To lose weight is to reduce your total body mass. Many people want to lose weight but do not take precautions against the triggering agents to their big body weight. There are several ways in which you can lose weight without having to do exercises, These are;
Make proteins more in your diet.
Proteins in a diet are essential and are also necessary for the growth and proper metabolism of the body. It may also increase the feeling of fullness and therefore delay hunger. Therefore, the simplest ways of increasing the amount of protein in your diet are; adding a tablespoon of chia or hemp seeds to your breakfast cereals or having more eggs in your meals.
Eat fiber to lose weight
Fiber is good for digestion. It is found in fruits, vegetables, legumes, and whole grains. It is different from other foods because it is not digested in the small intestine. Therefore, the food containing fiber moves to the large intestine, where fermentation takes place. Its benefits are;
- increase fullness.
- slow down the digestion of food.
- Helps to increase food transit time and absorption of nutrients in the body.
- It prevents constipation
So, the skin of many vegetables has got fiber which is also beneficial. Therefore, it is good to consume it as long as you thoroughly wash it.
Eat probiotics to lose weight
Probiotics are bacterias that are beneficial to the body. Research has also shown that gut and brain function can be influenced by probiotics. Also, it shows that probiotics may influence the weight, fat mass, and mood of an individual. Your body acts as the host of these bacteria and also provides them with food, like fiber. In return, the bacteria benefit the intestine and your general body health. The benefits of probiotics are;
- Provide energy to the gut wall and liver cells
- Give certain fatty acids that have anti-cancer properties
- Help to regulate body weight
A diet containing a high amount of sugar and fat may alter the balance of bacteria in your gut, therefore reducing the number of good bacteria. They also help in the management of obesity. There are over-the-counter (OTC) probiotics in pharmacies and natural ones. The natural variety can be found in fermented foods such as;
- yogurt
- kimchi
- pickles
- sauerkraut
- some cheeses
- kefir
- miso
- sourdough bread
- tempeh
- kombucha
Get enough sleep.
Sleeping is essential for general body health and the maintenance of your weight. Insufficient sleep disrupts the functioning of important hormones like those involved in metabolism. Also, maintain good temperatures in your bedroom to avoid disruption of sleep.
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Reduce stress levels
Stress may disrupt your hormonal balance. When stressed, your body produces hormones known as glucocorticoids. Too many glucocorticoids increase your appetite, leading to weight gain. Stress may also trigger emotional eating whereby you eat unhealthful foods to try and control a negative mood. You can try reducing stress by;
- Having some exercise.
- Reduce your habit of caffeine intake.
- Meditate.
- Say no to non-beneficial commitments.
- Spend some time outdoors.
- Try yoga.
Get more Vitamin D
Vitamin D is vital in your body. People with low levels of Vitamin D are at a higher risk of being obese. Vitamin D is gotten from the sun and some foods. There are; egg yolks, fatty fish, mushrooms, and fortified foods. There are also supplements available in pharmacies.
Also, there are conditions associated with its deficiency or low levels like;
- Metabolism syndrome.
- Depression and also anxiety.
- Diabetes.
- Osteoporosis.
Use a smaller plate.
So, when you serve food on a plate, this means you are to finish all the food on that plate. You can lower the calories with less effort by reducing your plate size or the amount of food you serve on it.
Avoid sugary drinks.
Regular intake of sugary and especially artificially sweetened drinks increases body fat. Instead, make healthier drinks such as plain water with fresh mint, ginger, or cucumber. These are refreshing and contain few calories. You may also add lime or lemon to sparkling water. Also, herbal, green, and black teas are also advisable.
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