Best Ways to Lose Weight Without Diet or Exercise

 

11 Proven Ways to Lose Weight Without Diet or Exercise

Sticking to a conventional diet and exercise plan can be difficult.

However, there are several proven tips that can help you eat fewer calories with ease.

These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Here are 11 ways to lose weight without diet or exercise. All of them are based on science.

1. Chew Thoroughly and Slow Down

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 (1Trusted Source, 2Trusted Source, 3Trusted Source).

How quickly you finish your meals may also affect your weight.

A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters (4Trusted Source).

Fast eaters are also much more likely to be obese.

To get into the habit of eating more slowly, it may help to count how many times you chew each bite.

3. Eat Plenty of Protein

Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories (7Trusted Source).

This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 (8Trusted Source).

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods (9Trusted Source).

If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.

In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast (10Trusted Source).

What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

4. Store Unhealthy Foods out of Sight

Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more (11Trusted Source).

This is also linked to weight gain (12Trusted Source).

One recent study found that if high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible (12Trusted Source).

Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry.

On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.

5. Eat Fiber-Rich Foods

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake (13Trusted Source).

Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach (14Trusted Source).

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

A weight loss supplement called glucomannan is also very high in viscous fiber.

6. Drink Water Regularly

Drinking water can help you eat less and lose weight, especially if you drink it before a meal.

One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake (15Trusted Source).

Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not.

If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect (16Trusted Source).

7. Serve Yourself Smaller Portions

Portion sizes have increased during the last few decades, especially at restaurants.

Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).

One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30% (21Trusted Source).

Serving yourself just a little less might help you eat significantly fewer calories. And you probably won’t even notice the difference.

8. Eat Without Electronic Distractions

Paying attention to what you eat may help you consume fewer calories.

People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.

One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting (22Trusted Source).

Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present (22Trusted Source).

If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

9. Sleep Well and Avoid Stress

When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed (23Trusted Source).

Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake (23Trusted Source, 24Trusted Source, 25Trusted Source).

What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity (26Trusted Source, 27Trusted Source, 28Trusted Source).

10. Eliminate Sugary Drinks

Added sugar may very well be the single worst ingredient in the diet today.

Sugary beverages like soda have been associated with an increased risk of many diseases (29Trusted Source, 30Trusted Source, 31Trusted Source).

It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does (32Trusted Source, 33Trusted Source, 34Trusted Source).

Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar (35Trusted Source, 36Trusted Source).

Healthy beverages to drink instead include water, coffee and green tea.

11. Serve Unhealthy Food on Red Plates

One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods.

One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates (37Trusted Source).

The explanation may be that we associate the color red with stop signals and other man-made warnings.

The Bottom Line

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.

You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.

However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.

A few simple changes can have a massive impact on your weight over the long term.

How to lose weight in Ramadan

 

How to lose weight in Ramadan

But if you want to use the opportunity of fasting at once to lose a few kilos of body weight, here are some tips that can be done:

1. Break the fast with a balanced menu

In Ramadan, the body’s metabolism slows down so that the body’s energy needs are automatically reduced.

When it comes to breaking the fast, think of it as a regular dinner you eat all year round. After breaking the fast, do not immediately enjoy the food at once, instead, rest, pray, wait a few minutes and then continue eating.

This will give you a perspective on how much food you really need and if you start to feel satisfied, you’ll know now’s the time to stop.

2. Avoid fried foods

The main factor that turns out to be the reason behind all the weight gain during Ramadan is oily foods.

For years, people avoided eating fried foods in their early teens and 20s, but when age factors play their part and metabolism slows down, that’s when weight gain occurs. Fried foods contain high calories and are low in nutrients. There are many healthy options to choose from rather than fried foods that are already typical of Ramadan.

3. Don’t miss sahoor

In Ramadan suhoor replaces breakfast. Skipping sahoor is a risky option as you will tend to be hungry throughout the day which will result in overeating during iftar and it is a must avoid to continue the weight loss journey.

