Losing weight without punishing yourself?
Yes, it’s genuinely possible.
I’ll tell you how in this article, so let’s begin:
Table of Contents
1. Drink water.
Drinking plenty of water can help you feel full and reduce your appetite. It can also help flush out toxins and improve digestion.
But that’s not all:
One study shows that your metabolism increases by 30% after drinking 500 milliliters of water –approximately two glasses.
The phenomenon is called “water-induced thermogenesis,” occurring 10 minutes after drinking your water. The peak is reached after about 30 to 40 minutes, though.
And here’s an even neater observation:
Drinking this water increases men’s metabolic rate by burning fat. In women, this higher metabolic rate is fueled by carbs. So while men see their visceral fat deposits shrink, women see their blood sugar levels drop after drinking this water.
2. Walk or bike instead of driving!
Instead of driving, try walking or biking to nearby destinations. This tactic can help you burn more calories and improve your cardiovascular health.
You’d be surprised how easy it is to get in the anaerobic zone by simply “walking” at a faster pace.
Pump your arms to get more calories in and focus on maintaining a good pace. You can listen to your favorite music to keep your rhythm!
Besides, there are many high-quality and affordable bikes on the market. You can even purchase a used one on eBay or other websites.
3. Eat slowly.
A study in the Journal of Preventative Medicine and Public Health highlights that 60% of people who eat fast also tend to overeat.
Besides, fast eaters are three times likelier to be overweight.
Conversely, eating slowly allows your body to actually feel full and, thus, prevents overeating. Take the time to enjoy your food and savor each bite.
Pro tip: Practice mindful eating – which isn’t just eating slower.
Mindful eating involves paying attention to the sensations of hunger and fullness and eating without distractions. This can help prevent overeating and promote healthy eating habits.
4. Take the stairs.
Taking the stairs instead of the elevator or escalator accelerates caloric burn and improves your leg strength.
That’s important because your legs are the largest muscles in your body.
So they consume “more” calories than “smaller” muscles.
5. Do household chores.
Household chores like cleaning, gardening, and washing your car aren’t easy.
But they do burn the largest amount of calories.
And they give you the satisfaction of seeing things done.
Times of India quotes a report proving that 12 hours of household chores per week help you torch 2300 calories. And that’s the equivalent of burning 9200 calories per month – the equivalent of 2.62 pounds.
6. Stand instead of sitting.
Standing burns more calories than sitting, so try standing while working or watching TV. You could also consider using a standing desk at work.
Besides, you can stand while eating to accelerate digestion and boost metabolism.
7. Dance.
Dancing is a fun way to get moving and burn calories. Put on your favorite music and dance around your living room.
Or take a dance class with your partner – it will be great fun.
8. Play with kids or pets.
Playing with kids or pets doesn’t just burn calories. It makes you happier, and it exercises your brain. Try playing tag, throwing a frisbee, or walking with your dog.
9. Try swimming.
Swimming is a form of exercise, but it doesn’t “feel” like it.
According to Swim Now, swimming leisurely burns 272 calories per hour, but you can get to 680 calories per hour if you swim more vigorously.
By comparison, walking at 3.5 miles per hour also burns 270 calories in 60 minutes, while running at 6 mph burns 680 calories in an hour.
So swimming is a much easier and similarly effective exercise.
10. Get enough sleep.
A meta-analysis of different studies that research the effects of sleep on weight gain suggests that low-quality sleep disrupts the hormones that regulate hunger and metabolism.
In turn, that leads to weight gain.
Besides, sleeping poorly makes you more at risk for compulsive eating – especially foods high in carbs.
This analysis claims that there’s no consensus on the best sleep protocols to maximize your weight loss goals.
What works for you may not work for someone else. So, aim for 7 hours of sleep, but listen to your body first and foremost.
11. Reduce stress.
Chronic stress can elevate cortisol levels, which can lead to weight gain.
According to Cleveland Clinic, high cortisol levels are associated especially with more visceral fat in the abdominal area.
Besides, chronically high stress-levels also decrease our metabolic rates. That means you burn calories more slowly when stressed, leading to fat gain.
So, find ways to manage stress that work for you. Consider meditation, stretching, or deep breathing exercises to feel more relaxed.
12. Choose whole foods.
According to a controlled trial at the NIH Clinical Center, people who base their diet on processed foods gain more weight. And that’s because they inadvertently tend to consume more calories.
Conversely, whole foods are generally more filling and nutrient-dense than processed foods.
That’s why they help you keep your weight in check.
So, if your goal is weight loss, eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Remember, losing weight is not just about exercise and starving yourself.
Maintaining a caloric deficit is important for weight loss, but you must eat a balanced diet.
Plus, incorporating movement into your daily routine can help you burn extra calories and achieve your weight loss goals.
What do you think?
Do you have other tips and tricks to lose weight without dieting or exercising?
Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.
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