“How to lose weight without diet or exercise” this is one of the most common questions that continuously pops into our head when we start gaining some pounds or develop belly fat around our waist.
One of the biggest and most common problems with which many people are struggling these days is obesity and belly fat. Our sedentary lifestyle, unhealthy eating habits, stress, irregular sleep patterns and busy schedules are highly responsible for the problem of obesity which is affecting the people all across the globe.
These days, it’s pretty convenient to do everything. You can use your car to reach anywhere and that’s why people have started walking less. The food can be easily be ordered from outside, and that’s why many people indulge in junk or fast food. Our lives have become very busy, and that’s how the level of physical activity has decreased. All these lead to weight gain.
Since most of us are either short of time or don’t want to indulge in the strenuous workouts, we, look for no diet weight loss tricks.
Well, there are some tips, tricks, and home remedies to lose weight fast without exercise. You don’t need to starve yourself or lift heavy weights at gyms and still, can lose weight.
So, if you want to lose belly fat without diet or exercise, you can easily do that at home just by making a few changes in your lifestyle and indulging in some simple activities.
But, before checking that what are the best ways for weight loss at home, let’s understand that why weight loss is important when does our body loses weight and what is the science behind the weight loss.
Why Weight Loss Is Important?
When one puts on excessive weight, that condition is known as obesity. Obesity is considered as one of the health ailments and a risk factor, which can lead to many other serious health problems.
Obesity can increase the risk of following health troubles significantly:
- Type II Diabetes
- Cardiovascular problems like high cholesterol and atherosclerosis
- Heart failure and heart attack
- Blood clots and poor circulation
- Respiratory problems
- Kidney problems, including kidney cancer
- Arthritis’ and lower back pain
- Muscle and Joint Pains
- Infertility and prostate cancer in men
- Reproductive issues in women
- Vitamin D and certain minerals’ deficiency
- Pancreatic cancer
- Gastrointestinal problems like reflux disease, colon cancer, fatty liver disease
- Liver cancer and gallstones
- Psychological problems like anxiety and depression
- Neurological issues like stroke, diabetic neuropathy
Owing to the risk of these diseases, it’s important to lose weight so that the risk of developing the aforementioned ailments can be minimized.
When and How Does Our Body Lose Weight?
When a calorie deficit is created in our body, we start losing weight.
Most of the macro nutrients which we eat provide our energy in the form of calories. These include fats, carbohydrates, proteins, etc. when we eat food, it is considered as fuel by our body and is converted into energy to carry out the day to day tasks.
Most of the energy is derived from the carbohydrates and fats. But, when we eat the carbohydrates or fats more than the required amount, these are stored in the body as fats for later use. Over the time, this fat starts accumulating in the body, and especially around the tummy area.
Now, the best way to lose weight without exercise or diet, or with exercise is to create a situation where our body can get rid of this accumulated fat. One of the ways is to create a calorie deficit.
The calorie deficit can be created by consuming less calories and burning more. When we burn more calories than we consume, then our body starts breaking down the stored fat with the help of a series of complex metabolic pathways.
The energy liberated due to the breakdown of stored fat is used by the energy and the other byproducts are expelled in the form of urine and sweat. We also exhale the burnt fat out in the form of carbon dioxide with the help of our lungs.
Best Ways To Lose Weight Without Diet Or Exercise
1. Reduce Your Plate’s Size
One of the best ways to reduce the weight without diet or exercise is by reducing the amount of food that you consume. If you use an 11 or 12-inch plate, try to reduce the size of the plate.
Instead of a bigger plate, if you use a 9 or 10-inch plate, the size of the servings which you take will automatically reduce. Some specialists, even suggest that reducing the plate size by 1 or 2 inches can help in the cutting of the size of servings by a whopping 23%.
If you would eat less, your calorie intake will come down and thus, you will stop putting on more weight and will even start losing it.
2. Cool Off Your Room
This trick involves nothing more than turning your thermostat a few degrees down. Turn your heater down and let your room’s temperature come down by 2 – 4 degrees.
When our surroundings cool down, a particular type of body fat gets activated which actually burns calories. Adults mostly have white fat while infants primarily have brown fat. This brown fat is known to burn calories to generate heat in the body in order to combat the cold temperature.
Some researchers have now found out that when our body experiences cooler temperatures, some of the stored white fat in our body starts getting converted into the brown fat which starts burning calories.
Don’t freeze yourself, simply reduce the average temperature of your room by up to 3 – 4 degrees.
3. Don’t Store Unhealthy Food In Your Home
As they say, out of sight is out of mind. This goes well for the food too. When the unhealthy food is not easily accessible, there are high chances that you will eat it less.
