Diet
Loss weight without exercising, sticking to a diet and exercising to lose weight is difficult for many, yet there are many tricks that can be followed to lose weight without following a special “diet” or physical activity.
Foods rich in fiber
Foods rich in fiber, such as vegetables and fruits, increase your feeling of satiety for a long time, thus reducing your need to eat more food and making you lose weight easily. Other foods rich in fiber: beans, oats, oranges and flax seed.
Drink water regularly
Drinking water regularly also increases your feelings of satiety and helps you eat less and lose weight, especially if you drink water before a meal.
One study found that drinking half a liter of water 30 minutes before eating a meal reduces the feeling of hunger and the amount of calories an individual consumes, in addition to that, people who consumed water before a meal reduced 44% more weight in two weeks compared to those who did not take water.
Sleep well and avoid stress
People usually ignore sleep regularly and maintain low levels of nervous pressure, each of which has a significant impact on weight loss and regulating appetite, the lack of sleep negatively affects hormones that control appetite, such as leptin and ghrelin, and the cortisol hormone rises when you are under stress.
These fluctuating hormones all affect your hunger and your cravings for unhealthy foods, which leads to lots of calories and weight gain.
Refrain from sugary drinks
Drinking sugary drinks is one of the things that increase the weight in a very big way, especially soda drinks that add a lot of sugar to it, as well as being associated with serious diseases such as diabetes.
It is very easy to drink a lot of sugary drinks because they do not target satiety like solid foods, knowing that when you stop eating soda drinks do not replace them with fruit juices because they contain large amounts of sugar as well.
Eating without electronic distractions
Paying attention to how you eat food causes you to consume fewer calories. For example, when you eat when you watch TV or play a video game, this causes overeating.
A review of 24 studies found that people who get distracted while eating eat 10% extra amounts, and they eat 25% extra calories in the next meal.
Serve food in small dishes
When you eat food in smaller dishes, you reduce the amount of calories that enter your body, as large dishes are linked to the increase in the amount of food that an individual consumes, and therefore it is related to weight gain and obesity.
One study found that an increase in dinner size is associated with a 30% increase in calories it takes.
Too much protein to lose weight
Protein has a strong effect on appetite. It makes you feel full, reduces hunger and helps you consume fewer calories. This is because protein affects many hormones related to hunger and satiety, such as "ghrelin".
One study found that increasing the amount of calories a person consumes from protein to 15% or 30% reduces the amount of calories a person consumes by 441 calories, and causes 11 pounds of weight to lose in an average of 12 weeks. Note that a pound is equal to 0.45 grams.
Chew food slowly to lose weight
The brain needs enough time to be convinced that you have eaten enough food and to secrete the hormones that satiate, so chewing and eating food slowly is associated with a decrease in the amount an individual consumes and an increase in satiety.
A review of 23 studies found that people who eat food more quickly are more weighty than people who eat it slowly, and that people who eat food more quickly are more likely to be obese.
5 essential things to lose your weight
1- Eat breakfast even if you are not hungry
Eating breakfast helps boost the body's metabolism after sleeping all night, while some ignore doing so if they don't feel hungry, and you should know that staying away from breakfast contributes to weight gain by eating more calories throughout the day.
2- It is not necessary to check the scale daily
If you want to lose weight, you should avoid standing on the scale daily, as the big difference does not appear the next morning, and then the person experiences food disorders and experiences bad feelings.
3- Eat healthy fats
Not all fats are harmful to health. For example, coconut, avocado, and nuts contain healthy fats that help lose weight and improve insulin sensitivity in the body.
4- Eat food every two hours
Food should be eaten as small meals every 2-3 hours to maintain metabolism in the body and get fewer calories by not feeling hungry, while making sure to increase fresh vegetables and fruits throughout the day.
5- Focus on calories
It is advisable to calculate the number of calories during the day, for example, if 100 grams of fried crisps contains 100 calories, it is preferable to eat fruits to get the same calories, as well as proteins that increase the feeling of satiety and fullness.
