Most people equate weight loss strategies to strenuous or rigorous exercises. Inasmuch as engaging in proper workouts can help you burn off some pounds, there are also some effective ways you can lose weight fast at home naturally without exercise. You don’t necessarily need to go to the gym and use a dumbbell before you can lose weight.
In this article, we discussed 15 effective ways you can lose weight fast at home without engaging in some backbreaking exercises.
In the face of the present COVID-19 pandemic where lockdown is still being imposed in some countries, some people are bothered about gaining unnecessary weight while indoors. So, you can still lose weight fast from the comfort of your home without going to the gym.
15 Natural Ways to Lose Weight Fast without Exercise
1. Increase your intake of fibre
One of the natural ways to lose weight fast without exercise is to increase your consumption of fibre. This is because your body takes longer to digest fibre, thereby keeping you fuller for longer and abating the urge to overindulge. Fiber intake helps to absorb the nutrients from food into your body. You can integrate whole grains like brown rice into your daily diet.
2. Increase water intake
Drinking loads of water help to keep you hydrated. Most people mistake thirst for hunger. Avoid sugary or carbonated drinks, instead go for infused water. Also, consuming water before every meal helps you to burn off fat. Ample water intake keeps you active and is needed for all functions of the body.
3. Check food you eat and how you eat
To naturally lose weight fast without exercise, you have to eat balanced meal that integrates all food groups in your diet on daily basis. Processed and packaged foods involving excess sugar, salt, spices, and oil should be strictly avoided when on weight loss plan. Instead go for natural foods including fruits and vegetables.
Also, avoid any form of distraction when eating. When you eat while watching your favourite TV show or a movie, you tend to overindulge without even realizing it. So, ensure you pay full attention to your food, eat slowly and chew each morsel properly.
4. Stay away from liquid calories
Chocolate milk, soft drinks, energy drinks, and fruit juices are all beverages that contain liquid calories. Drinks with liquid calories are unhealthy as they can lead to obesity according to studies.
5. Go for unsweetened green tea
One of the natural ways to lose weight fast without exercise is to consume unsweetened green tea. This natural beverage is loaded with antioxidants and contains fat burning properties.
6. Eat More Protein
You can lose weight fast by consuming protein as it helps to cut down on your hunger pangs, thereby keeping you fuller for longer. Protein takes a longer time to digest, meaning you remain satisfied for longer duration.
7. Cut down your consumption of added sugar
The consumption of excess added sugar is majorly the cause of heart disease, type 2 diabetes, and cancer. Added sugar can be found in lots of processed foods, and sugar can be renamed in ingredient list, making it hard to ascertain how much added sugar a product contains. So, reduce your intake of added sugar can help you lose weight fast without exercise.
8. Fast Intermittently
Intermittent fasting is one natural way to lose weight fast without exercise. Intermittent fasting involves an eating pattern that revolves between periods of fasting and eating.
Losing weight with intermittent fasting involves different methods with basically entails you consuming fewer calories without having to curb calories during the eating periods. Doing this repeatedly leads to weight loss and other health benefits.
9. Try a probiotic
Probiotics are beneficial gut bacteria that aid digestion. Several studies have established that intake of probiotics which can be found in foods like kefir, tempeh, yogurt, helps proper functioning of brain and gut health
The beneficial bacteria found in probiotics helps in energizing the gut wall and liver cells, including providing anti-cancer properties.
10. Eat food in multiple small portions
Eating your meals in several small shares is another tactical natural way to lose weight fast without exercise. A result from a study that alienated single meals into smaller fractions indicated that sharing foods into three or six different portions, the study participant’s level of satiety was higher. The study was targeted at establishing whether people feel fuller after consuming the same quantity of food in separate units.
11. Use a smaller plate
You tend to consume all the food on a plate you serve yourself with. You can make efforts to cut down on your calories intake by eating with smaller plates. You can use a portion control plate with visual size indicators that allows you to serve only the right quantity.
12. Get more sleep
Sufficient night rest is vital not only for general health, but also for weight maintenance. Poor sleep affects hormones involved in metabolism. You stand the risk of becoming obese if you get less than 6 hours of sleep per night.
13. Reduce stress
When you are highly stressed, it can unsettle your hormonal balance, thereby causing your body to produce glucocorticoids. Excess glucocorticoid can boost appetite thereby making a person to overindulge and leading to weight gain.
Stress can also trigger emotional eating where a person consumes unhealthful foods in a bid to control and boost a negative mood.
14. Keep a food journal
Jotting down what you consume on daily basis makes you aware of how much you’re eating. Keeping a food journal is one of the most essential things to do, yet it’s one of the most highly ignored things. It’s not so difficult to spare few minutes to note down what you consumed for that day. You can use Loseit.com as a food journal online to keep track.
15. Weigh yourself
Weighing yourself on the scale may not ideally help you lose weight, but may stop you from adding on pounds. To weigh yourself fairy, step on the scale in the morning after using the bathroom and weigh yourself without clothes. Repeat this for seven days while recording your weight on daily basis. Then, add the total number and divide by seven. That will be your average and most accurate weight over the seven-day period. From the result, you can then embark on a weight loss plan if you feel you are not quite okay with your weight.
These are some of the natural ways to lose weight fast without exercise. You can integrate these effortless hacks in your weight loss journey without battling with the exertion from strenuous exercise routine. However, you have to ensure your body has some level of physical activity instead of complete inactivity. You can engage in brisk walking or other lighter exercises about 20 minutes daily that will help you stay fit and healthy.