4. Reduce sugar

Another major reason for weight gain during Ramadan is sugar consumed throughout the month from sugar-laden drinks and sweets.

The best thing to do is to avoid refined sugars because it is the last thing you need in your body if you aim to lose weight or not gain weight during Ramadan.

Sugar can always be replaced by eating foods rich in natural sugars such as fruits, dried fruits, and honey. A good bowl of fruit salad will not only keep you full but will also be a delicious food that will benefit your body and not lead to weight gain.

5. Limit salt intake

Sodium tends to make the body dehydrated, therefore the best option is to avoid eating foods that contain a lot of salt in them. They tend to make you thirsty and also affect the body’s ability to digest and absorb fluids.

6. Plan a thirty-minute workout

During Ramadan, people feel overwhelmed to adjust to the new routine. Lack of hours of sleep also tends to have an impact on the mind and body.

Therefore, it is very important to do some kind of physical activity such as brisk walking or simple exercise that will keep the body active and prevent it from becoming too tired or lazy.

In Ramadan, it’s easy to feel lethargic and look for reasons not to do physical activity, but that becomes important, especially when it’s a weight loss goal.

7. Control your portion

Portion control is the most important in Ramadan. The essence of the month is to exercise patience and self-control, therefore in terms of food, these two factors should also be considered.

Not eating between suhoor and iftar and then overeating when breaking the fast is not in line with what Ramadan teaches.

Portion control is the best way to ensure that the numbers on the scale do not increase at the end of the month. Eating small portions is always the right idea and also helps one understand how much the body needs.

8. Stay hydrated

Hydration is the most important factor in terms of weight loss. With or without Ramadan, all dietitians around the world stress the importance of keeping the body hydrated to worsen the weight loss process.

At first, it may seem impossible given the length of the fast, but if broken down correctly, it is very easy to meet the criteria of water intake to lose weight. Drinking 2 liters of water per day is enough throughout Ramadan and not only helps detoxify the body but will also keep your appetite away.

Two liters of water equals almost 8 glasses. To parse the water taken, the easiest way is to drink 2 glasses during iftar. It is also advisable to break the fast with water because that’s when the body needs it most and helps the digestion of food eaten soon after.

Try drinking 4 glasses of water at the time between iftar and suhoor. The trick is to drink 1 glass an hour. The remaining 2 glasses of water should be consumed during suhoor. Extra drinks such as fizzy and caffeinated beverages do not count as incoming water, so one should be careful with what kind of liquid is taken during non-fasting hours.

How to lose weight without exercise

 9 Ways to Lose Weight Without Exercise

If you have physical limitations, you can still lose weight. It just takes a little more planning.

You’ve probably heard that the best way to lose weight is to eat less and exercise more. That sounds great in theory, but it doesn’t happen easily for everyone. For some people, more physical activity just isn’t an option when trying to lose weight.

There may be several reasons why you have to try and lose weight without exercising:

• You have an injury that limits or prohibits exercise.
• You’re getting ready for certain types of surgery, such as knee surgery, and the doctor wants you to lose weight. However, you can’t exercise much or at all due to the pain in your knee.
• You have painful arthritis or fibromyalgia.
• You have diabetes and low blood sugar, also called hypoglycemia. When you exercise, your blood sugar can reach dangerously low levels.
• You’re turned off by the word “exercise.” This may not be a solid reason to avoid physical activity, but it could be why you try to find ways to lose weight without exercise, says Amy Kimberlain, a registered dietitian based in Miami and a spokesperson for the Academy of Nutrition and Dietetics.

[ 

SEE: Exercising Safely With Diabetes. ]

How Weight Loss Changes When You Can’t Exercise

Exercise helps the body burn calories more efficiently, says Dr. Scott A. Cunneen, director of metabolic and bariatric surgery at Cedars-Sinai Medical Center in Los Angeles and author of “Weight Issues: Getting the Skinny on Weight Loss Surgery.” This is because your metabolism speeds up. Without exercise, your metabolism likely will slow down.

