How to lose weight without sport? 15 healthy habits to adopt whose effectiveness is proven by science
You want to lose a few pounds and it’s not just to finally fit into your favorite jeans. It also means feeling good about whatever activities you enjoy doing. While regular exercise is an essential part of staying healthy, and setting fitness goals can be a good motivation, there are a few small changes you can make in your life in order to regain your lean figure without have to do weight training . So, we tell you how to lose weight without exercising.
How to lose weight without sport and naturally? 15 basic tips to refine your line
On the one hand, physical exercise is the key to most weight loss programs because it burns more calories , and more calories expended equals more pounds lost. But what if you hate exercise or don’t have time for high-intensity physical activity? Training certainly helps you stay healthy (by increasing your heart rate and strengthening your muscles) but it doesn’t have to be. On the other hand, it can be difficult to follow a strict diet for a long time. Review, is it possible to lose weight without exercise and diet?
The use of various control methods is essential for maintaining a healthy body weight. In the lines below, discover 15 habits to adopt in order to improve your energy and get rid of excess fat!
Focus on hydration first
Keeping your body hydrated is essential for good health, and drinking enough water can help you lose weight.
When you don’t get enough water, your body may confuse hunger with thirst. Therefore, increasing its quantity can have a huge impact on the amount of food you eat during the day. In fact, science says you might be thirsty, so challenge yourself to drink a glass of water before grabbing a salty snack.
It will be easier for you to develop good hydration habits if you keep a bottle of water nearby during the day and if you try to replace cups of coffee, tea, juices and soft drinks. by water.
Another way to keep your body hydrated and lose weight without exercising is to eat more foods that are rich in water, such as citrus fruits, melons, cucumbers, and celery. Get creative by adding berries to your breakfast, swapping out a starchy snack for a fruit and vegetable smoothie, and complementing your favorite dinners with hydration-promoting foods.
According to a study published in “Journal of Endocrinology and Metabolism”, people who drank six cups of ice water a day increased their resting metabolism by 12%, thus burning 50 extra calories. This is because the body has to work harder to bring water to a higher temperature before digesting it, which allows it to burn more calories. Fifty calories may not seem like a lot, but over time it can help you shed five pounds per year, researchers say.
Don’t use too much oil when cooking
While some oils like coconut oil have benefits, it’s important not to ignore the truth that they are still high in calories. Additionally, vegetable oils like rapeseed oil and soybean oil are high in inflammatory omega-6 fatty acids , which can plunge your body into a state of chronic inflammation, leading to weight gain and problems with it. skin. So instead take a bottle of extra virgin olive oil, whose polyphenols are known to help lower blood pressure and whose oleic acid helps reduce appetite and promotes weight loss.
Reduce your portion size to lose weight without exercising
Indeed, portion control is one of the most important things to keep in mind when trying to lose weight without exercising. Experts advise reading food labels and paying attention to how much you eat. If you do this, you will reduce the calories consumed.
A quick solution to the portion problem is to use smaller plates. For example, eating from salad plates instead of dinner plates or using children’s bowls instead of large soup bowls can make you feel like you’re swallowing a full serving but with less food.
Set and stick to a sleep schedule
In our fast-paced world, sleep is often the first thing you forget, but not sleeping for even an hour can have serious consequences on your waistline. According to research conducted by the National Institutes of Health, sleeping less than seven hours consumes an average of 500 extra calories the next day. In addition, exhaustion disrupts hormones, which can also lead to weight gain. To avoid this negative effect, go to bed early and make sleep your top priority.
Another 2004 study by the Public Library of Science found that when participants slept from eight to five hours, their ghrelin levels increased by 15%. Ghrelin is directly linked to our cravings for sugar and simple carbohydrates.
For optimal sleep, turn off your phone an hour before bed, avoid electronic devices in your resting zone, and pay attention to your circadian rhythms. Getting to bed and waking up at the same time each day will help you stick to a routine while preparing to lose weight.
