Isn't it wonderful if you can lose weight without putting in much effort? This is a dream come true for those of us who are lazy or hate exercising. Well, it is possible to lose weight without exercising - provided you have the discipline to change your lifestyle.
Try some of the following tips..
1. Drink more water
When you wake up, drink 2 glasses of water to help activate your internal organs. Water offers many benefits such as helping to remove toxins from your body, regulate body temperature, lower blood pressure, carry nutrients and oxygen to body cells and maintain optimal kidney function. You can add fruit slices like oranges, mint or lemon for extra flavour and nutrients.
Tip: Drink a big glass of plain water 30 minutes before meals to help you feel fuller and reduce food intake.
2. Eat slowly and mindfully
Chewing longer helps suppress hunger and makes you full faster. The liquified food increases the amount of nutrients absorbed by the body and is easier on your digestive process.
Tip: Chew every mouthful at least 20 times before swallowing.
3. More fibre and protein
Protein takes longer to digest and decreases the level of ghrelin (hunger-regulating hormone), making you feel fuller for a longer period. Fibre expands in your gut like a sponge, so it's a natural appetite suppressant.
Tip: Drink a Protein-Fibre Shake about 20 minutes before meals, especially if you're planning to take deep-fried or oily food. The fibre forms a layer in your digestive system, and reduces the absorption of fats, sugar and salt, which not only control your weight but also prevent diabetes and constipation problem. Take a look at this video on how to make the shake:
http://www.pingofhealth.com/2020/08/nutritious-tasty-meals-anywhere-anytime.html
4. Cut down on sugar
If you want to lose weight, sugar should be the first thing to go. Be mindful of the "hidden" sugar eg. in your salad dressing, sauces, canned fruits, honey, creamer etc. By eliminating sugar, you lower your risk of heart disease dramatically as it reduces your risk of high blood pressure and diabetes.
Tip: If you like coffee, try CEO Coffee. This healthy coffee uses roasted beans, coconut oil instead of creamer and most importantly, contains Lingzhi. Not only does it taste delicious, it has the bonus of clearing blood vessels and preventing colon cancer. Click on this link for more details:
http://www.pingofhealth.com/2018/09/drinking-delicious-healthy-coffee.html
5. Manage stress levels
When your body is under pressure, it releases the hormone cortisol, which can increase cravings for energy-dense, comfort foods. High cortisol levels over time are also linked to abdominal fat gain.
Tip: Spend 5 minutes mid-morning and in the afternoon to do a few rounds of deep breathing.
6. Get proper sleep
Evidence shows that people who get too little sleep have a higher risk of weight gain than people who get 7 to 8 hours of sleep a night. Sleep deprivation changes your endocrine function and metabolism by affecting your production of hunger-regulating hormones ghrelin and leptin. This can make you feel hungrier than usual, increasing the likelihood of craving for unhealthy snacks.
Tip: Practise good sleep hygiene by sleeping at the same time every day and ensure the room temperature is comfortable.
(Source: Lose weight without exercise, Starhealth, 22 Oct 2023)
