and maintain essential calorie count in your daily life to achieve your weight loss goal.
We are fully sure that if you follow these simple weight loss techniques without exercise, you will be able to get your body in shape soon and get rid of obesity.
It may take a different time period for working on different people but we can assure you that you are going to see results definitely after following these steps to lose weight without exercise strictly in a disciplined manner.
If you have any doubt or suggestions, your comments are welcomed below. Share your thoughts and experience with us and stay tuned for more health-related blogs. We will come soon with another important topic on health for you all. Stay healthy, Strength Wall family.