- Diet & Weight Loss
How to Lose Weight Without Exercise or Diet
Drink More Water
Water is essential in the body's ability to metabolize food into energy. Therefore, the process is the most efficient and most able to burn calories when you are properly hydrated. The typically recommendation is to drink 8-10 eight ounce glasses of water per day. If you are extremely active, you may need more water. Remember: thirst is a late sign of dehydration. You need to drink enough water so that you are never thirsty.
Drinking a glass of water about 30 minutes before a meal will also make you feel fuller and you will end up eating less. But, don't drink a ton of water during your meal because it will dilute your digestive enzymes and make it harder for your body to sort and process the food your eating.
Stress causes us to produce hormones that retain fat. Take some time for yourself. Get a massage, sit in a warm bath and soak, read your favorite book. Do anything that will calm your nerves. Your body will thank you for it.
Buy Smaller Plates
When you are putting food on your plate, no matter what size the plate is, you want to fill the plate. For some reason, we are only happy when our plates are full. Then, even if our hunger is satisfied, we feel the need to eat everything on our plate.
The trick to getting around this is to use smaller plates and bowls. Tell yourself that if you are still hungry after finishing your plate, you can go back for more. Chances are you will realize that the smaller amount of food on that small plate was enough for you and you are full.
Get Enough Sleep
Certain hormones that affect your appetite are only released while you are sleeping and some, only during deep sleep. Have you ever noticed that you can have a night of little or poor sleep and you are hungry constantly the next day. This has to do with those hormones. Studies even show that those who sleep less, more often, weigh more. The Center for Disease Control recommends between 7 and 9 hours of sleep for adults and for this sleep to be uninterrupted.
There is a delay between when our body knows we are full and when our brain realizes we are full. If you are scarfing down food as fast as you can, you are eating even more unneeded food before your brain has a chance to tell you to stop. Eating slowly gives your body the time it needs to signal to your brain that you are satisfied. This will help you realize sooner that you are done and you can walk away from the food before you have eaten extra calories that will cause you to gain weight or inhibit your ability to lose weight.
Get More Active
Getting more active doesn't mean you have to go to the track and run 5 miles. I'm talking about adding a few extra calories burned here and there that you really won't mind doing after a while.
- Take the stairs instead of the elevator
- Park a little further from your destination
- Pace back and forth while your talking on the phone
- Join a social group that enjoys playing sports or being outside
- Don't watch so much television
- Play tag with your kids
Eat Your Fruits and Veggies First
Fruits and vegetables are very filling and the best for you. So you don't have to only eat fruits and vegetables. But, eating them first will ensure you at least get those good foods in you. And, if you still have room, feel free to eat what ever else you would like. The idea is that you will fill up on good stuff and have less room for bad stuff instead of the other way around like it is for most people.