Weight loss: 20 tips which don’t involve exercising

#1. ‘Low-Fat’ could mean more fat!

Many people have the bad habit of reaching for anything, which has ‘low-fat’ on it, but they usually contain low-performing carbohydrates, which does not satisfy your hunger for long and only save you a few calories.

#2. Ask for help

Seek advice from nutritionists so that you will be able to pick up some good habits and lose the bad ones.

#3. Sleep well

Wake Forest researchers found that sleeping too little or too much causes you to put on more stomach fat. Aim for only 6 to 7 hours of sleep each night.

#4. Say no to free food

There is a famous saying which says ‘There are no free lunches in this world’ and this phrase applies to free restaurant food as well as you pay for them by putting on some extra weight. The free appetisers you get such as chips and biscuits are loaded with unnecessary calories with no nutritional benefits.

#5. Avoid soda

A study conducted in 2005 discovered that just 1 to 2 sodas each day increase the likelihood of you joining the fat club by a whopping 33 percent. Diet sodas are just as bad as San Antonio researchers discovered that diet sodas caused their participants to develop waistlines 5 times as large as those who did not drink the diet sodas.

#6. Never skip meals

Despite the fact that common sense tells you that skipping meals help you to lose weight, the truth is actually the opposite. Forgoing your meals decreases your metabolic rates making you hungrier and more likely to overeat and store fat. A study from the American Journal of Epidemiology showed that skipping meals increases your likelihood to become fat by 4.5 times.

#7. Take your time

Try not to rush through your meals as doing so will cause you to eat more, as your body requires 20 minutes for your brain to process the fact that your stomach is full.

#8. TV is bad for you

Watching TV makes you more likely to eat unnecessarily. A study by the University of Vermont revealed that just by cutting down on your TV time by half, you can lose 119 calories each day.

#9. Say no to combo meals.

A study by the Journal of Public Policy & Marketing reveals that ‘combo’ meals contain more calories compared to ordering the food yourself as ‘combo’ meals usually give you more food than you actually need.

#10. Don’t look at food

When you go to a buffet, select the spot which prevents you from looking at the food so you will not be tempted as much. Researchers from Cornell revealed that overweight people had a 15 per cent higher chance of choosing a spot which allows them an easy view of the food.

#11. Choose smaller plates

Try to use smaller plates since you would probably eat less and thus consume fewer calories.

#12. Serve food from the kitchen

The Journal of Obesity published a study which shows that serving food on the table cause you to eat 35 percent more food than serving it from the kitchen as people will find it more inconvenient to go to the kitchen to get extra food.

#13. Eat whole grain food

Whole grain foods are packed with more fibre and are more nutritious than refined-grain food. The American Journal of Clinical Nutrition published a study, which shows that whole grain food caused their overweight participants to shed more belly fat over a 12 week period.

#14. Take smaller bites

Taking smaller bites allows your body more time to process your food so you will be less likely to overeat as your body typically takes 20 minutes to realise its full. The American Journal of Clinical Nutrition reveals that taking large bites causes people to eat 52 per cent more calories than those who took small bites.

#15. Drink more water

Drinking water increases your odds of keeping the fats away. A study from the University of Utah found that participants who drank two cups of water before a meal shed 30 percent more weight than those who didn’t as they probably felt more full before the meal and did not eat as much.

#16. Surround yourself with fit friends

By mixing around with fit people, you will be more likely to adopt their good habits and engage in healthy activities. The New England Journal of Medicine found that your odds of turning obese shoots up by 57 per cent when your friend becomes overweight.

#17. Don’t eat late.

Try to avoid having late meals as the Journal of Obesity shows that people who took meals after 8pm consumed the most calories and reported the highest BMIs.

#18. Face the weighing scale

Weigh yourself daily at the same time each day so that you will be more likely to stay on track to accomplishing your dieting goals. Researchers from the University of Minnesota found that people who used the weighing scale everyday shed twice as much weight as those who did not use the weighing scale as frequently.

#19. Avoid fruity drinks

Fruits may be good for you but fruity drinks are not. Fruity drinks are usually made up of syrups, which spell trouble for your waistline.

#20. Don’t eat when emotional

The University of Alabama discovered that people who ate as a result of being stressed increased their likelihood of become obese by up to 13 times as a result of overeating.

Written by

Miss Vanda

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