A speedier metabolism is one reason why exercise is a natural companion to eating less for weight loss. Depending on how much you exercise, it can help you lose weight more quickly. By eating less and burning off calories with exercise, you can potentially reach your calorie-cutting goal faster.

If you can’t exercise, it may take you longer to lose weight. This isn’t necessary a bad thing, as losing weight slowly can help you keep it off more than a quick weight loss, says registered dietitian Jill Weisenberger, author of “Prediabetes: A Complete Guide and Diabetes Weight Loss – Week by Week” and owner of Food & Nutrition Solutions by Jill, based in Yorktown, Virginia.[ 

SEE: 7 Diet Mistakes Sabotaging Your Weight Loss. ]

Think Long Term for Weight Loss

Weisenberger encourages those interested in losing weight to think long term with their goals. For instance, you can set a goal of losing 10% of your body weight in three to six months. If you weigh 200 pounds, then that’s losing 20 pounds. She prefers this to weekly weight goals, which may show some quick weight loss initially that can be attributed to loss of water, bone and even lean muscle mass in addition to fat.

Losing weight without exercise also means you must focus more on cutting the calories that you eat while still making sure you eat nourishing food. One pound equals roughly 3,500 calories. If you divide that evenly over a week, that’s cutting 500 calories a day.[ 

READ: Probiotics for Weight Loss. ]https://www.canva.com/design/DAEUPlTiECo/view?embed

9 Tips to Lose Weight Without Exercise

1. Be patient with the process, advises registered dietitian Heidi Katte, program coordinator for the Milwaukee Area Technical College’s nutrition and dietetic technician associate degree program in Milwaukee. Even when you can exercise, losing weight in a limited time period can be a challenge. Since you can’t move as much, realize it may take longer and you may have some setbacks.

2. Play around with plates. One common strategy used for weight loss is to play around with plate size and the portions on a plate. At dinner, one idea is to use your smaller salad plate for grains and protein and your larger dinner plate for non-starchy vegetables, Kimberlain says.

This helps you to fill up more on those low-cal veggies. Another plate idea: If you’re at a holiday or special event with some of your favorite desserts, don’t deprive yourself, Katte advises. Instead, serve yourself a portion using a small plate instead of a large plate.

3. Watch your portions. In the U.S., especially at restaurants, we’re accustomed to getting super-sized meals, Weisenberger says. Plan to eat only half of what you’re served. Don’t be afraid to take home a doggie bag of leftovers.

4. Eat without distractions. Think about the last few meals that you ate. Were you reading or watching something on a screen? Maybe driving and eating? It’s easy to eat too much if you’re not focused on what you’re eating. Put away the phone (or turn off the TV or whatever else distracts you) to enjoy each bite. Eating mindfully by chewing slowly is another way to focus on what you’re eating, so you’re truly aware of when you’re full, Katte says.

5. Get more fiber. Fiber is the substance in food that helps to fill you up so you stay full longer. The recommended serving for fiber is 25 grams a day to women and up to 38 grams a day for men, but most Americans struggle to get even 10 grams daily, Katte says.

Foods that are rich in fiber include:

• Beans. For example, a cup of black beans has 15 grams of fiber.
• Broccoli. One cup contain 5 grams of fiber.
• Pears. A medium pear has 5½ grams of fiber.
• Raspberries. One cup has 8 grams.
• Whole wheat spaghetti. One cup will give you 6 grams of fiber.

Most fruits and vegetables are rich in fiber. Make sure to increase your water intake as you add more fiber to your diet. Otherwise, the extra fiber could be too hard on your digestion and may constipate you.