Try not to purchase unhealthy and fried snacks, aerated drinks, and sugar rich fruit juices, and even if you purchase, don’t keep them in a place where you can easily see them. Instead, keep healthy foods like fruits near your sight and within easy reach.
One of the recent studies on weight loss concluded that if the unhealthy and high-calorie foods or snacks can easily be seen or accessed in the home, the people tend to eat more and weigh higher.
4. Drink More Water
Nothing can be as helpful for weight loss as water is. Water accelerates the metabolism, which is the natural body process in which food is broken to release energy. When your body stays hydrated, it performs all the natural processes with greater efficiency.
If all your food is converted into energy, your body will have nothing to store as fat. Moreover, water helps in releasing the toxins from the body, some of which, slow down the rate of metabolism.
Furthermore, when you drink water before a meal, it helps you to eat less food and thus, your calorie intake decreases.
5. Eat Negative Calorie Foods
Yes, there are some foods items which are considered as the negative calorie foods. The reason behind this is, the number of calories which these foods provide is less than the calories required to digest them.
So, when you eat the negative calorie foods like apple, citrus fruits, celeries, cucumbers etc. your body is required to put in some energy from its inert stores to digest these foods. As a result, instead of giving your body the calories, these foods, instead, consume them.
6. Never Skip Breakfast
One of the ground rules of losing the weight has been to never skip the breakfast. Breakfast is the most important meal of the day and if your goal is to lose weight without diet or exercise, it can be your best tool.
When you have breakfast in the morning, it kicks start your metabolism, and as a result, you keep on burning the calories at a fast pace throughout the day.
Secondly, the breakfast ensures that your stomach stays full and you don’t indulge in the unhealthy food. A protein rich breakfast can go a long way to help you lose weight.
7. Try Essential Oils
Many essential oils are capable of burning fat from the abdominal region and other areas of the body where cellulite or fat is present.
Massaging the essential oils like grapefruit oil, lemon oil, peppermint essential oil, ginger essential oil, cinnamon essential oil etc. can reduce the fat stores in the body and help you remove fat from the abdominal region.
These oils accelerate the metabolism, curb food cravings and make you feel full by suppressing your diet.
8. Try Detoxing and Weight Loss Smoothies
The detoxing smoothies and infused water like lemon water are the ultimate weight loss recipes.
The combinations of certain fruits or vegetables work wonders for weight loss, and thus, one must consume the weight loss smoothies and infused waters regularly to lose weight without exercise or diet.
9. Chew Slowly While Eating Food
When we eat food, our brain takes some time to understand that we have eaten enough and should stop eating now. Once it is comprehended, it sends signals to let us know that it’s time to stop eating.
So, if you chew very fast, you would have already eaten extra food when you will receive the signals from the brain about stopping the consumption of more food.
The people who their food fast tends to be obese and overweight, while the ones who eat slowly and take a time to chew each bite properly can control their weight.
10. Sleep Properly
Proper sleep without interruptions is the key to keep your weight under control. Lack of sleep may make you put on a lot of weight in just a few days.
Lack of sleep disrupts the secretion of two hormones which control our appetite. These include ghrelin and leptin.
So, when you aren’t able to sleep properly, you may end up eating more food and especially unhealthy food, which is one of the prime reasons behind obesity.
If you are suffering from such disorders, it’s time to overcome the sleep problems if you want to lose weight without diet or exercise.
11. Control Your Stress
Stress can be a major reason that you have been putting on weight. If you are stressful, you are likely to be overweight and indulge in unhealthy eating.
Under stress, our body releases an emergency hormone called “Cortisol” which is also known as the stress hormone. It indicates an emergency situation and our body slows down the rate of metabolism, It burns lesser calories every minute and thus, the fat starts accumulating in the body.
So, in order to lose excess weight, it’s important to control the stress and find ways to bust the stress and unwind yourself.
12. Stop Consuming Sugary and Aerated Drinks
Once you control your quench for the sugary drinks and aerated colas, you would easily be able to achieve your weight loss goals.
These drinks are packed with huge amounts of sugar and calories, that when you consume them, most part of these drink sugar starts accumulating in our body as fat.
Replace your sodas with lemon water, coconut water or fresh juices. You can also opt for green tea, black coffee or black tea.
These methods for weight loss without diet or exercise are quite effective and can help you get back in shape, but, this will not happen overnight. You have to be patient and need to practice these tips regularly to get effective results.
So, start your weight loss journey today itself and take your first step towards weight loss!!!!!