lose weight without exercising It sounds like a tall tale, but it’s not. At the end, our success in life and the objectives that we set ourselves depend, for the most part, on the decisions we make catch them. If someone aspires for something, for example to lose weight, and does not implement techniques and tactics that help them achieve it, it will be difficult for them to achieve it.
But if you gradually change your routines and incorporate tricks to help you lose weight, as soon as possible you can see the results on the scale with little effort.
Moreover, although Exercising is extremely beneficial for health.sometimes it’s counterproductive if you want to lose weight, especially if you only focus on cardio, as we explained in THE OBJECTIVE. The best thing, however, is that you combine a good exercise routine with good nutrition, healthy habits, and a few tricks like these:
1) Eat lots of protein
So far, research has shown that those who eat protein tend to have less fat accumulated in the body. Eating protein foods has also been shown to help with weight loss and speed up metabolism up to 30% for a few hours after ingestion. This resulted in many to researchwho have shown that these foods further increase the thermal effect of the body.
2) Serve unhealthy food on red plates
An unusual but effective strategy is to use red plates to help you eat less. Research indicates that this technique seems to at least work with unhealthy dishes, such as discovered this study. The explanation may be that we associate the color red with signs of danger.
3) More coffee and tea
In addition to accelerating intestinal transit —which should not just be metabolism—, the coffee (and tea) can boost this energy expenditure, which will make us lose weight. There are many studies which guarantee that coffee, consumed in moderation, represents a higher fat expenditure than other drinks.
4) Use smaller plates for unhealthy foods
The bone experts They believe that using a smaller plate can help you lose weight because it makes you eat less. Also, using a larger one can make the portion of food appear smaller, making you feel like you’ve eaten too little. Therefore, it is better to reduce the size of your plates, especially if you are going to consume unhealthy foods.
5) Drink more water, help lose weight
To drink a liter of water burning 46 calories. It’s not a lot, but if we drink two liters a day, we will burn 644 calories per week and 2,576 per month. To lose a kilo, you need to have a deficit of about 7,000 calories.
6) Chew well and more slowly
Your brain needs time to realize that you have eaten enough. And this He demonstrated that chewing food well makes you eat more slowly, which is associated with less food intake, greater satiety, and smaller portions.
In addition, how quickly you finish eating can also cause you to lose or gain weight. Nail recent review of 23 studies have shown that people who eat faster are more likely to gain weight than people who eat more slowly.
7) Sleep more and better
Insomnia and being overweight are closely linked. And both things are, in fact, the evils that afflict most people in the first world. In Spain, without going any further, half of us have excess fat (the 36.6% of Spaniards are overweight and 13.7% obesity, according to the INE), and the 35% have sleep problems (according to data from the Spanish Society of Neurology).
If you notice, the two percentages are very similar, and that’s not by chance. Science has shown that sleeping badly and having extra pounds often go hand in hand.
A study published in the scientific journal JAMA internal medicinediscovered, after analyzing 120,000 people, that obese people (with a BMI of 30 or more) had slightly shorter sleep durations and more variable sleep patterns. In other words, they slept less well and rested less than non-obese people.
And, as a result, they turned on a gene called Periodwho is responsible for regulate sleep schedules and seasonal mood swings and is linked to obesity and cardiovascular risk. So, you know, sleep more if you want to lose weight.
8) Don’t forget the carbs
Although research published to date has concluded that people who follow a low-carb diet have a smaller waist circumference than those who do not, it is also true that there are different types of carbohydrates, and that depriving ourselves of their consumption can slow down our metabolism, since, for example, when we exercise, our muscles need the glycogen reserves of carbohydrates to obtain energy; and if they don’t have enough, they can’t grow.
This hurts our number because the more muscle we have, the more calories we will burn at rest; or, what amounts to the same thing, the faster our metabolism will work.
9) Avoid stress
The stress not only can it cause headaches, stomachaches, high blood pressure, chest pains and trouble sleeping, but it also makes the body metabolizes food more slowlyAccording to a study published in the magazine Biological psychiatry .
To add insult to injury, the types of foods our bodies “demand” when we’re stressed tend to be processed foods high in sugar and fat, like pastries. Result: The combination of high calorie cravings and a slow metabolism caused by stress can lead to significant weight gain.
10) Eat fiber-rich foods
You should favor the consumption of foods rich in fiber if you want to lose weight, because the body cannot digest it completelythus, by introducing it into our dishes, we will be very full and for very few calories.
“Fiber also slows the rate of digestion, so we feel satisfied longer and less likely to snack soon after. And finally, some research has shown that fiber can actually hold on to some calories and prevent them from being absorbed, which is another benefit, and all of this leads to weight loss.” Victoria Seavernutritionist and associate editorial director of Eat well.
Thus, as can be seen, when consuming foods high in fiber we will feel much more satisfied after meals and, therefore, we will consume less and absorb fewer calories in general.
11) Have more sex
Study (Energy expenditure during sexual activity in healthy young couples) concluded that the expenses average calories of a sexual intercourse are 85 calories.
Yes there is significant differences between men and womenbecause they burned 101 kcal against all 69. The reason? Metabolism aside, men are more physically involved in bed.