12 Simple Ways To Help You Lose Weight Without Exercising
1. Do not skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat plenty of fruit and veg
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.6. Eat high fibre foods
Foods containing lots of fibre can help keep you feeling
Section 1: Why you should not skip breakfast
As the body digests breakfast, it burns off carbohydrates and fat. By skipping breakfast you will not only risk getting hungry but also eating more.
2. Reduce the use of breakfast cereals
These breakfasts contain lots of sugar and few nutrients. There are alternatives for people who are too lazy to cook. Just get a packet of ready-made oats, or cook a few slices of the slices with some peanut butter. There are many versions of this.
3. Try adding flaxseeds to porridge
Oats are rich in fibre, but they can be high in sugars if you do not add fibre to your bowl. Try adding the flaxseeds which will make the porridge less sweet.
4. Add some chopped fruit to oats
Using fruit instead of milk makes the oatmeal less sweet, and helps you to cut down on the number of calories you eat.
5.
How to eat regular meals
1. Fill up on greens and vegetables
Some vegetables, such as broccoli, spinach, cabbage and kale, are high in fibre, which helps to make you feel full and stops you from wanting to snack on foods high in fat and sugar. Try eating three servings of vegetables and two whole-grain bread or cereals for every two portions of saturated fats and sugar you eat.
2. Try making your own fruit salad
Fruit salad can be a quick and easy snack that also contains an easy to a measured amount of fibre. You can also use nuts and seeds, coconut and pistachios to boost the fibre content of your fruit salad and make it a more nutritious option.
3. Eat yoghurt
Homemade yoghurt is a nutritious snack choice, packed full of probiotics and healthy bacteria that are important for maintaining a healthy gut.
The importance of fruit and vegetables
7. Add fresh fruit to your breakfast
Add a glass of fruit juice to your breakfast, to help replace the nutrients you may have lost. Also, try adding sliced strawberries or a small banana to your smoothie to get a natural boost of natural sweetness.
8. Drink green tea
Green tea is good for burning fat and keeping the brain alert. Studies have shown it can help make your body burn up to 6,000 extra calories in the first hour after drinking it.
9. Incorporate nutritious snacks
Make sure you take a snack with you when you go out, such as nuts or seeds or dried fruit, to keep you going without needing to eat what you can’t eat.
10. Eat spicy food
Spicy food is high in flavour, but low in calories, and can help make you feel fuller for longer.
Ways to be more active
6 easy ways to be more active without going to the gym
1. Get your five-a-day
A diet high in fruit and veg is a great way to add fibre to your diet and boost your weight loss. You can easily increase your fibre intake by replacing starchy foods such as bread with more high fibre alternatives like oats.
2. Get outside
Get some fresh air and exercise. Whether it’s a short walk, a bike ride or just a trip to the supermarket, a walk will help to boost your metabolism and burn calories.
3. Do more strength training
Lifting weights is a great way to build muscle and help you burn calories. It can also increase the burning of fat and help tone your body.
4. Stretch
You don’t have to spend hours doing yoga to lose weight.
Why you should drink plenty of water
A lot of studies have shown that our diet can increase our chances of getting obese. By making simple changes to our diet, we can decrease our chances of becoming obese.
7. Carbs is not the enemy
Carbs are actually needed to help control our hunger and stop our blood sugar from dropping too low – which can cause hunger, cravings and is a warning sign that you're in the danger zone.
8. Get active
The intensity of exercise plays a big part in weight loss. You need to be active to burn off the extra calories. Aerobic activity is linked with fat burn, whilst strength and resistance training burns fatter and increases metabolism.
9. Practice meditation
It is reported to be a more effective stress-reliever and can help clear the mind. Meditation may also help slow your metabolism.
10.
The role high fibre foods play in weight loss
Foods high in fibre are high in calories per gram, but they are an important part of a healthy diet. Just one 100g apple has 10g fibre and is also very high in calories per gram. But if you eat a large bowl of applesauce with a slice of cheese you can easily get your daily recommended fibre without eating many calories. To stay full and satisfied, high fibre foods should be consumed in reasonable quantities, or in combination with less high-calorie foods.
7. Watch your alcohol intake
Wine and beer contain calories and fat and can make you more hungry. So why not swap your vodka and cola for water, or at the very least cut back on the number of drinks you drink in one sitting?
8.
How fibre helps you feel full
Eat more whole grains and fibre-rich foods such as vegetables, fruit and oats. If you are craving something sweet or fatty, choose whole grains, such as brown rice or millet.7. Eat foods high in protein
Many of our bodies’ main purposes are fulfilled when we consume proteins, and research suggests that eating more protein could help to speed up weight loss. Choose wholegrain foods that are high in protein, such as lentils, beans, pulses and nuts. Protein also helps fill you up for longer and is less likely to leave you hungry later.8. Move more
A good exercise is the best way to burn calories, improve physical and mental well-being and improve your mood. However, many of us are not getting enough exercise to see health benefits.
High fibre foods that can help with weight loss
1. Beans
2. Wholegrain bread
3. Potatoes
4. Greens
5. Blueberries
6. Honeydew melon
7. Watermelon
8. Spinach
9. Bran
10. Apples
11. Sweet potatoes
12. Avocados
So, the next time you're thinking about loading up on junk food, remember the health benefits of fruit and veg – the quickest and easiest way to lose weight, forever.
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12 Simple Ways To Help You Lose Weight Without Exercising
7. Focus on healthy fats
Fats such as olives, avocado, oily fish, and nuts can help you to stay fuller for longer, and help you to avoid the temptation to snack.8. Drink skimmed milk
Some people avoid milk because they think it’s too high in calories. But because of the extra calcium in skimmed milk, you could find that you don’t need to consume as much milk to get the calcium you need.9. Get proper sleep
Getting the recommended amount of sleep at night can help with energy levels, weight loss and metabolism.10. Choose healthy fats
Healthy fats are found in avocados, nuts, olives, oily fish, extra virgin olive oil and sesame seed oils. Nuts and olives also contain a healthy fat called monounsaturated fat that can lower your bad cholesterol levels.
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