This is a frequent query: Can weight loss be achieved without exercise? Let us begin with this: There are numerous benefits to exercise for the mind and body. It helps you sleep better, boost your energy, and reduces your risk of a wide range of diseases as well as depression, anxiety, and other mental health issues. It can also help you build and maintain muscles. Therefore, we should all move our bodies every day because exercise equals health.
Having said that, when it comes to losing weight, what you eat matters a lot. Studies have shown that there are many weight loss methods that don’t involve exercise, even though the two are definitely inseparable and work best together. Also, Jessica Cording, R.D., author of The Little Book of Game Changers, says this: You can incorporate exercise into your day by accident, but you can’t eat well by accident; you have to be deliberate about it.” Basically, giving some thought to what you eat can greatly assist you in achieving your health goals.
Take a look at these sixteen weight loss tips supported by science.
1. Go over your servings.
Use smaller plates and bowls when you eat at home. As a result, you’ll probably consume fewer calories and trick your brain into thinking you’re eating more than you actually are. A good guideline for a well-balanced meal is: A clenched fist is a good portion size for a dense carb (one cup), and your palm is about four ounces, which is a good portion size for lean meat or protein. To fill the rest of your plate, add two tablespoons of healthy fat (ideally from whole foods like nuts or avocado) and a lot of green or colorful vegetables.
Given the large serving sizes found in restaurants, portion control can be more difficult when dining out; therefore, before you go, consider how you will handle that. Instead of an appetizer and main dish, you can order an appetizer and small salad; You and a friend can split a dish; alternatively, you can request a to-go box right away and put half of your meal in it before you eat. You are more likely to follow through on your plans and goals if you have them in place in advance.
2. Consume extra fiber.
“Fiber aids in weight reduction in a variety of ways,” explains Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer. “To begin with, it expands in your intestines like a sponge, making it a natural hunger suppressor. Furthermore, new study indicates that it has favorable effects on healthy gut bacteria, which help generate hormones in the stomach that inform your brain when you’ve eaten enough to eat. Aim for at least 25 grams each day from foods such as whole grains, beans, fruits, and vegetables.”
3. Consume plenty of protein.
“Like fiber, protein makes you feel full naturally by affecting the synthesis of satiety hormones,” Ansel explains. “It takes a long time to digest, so you’re unlikely to go scrounging for a snack after a protein-rich meal. And here’s an interesting trick: Protein also requires more energy to breakdown than, example, fat or carbohydrates, so you don’t store as many calories from it. Aim for 20 grams of lean protein every meal from sources such as fish, poultry, turkey, eggs, and low-fat dairy.”
4. Have plenty of fat.
“It’s 2023, and I still meet a lot of individuals who are afraid of obesity,” Cording adds. She claims that fat makes you feel fuller for longer periods of time and can help prevent blood sugar drops that leave you feeling hungrier. Cording recommends including healthy fats in your diet such as olive oil, avocado, nuts, seeds, and fatty salmon. “Becoming more conscious about your fat consumption may actually help,” she adds. Fats should account for 20-35% of your total daily calorie consumption, according to the Dietary Guidelines for Americans.
5. Maintain a carbohydrate balance.
Carbohydrates aren’t the devil, but Cording recommends balancing them with protein and fat to feel satiated for longer (and therefore less likely to snack mindlessly). This includes eating eggs or avocado on whole grain toast and natural peanut butter on crackers. It’s worth mentioning that the American Dietary Guidelines prescribe that carbs account for 45% to 65% of total daily calories.
6. Get enough sleep.
It is commonly known that sleep deprivation may contribute to weight gain. It all boils down to hormones: People who are sleep deprived create more ghrelin, an appetite-stimulating hormone. They also generate less leptin, the hormone that informs you when you’ve had enough to eat. There’s also evidence that the extremely tired consume more calories and carbohydrates. It’s no surprise that when you’re tired, it’s more difficult to manage your urges (meaning, grabbing cookie after cookie may seem like a fine idea).
7. Hydrate, hydrate, hydrate.
When you believe you’re hungry, you’re actually thirsty—and maybe dehydrated. So, instead of snacking between meals, consider drinking a large glass of water. It’s also a good idea to do this before a meal: one research found that it leads to better weight reduction. And have a bottle on hand for sipping throughout the day.
8. Reduce your sugar intake.
“It’s uncertain if sugar in and of itself causes weight gain,” Ansel explains. “But one thing is for sure—it prefers to travel with meals that have much too many calories. Soda, sweetened lattes, and dessert should be the first meals to go if you’re attempting to lose weight.” Remember that sugar is disguised in a variety of meals, including ketchup, bread, salad dressing, and so on.
9. Do not consume your calories.
It’s an easy method to consume less calories overall. However, there is another significant reason to observe this rule: research suggests that drinking calories rather than eating them is less gratifying and does not result in the same sensation of fullness. As a result, consuming your calories—especially sugary beverages—can contribute to weight gain.
10. Eat with more awareness.
To put it another way, slow down. When you’re rushing through your meal, your brain needs to catch up with your tongue and transmit the signal that you’re full. Furthermore, studies have shown that when you are preoccupied, you eat more. So put your phone away, switch off the TV, and focus on what you’re eating.
11. Keep food out of sight.
According to one study, those who are obese are more inclined to keep food in “clearly conspicuous settings.” So do the reverse, especially with things you don’t want to eat all the time. That dish of apples, you mean? It’s fine to keep it in your line of sight.
12. Avoid diet drinks.
According to a recent study, children and adolescents who use diet beverages consume more calories during the day. This is only one of several studies that link diet drinks to weight gain. So, once again, water is a safe bet! Do you want to spice it up? Invest in a water bottle infuser for a simple way to incorporate fruit.
13. Breathe.
When you are stressed, your cortisol levels rise (this is the fight-or-flight reaction). And some previous research have found that persons who are “high cortisol reactors” tend to consume more (you know, those people who particularly tend to lose their chill under stress). To avoid the nom-nom-nom reaction (and to safeguard your health in a variety of other ways), set aside time each day to do something to decrease the stress temperature, such as meditation, exercise, or sitting quietly with a good book.
14. Make a list of everything.
“It may not be attractive, but research after research has proved that writing down what you eat is one of the most efficient weight reduction techniques available,” Ansel adds. “Recording what you eat, whether in a notebook, the notes app on your phone, or your favorite weight loss tool, is the single greatest approach to detect those deceptive small ways you could be overdoing it.”
15. Don’t be concerned about “off” days.
Keri Gans, R.D., author of The Small Change Diet, says she frequently encounters people who have a “all or nothing” approach to eating healthily. “Instead of allowing one day of ‘bad’ eating to pass and returning to their plan, they simply quit up,” she adds. Her advice: Focus on the big picture of healthy eating rather than the details.