Favor low intensity movement
To lose weight, you don’t have to spend a lot of time exercising or taking a workout class you hate. In fact, you can get results by adding more natural movements to your daily routine. For example, increase your number of steps by taking a walk at lunchtime or by starting your journey a few stops later so that you can walk more. Likewise, use a gym ball in place of your office chair, work standing, take the stairs instead of the elevator, or take timed breaks to get moving for a few minutes. These changes may seem small at first, but they will make a difference because increasing your heart rate, even briefly, each day will keep your body healthy and fit.
Add stretching to your morning routine
The good news is that you don’t have to be a real yogi to reap the benefits of simple stretches . Schedule a few twists and flexes in your morning to warm up your muscles; Not only will you aid digestion, relax your limbs, improve range of motion, promote joint alignment, and burn fat, you’ll be in better shape for any exercise you already do – even if you do. ‘it’s about walking to work.
You do not know where to start ? Try the cobra pose for the lower back, a seated twist to target your sides, and lunges to stimulate your leg muscles.
Lower the thermostat
According to a study published in the journal “Cell”, our air-conditioned homes could be a factor in the obesity epidemic. Scientists have found that regular exposure to a slightly lower temperature helps the human body to regulate a healthy weight. Cold air can increase your metabolism by forcing the body to work harder to adapt to changing conditions. According to the researchers, you don’t have to take a polar dive or sleep in a snow cave to get results. Just lower your thermostat a few degrees or bathe in cold water.
Take a good multivitamin
In a Chinese study of obese women, researchers found that those who took a daily multivitamin lost significantly more body fat than those who took a placebo pill. Why ? It is possible to be overweight while being undernourished, a condition that could cause the body to crave more food to get the necessary nutrients, the authors note.
Eat a portion of legumes every day to lose weight without exercising
According to a study published in the “American Journal of Clinical Nutrition”, people who ate only 3/4 cup of beans, peas, chickpeas or lentils per day lost about 200 g per week without changing their diet or their exercise habits. Finally, legumes are loaded with fiber and protein, a combination that can keep you full for hours.
Buy organic food
Organic foods may not contain more vitamins than conventionally grown foods, but they have a huge health benefit: the lack of pesticides. Many common pesticides are known to be endocrine disruptors, which means they interfere with your body’s metabolism by mimicking, blocking, or otherwise interfering with natural hormones, according to a report released by the Endocrine Society. Researchers found that regular exposure to pesticides through diet was correlated with an increased risk of obesity and diabetes.
Avoid food additives
Junk food isn’t good for your weight or your health, but empty calories and trans fats aren’t the only damage causing damage. Some of the most popular food additives are linked to weight gain and obesity, according to a study by Georgia State University. Emulsifiers, which are added to most processed foods to give them texture and extend their shelf life, are among the worst offenders because they interfere with good gut bacteria. Research has also linked certain artificial flavors, sweeteners, preservatives, and even packaging, to obesity.
Eat more fiber
Fiber contributes to weight loss in many ways. For starters, they expand in your gut like a sponge and therefore act as a natural appetite suppressant . Plus, the latest research shows that they have beneficial effects on the good gut bacteria responsible for the production of hormones in the gut to tell the brain that you’ve eaten enough. Aim for at least 25g of fiber per day from a variety of foods like whole grains, beans, fruits and vegetables.
Also fill up on protein
Like fiber, protein naturally helps you feel full by influencing the production of satiety hormones. They take a long time to digest, so you are unlikely to want to snack after a protein-rich meal. For maximum impact, aim for 20g per meal of lean protein like fish, chicken, turkey, eggs, and low-fat dairy products.
A small study of young women found that consuming protein-rich yogurt as an afternoon snack reduced hunger and calorie intake at subsequent meals.
Some simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs. in the daily menu.
Reduce your sugar intake
It is not certain that sugar by itself causes weight gain. However, one thing is for sure: it tends to hide in meals that have far too many calories. Whether it’s soda, sugary lattes, ketchup, salad dressing, or desserts, these foods should be the first to disappear from your menu if you’re trying to slim down.
Chewing starts the digestion process. Against this background, research has shown that carefully chewing each bite and extending the duration of the meal reduces food intake, while allowing the body to register when it is full.