When it comes to weight control, diet, exercise and yoga are the first things that come to mind. However, it is not easy for many people. Many people look for such tips on the Internet, how to lose weight without dieting and exercise.
Let us first know about how to lose weight without dieting exercise in this article.
8 Ways to Lose Weight Without Diet or Exercise
By making small changes in lifestyle, a person can lose weight without dieting and exercising . However, it is also necessary to follow such a lifestyle regularly. So here are some ways to lose weight without dieting:
1. Drink more and more water
The benefits of drinking water are many and losing weight is also one of them. Actually, water has been given an important place in the weight loss routine. Along with this, water can also be effective for keeping the body healthy. Not only this, research published on the website of NCBI (National Center for Biotechnology Information) mentions that water can help in keeping the body hydrated as well as reducing appetite. This effect of water can help in controlling the increasing body weight.
How and when to drink:
- You can drink 7-8 glasses of water throughout the day.
- If desired, a healthy person can take a glass of lukewarm water mixed with the juice of half or one lemon in the morning on an empty stomach. If desired, honey can also be added to it for taste.
2. Fiber-rich foods
Including fiber-rich foods in effective weight loss methods can be a good option. In fact, fiber-rich food can make the stomach feel full for a long time, due to which appetite can be reduced, in such a situation, the person’s diet can be controlled and due to eating a balanced amount, the person’s weight can be controlled. In such a situation, to reduce body fat, it can be a good option to include the following fiber-rich foods in the diet.
How and when to eat:
- Green vegetables and soup can be included in the diet.
- At the same time, beans, lentils, peas can also be included in the daily diet.
- You can make and drink fruit juice in the morning or evening.
- Fruit salad can also be included in the diet.
- Salad of lettuce leaves and vegetables can also be consumed.
- A healthy person can consume fruits and nuts .
3. Eat Plenty of Protein
Ways to lose weight without exercise or dieting also include protein. In fact, research published on the NCBI website mentions that a protein-rich diet can help control weight, in particular, give more space to protein-rich foods in breakfast. In such a situation, you can include good sources of protein, such as fish, egg, beans and curd in your diet, in such a situation, increasing weight can be controlled by adopting this method of reducing weight without dieting.
How and when to eat:
- Food like egg or curd can be included in the breakfast in the morning.
- Include foods like fish, egg beans in the diet.
4. Eat food a few hours before bedtime
The timing of the meal can also play an important role in how to lose weight without dieting. In fact, eating immediately before bed can lead to weight gain. Eating during a time when melatonin levels (the sleep hormone) are elevated may increase the risk of weight gain. Therefore, on this basis, it can be assumed that eating just before sleeping can increase body fat. In such a situation, it is better to eat food a few hours before sleeping or do not go to sleep immediately after eating food. Along with this, eat light food at night. This may reduce the risk of weight gain or obesity.
What should we eat:
- Eat a diet made up of fiber-rich vegetables.
- Include two rotis with vegetable.
- Eat light food at night.
5. Make sure to have breakfast in the morning
Breakfast is one of the essential meals of the day. In such a situation, having breakfast can be a very important and effective way to reduce the increasing weight . Breakfast should be full of nutritious elements. This will not only give energy to the body, but can also help in controlling weight. Actually, having a nutritious breakfast can keep the stomach full for a long time and the urge to eat again and again can also be avoided. In such a situation, due to lack of cravings, increasing weight can be avoided.
What should we eat :
- You can drink 1 glass of fresh fruit juice in the morning.
- Eggs can be eaten.
- You can eat curd.
6. Get good sleep and avoid stress
Obesity can also be a problem due to stress and lack of sleep. According to a research paper by NCBI, sleep duration can have an effect on a person’s weight and may further increase the risk of obesity or increased weight. In such a situation, it can be said that to avoid the problem of obesity, it is necessary to keep in mind the duration of sleep. At the same time, to avoid stress, you can opt for meditation, yoga.
What to do :
- Get 7 to 8 hours of sleep.
- Go for a walk in the morning and evening.
- Exercise regularly or do activities like yoga.
7. Do not consume sugary drinks
Avoid consuming soft drinks and soda-containing beverages. Actually, the amount of sugar is high in soft drinks or soda drinks. In such a situation, there is a risk of increasing body fat. Therefore, try to avoid consuming soda drinks. If you want, you can consume coconut water or fruit juice.
What should we eat :
If you have a craving to drink soft drinks, you can consume fresh fruit juices.
8. Eat in moderation
Many times it happens that people start doing TV or any other work while eating food. In such a situation, while eating food, attention is diverted from the quantity of food. Due to this many times people consume more or less food, and they are not even aware of this. In such a situation, keep in mind that whenever you eat food, give full attention to food. Along with this, try to eat little by little. By doing this the risk of gaining weight is reduced.
What to do :
- Use smaller plates for eating.
- Don’t eat too much in one go.
- Try to have some healthy snacks in small amounts every once in a while.
We hope that you have understood well the to lose weight without dieting exercise mentioned in the article. Apart from this, you must be well aware of the answer to the question whether dieting is necessary to lose weight or not. In such a situation, there is nothing to worry about now, by adopting these tips, the increased weight can be reduced. If you liked this article, then do share it with your friends and relatives.
frequently asked Questions
Can I lose weight by eating less and not exercising?
Yes, if you eat a proper diet, you can lose weight without exercising and eating less.
Can eating less help reduce belly fat?
Belly fat can be reduced by eating less food. Actually, it also depends on what kind of food items the person is consuming in the diet. Along with this, regular exercise or yoga is also necessary.