6. Drink more water. Eating more fiber-rich foods while drinking more water is a winning weight-loss combination, Weisenberger says. Water helps to fill you up more, just like fiber does. It also can replace sugary beverages such as soda that can easily add 250 to 500 calories a day to your diet, depending on what you drink, Katte says.

Here are a few ways to get more water:

• Carry a water bottle with you.
• Set a water drinking schedule, so you make sure to drink water regularly during the day.
• If you’re working, make it a point to get up regularly and refill your water. This could mean going to the water fountain or the kitchen more regularly, Katte says. In either case, you’re getting more water and sneaking in a few extra steps.

7. Add protein. Although we all need a healthy mix of complex carbohydrates, healthy fats and protein (you can work with a registered dietitian to find out the right amounts for you), protein-rich foods in particular can help you fill up and fuel your body, Weisenberger says. She recommends about 25 to 30 grams of protein per meal instead of eating a massive amount of protein at once. This keeps your body fueled throughout the day.

The current recommended daily allowance for protein is 10% to 35% of your overall calories, but many health experts favor ramping that up under certain circumstances, including weight loss.

Here are a few protein-rich food choices:

• Atlantic salmon, 3.5 ounces: 22 grams of protein.
• Canned tuna, 3 ounces: 20 grams of protein.
• Chicken breast, 3 ounces: 27 grams of protein.
• Greek yogurt, a half-cup: 11 grams of protein. Weisenberger adds a dollop of Greek yogurt to black beans (another protein-rich food) and stews.
• Milk, one cup: 8 grams of protein.

8. Sleep more. Let your weight loss goal be the reason to push you to get more z’s. That’s because adequate sleep helps to regulate the hormones related to hunger. When you’re sleep-deprived, your body often will signal that it’s hungrier. It also raises your level of cortisol, a stress-related hormone that triggers your body to hold on to fat. Plus, when you’re sleep-deprived, it can distract you from your focused weight loss goals. Most adults need seven to eight hours of sleep a night.

9. Keep healthier food around. You’re ready for a snack and open up the pantry. You see chips, cookies and other less-nutritious options. It’s only natural to want to reach out and make those unhealthier choices. To help avoid this trap, stock your pantry with healthier snack options, keep the fridge filled with chopped veggies, and have a fruit bowl in plain view.

A Final Word About Exercise

If your health provider has said you should limit physical activity, then you should respect that. However, if you can still do some movement during your weight loss period, you’ll get a multitude of health benefits.

Here are some easy ways to work in simple movements:

• Start out where you can with exercise, and aim to do something every day, Cunneen advises.
• Get up every few minutes and walk around. Take movement breaks in between Zoom calls and binge watching.
• If you have to rest one part of your body, see if you can exercise other parts of your body. For instance, if you can’t exercise your legs much, perhaps you can use dumbbells to exercise your upper body, Weisenberger says.
• Think about physical activity that makes you happy – what Kimberlain calls “joyful movement.” “Exercise shouldn’t be something that people dread but rather look forward to,” she says.

The 11 Best Diets for Fast Weight LossView All 14 SlidesSOURCES

The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our editorial guidelines.Scott A. Cunneen, MD, FACS, FASMBS

Cunneen is director of metabolic and bariatric surgery at Cedars-Sinai Medical Center, in Los Angeles, and author of “Weight Issues: Getting the Skinny on Weight Loss Surgery.”Heidi Katte, MS, RDN, CD, FAND

Katte is a registered dietitian and program coordinator for Milwaukee Area Technical College’s nutrition and dietetic technician associate degree program in Milwaukee.Amy Kimberlain, RDN, LDN, CDCES

Kimberlain is a registered dietitian based in Miami and spokesperson for the Academy of Nutrition and Dietetics.Jill Weisenberger, MS, RDN, CDE, CHWC, FAND

Weisenberger is a registered dietitian, author of “Prediabetes: A Complete Guide” and “Diabetes Weight Loss – Week by Week” and owner of Food & Nutrition Solutions by Jill, based in Yorktown, Virginia.