Consider the expert-approved weight loss tips without exercise below, and remember to consult your doctor before making any changes to your diet or lifestyle to ensure you’re using methods that best suit your health needs.
Eat nutritious, whole foods
Although calorie restriction is a well-known method for losing weight, weight loss is not just about a calorie deficit. Eating nutritious, whole foods and making sure your body gets the nutrition it needs is an important part of weight loss and overall health.
“The food we eat is directly related to our body composition and weight,” says Jessica Domi, a certified personal trainer and director of operations at Fredericksburg Fitness Studio in Fredericksburg, Virginia.
Whole foods contain vitamins, minerals and other essential nutrients that provide the body with the energy needed to perform daily activities. Plus, these foods tend to be more nutritious than processed foods and can keep you satisfied longer.
According to 2015 research, foods with high nutrient density are more likely to improve a person’s overall quality of life, reduce the risk of chronic disease and promote a healthy body weight. Nutrients.
Examples of nutrient-rich foods include:
- Whole grain
- Fruit and vegetables
- Lean meat
- Low-fat dairy products
- Eggs
- Poultry
- Fish
- Beans and legumes
- Nuts and seeds
Choose protein-rich snacks
Protein helps the body build muscle, increase insulin sensitivity (which can contribute to fat loss), and keep you feeling full and satisfied. Research shows that high-protein diets not only aid weight loss, but also help maintain weight loss in the long term.
“Most of us eat enough total protein, but we don’t spread it [out] throughout the day to support muscle growth and recovery,” says Lauren Harris-Pincus, a registered dietitian, author and owner of Nutrition Starring YOU, a weight management and nutrition consulting practice. For optimal protein intake, Harris-Pincus recommends consuming 20 to 30 grams of protein with each meal and 10 to 15 grams of protein with each snack.
High-protein snacks include:
- Nuts and seeds
- Greek yoghurt
- Cottage cheese
- Hummus and vegetables
- Hard-boiled eggs
- Tuna salad on whole wheat crackers
- Beef jerky
Increase your fiber intake
Fiber provides many benefits, including aiding digestion, controlling cholesterol and stabilizing glucose levels. It can also increase the feeling of fullness by slowing down the digestion process.
“High-fiber foods such as fruits, vegetables, beans, nuts, seeds and whole grains are rich in nutrients and provide significant vitamins, minerals, antioxidants and phytochemicals for the number of calories consumed,” says Harris-Pincus. Plus, adding these fiber-rich foods to your diet can help you meet your daily fiber needs while contributing to weight loss, she adds.
According to the United States Institute of Medicine, women between the ages of 19 and 50 should aim to consume 25 grams of fiber per day. Men aged 19 to 50 should consume at least 38 grams of fiber daily.
Practice mindful eating
Mindfulness is the practice of being aware of and intentional about your thoughts and actions. Mindful eating focuses specifically on bringing mindfulness into your experience with eating, but also into your emotions, thoughts, physical sensations and behavior related to eating. Although more research is needed, mindful eating can help promote a healthier relationship with food and help you feel more in tune with your body’s needs.
Dr. Rodriguez Ruiz recommends mindful eating to keep portion sizes in check. “Eating slowly and listening to your body’s signals can help with portion control, as it prevents you from overeating or feeling too full after meals,” she says. “A good tip is to use smaller plates and bowls so you can take portion sizes into account.”
Drink a lot of water
Water helps regulate body temperature, lower blood pressure, transport nutrients and oxygen to different cells and maintain optimal kidney function. Replacing sugary drinks and alcoholic drinks with water can help reduce your daily calorie intake and may lead to reduced weight gain over time.
Harris-Pincus adds that water can also help you feel full and notes that research shows that drinking two cups of water before a meal can help you feel fuller and reduce your overall food intake, which after can lead to weight loss over time.
The National Health Service recommends drinking six to eight glasses of fluid every day. If plain water isn’t appealing, try adding pieces of fruit or herbs like mint and rosemary for extra flavor and nutrients.
Manage stress levels
Research shows that there is both a behavioral and physiological link between stress and weight gain. When the body is under stress, it releases cortisol – a hormone linked to increased appetite and fat storage. Excess cortisol can increase appetite and cravings for energy-dense, comfort foods. High cortisol levels over time have also been linked to the increase in abdominal fat.
“Stress can be a major contributor to weight gain because it often leads to overeating or emotional eating,” says Dr. Rodriguez Ruiz. “Finding effective ways to manage stress, such as deep breathing, yoga or even a relaxing bath, can help you stay on track with your weight loss goals.”
Create healthy sleep habits
Your body depends on sleep to repair and repair itself, and getting enough rest can also benefit your weight loss efforts. One 2021 study in the International Journal of Obesity suggests that people who get better sleep quality also benefit from greater weight and fat loss than people who sleep poorly. Research also shows that a lack of sleep can contribute to an increase in stress hormones (such as cortisol), which can further inhibit weight loss.
For maximum benefits, the National Sleep Foundation (NSF) recommends adults ages 26 to 64 aim for seven to nine hours of sleep per night. The NSF also encourages incorporating healthy sleep habits into your routine, such as avoiding alcohol and caffeine before bed, establishing an evening routine, and keeping your bedroom dark and cool for optimal rest. Going to bed and waking up at the same time every day can also help regulate your body’s internal clock for better sleep quality.
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