9 Ways to Lose Weight Without Exercise

Losing weight requires a calorie deficit, which means that you must burn more calories than you consume. In order to do this, consider both what you are eating and how much exercise you get.
For many, though, it can be difficult to exercise, which limits your ability to burn calories. In this case, what can you do? Luckily, there are still many things you can do to lose weight.
Here are some ways to lose weight without exercise:
1. Chew thoroughly. When you chew your food thoroughly, you slow down the speed in which your food gets consumed. This gives your brain time to process how much food you’ve had and let you know when you’ve had what your body requires.
● This helps to reduce your food intake and ultimately the number of calories you consume.
2. Use a smaller plate. Using a smaller plate will help to cut down portion sizes. When serving food on a smaller plate, it will appear much larger, but in reality, you are consuming much less than usual.
3. Eat plenty of protein. A diet rich in protein can help increase feelings of fullness, reduce hunger, and keep you from consuming too many calories.
● This is because protein can affect hormones such as ghrelin and GLP-1, which play a role in hunger and fullness.
4. Hide unhealthy foods. If you can store unhealthy foods out of sight, this will help reduce your cravings for them. Similarly, if they are stored where they can be seen, you’re naturally more likely to reach for them.
5. Eat foods rich in fiber. Fiber aids with your digestion, plus certain types of fiber can help you feel fuller for longer.
● Viscous fiber forms a gel when it comes into contact with water. This gel in your stomach will slow down the rate that your stomach empties.
● Good sources of this type of fiber include oats, beans, asparagus, and flax seeds.
6. Drink plenty of water. Water has no calories, so when water is your beverage, your only calories come from your food.
● Research has also found that drinking water prior to a meal can help reduce hunger and the number of calories consumed during the meal.
7. Eat without distractions. You’re more likely to overeat when distracted. Put aside electronic devices, including TV and cell phones, when eating. When you pay attention to what you are eating, you will find yourself eating less and consuming fewer calories.
8. Sleep more and avoid stress. When you don’t get enough sleep, the production of the hormones leptin and ghrelin may become disrupted, which may lead to hunger and cravings.
● Stress can have a similar effect on your cravings, as it causes the production of cortisol to increase.
9. Serve unhealthy foods on a red plate. It has been found that simply putting unhealthy foods on a red plate can trigger you to eat less of them.
● One possible explanation for this phenomenon is that we associate the color red with stop signals and other warnings.
Any sort of movement or exercise will help burn off more calories. Plan activities that you can enjoy so that they don’t seem like exercise:
● Play with your children or pets.
● Enjoy a rollicking game of your favorite sport with friends or neighbors.
● Even going for a leisurely stroll in your neighborhood or nearby park will give you an opportunity to add some serenity from nature to your life while helping you to lose weight.
As you can see, there are many things you can do that will help reduce your calories without having to exercise.

Top 5 Foods to Avoid for Weight Loss

Weight loss is one of the largest challenges that we face on a daily basis. Whether you’re trying to lose some weight for your friend's wedding, or you simply want to take off a couple of pounds, making the lifestyle changes needed to lose weight is something we all struggle with.
Losing weight is not as simple as eating less. Chances are if you’ve been eating unhealthy food for the past couple years, your body has adapted to poor sources of calories. Simply switching your intake to cleaner, whole foods may make a big difference.
The difficulty is: how do you determine which foods are best for weight loss? How do you know what's going to work best for you from day one?
Here are some of the most effective ways to ensure you are losing weight and keeping it off.
Emphasize Balance in Your Diet
One of the biggest mistakes that many people make when they start a new diet program is to remove a specific food from their diet. Whether you try a high-fat diet and remove most of your carbs or try a high-carb diet and limit your intake of fat ‒ both can be harmful to your health and weight loss.
Although these methods may work in the short-term, helping you lose some weight in a couple of weeks, as the months progress you may see a plateau. For this reason, it is always best to emphasize a balance of all food groups.
Consistent weight loss will come when you create a caloric deficit - that is, taking in less calories than you burn off.
After you’ve found balance in your diet, consider keeping a few, more harmful foods out of your diet whenever possible. Check out these top 5 foods to avoid for weight loss.
5 Foods to Avoid:
1. Fatty meats. We all love bacon and ribs ‒ but to a certain extent, these foods come with a high caloric value and a low nutritional yield.
● Limiting your intake of fatty meats like beef and pork and substituting fish, turkey, beans, and other lean meats can help to lower your intake of saturated fats and total calories.
2. Processed sweets. Halloween is the only exception to this rule. Processed sweets like candy, donuts, muffins, and cakes all contain high amounts of calories with low nutritional value.
● They are also loaded with trans fats, perhaps the worst fat you can consume for overall health.
3. Processed grains. Humans have developed over thousands of years to eat whole grains, yet the past generation of food processing has stripped grains of nutrition and can lead to weight gain.
● Limiting your intake of foods such as white bread, flour tortillas, ready-made cereals, and other processed grains can lead to stronger overall health, faster weight loss, and better digestion.
4. Whole creams. Many people enjoy a nice cappuccino, but the extra amount of high-fat dairy is detrimental for your daily calorie needs.
● Limiting your consumption of high-fat dairy products like ice cream, whole milk, and full-fat yogurt could be a step in the right direction if you are looking for long-term weight loss.
5. Fruit juices. Eating whole fruit will never be an issue, yet fruit juices are loaded with added sugar and preservatives that have no place in your daily calories.
● The added sugar can cause inflammation which leads to weight gain, and the extra calories are not needed. For best results, try making your own fruit juice smoothies. You’ll likely find no need for the added sugars.
Emphasize Moderation
These food recommendations are foods that are generally quite high in calories. At the end of the day, your weight loss will come down to the total amount of calories you consume and your ability to maintain a calorie deficit throughout the weeks.
Do your best to emphasize moderation in your food. Simply put, all food is good when it is consumed at the right time and the right amount.

The Harsh Truth About Evening Snacking

If you’re trying to lose weight, you may want to stop eating in front of the TV at night. A recent study presented at the European and International Conference on Obesity adds to the growing evidence that when you eat can matter almost as much as what you eat.
Researchers found that the average adult consumes nearly 40% of their daily calories after 6 pm, and hunger typically peaks at about 8 pm. Unfortunately, that’s long after you’ve probably completed most of your usual physical activities.
Late night meals and snacks also tend to involve less nutritious food choices. You’re more likely to open a bag of chips than to toss a green salad.
That means you’re likely to go to bed with elevated blood sugar, which leads to storing more calories as body fat and increasing your risk of diabetes. Plus, digesting heavy meals can disrupt your sleep, causing an increase in appetite hormones and more weight gain.
Breaking the cycle will help you to eat healthier and slim down.
Try these suggestions for changing your eating schedule to one that supports your health.
How to Eat More of Your Daily Calories During the Earlier Parts of the Day:
1. Change your bedtime. Do you skip breakfast because you run out of time? Go to bed earlier so you can avoid the rush and wake up feeling refreshed.
2. Drink water. You lose about one liter of water due to breathing and perspiring each night. Rehydrating will make you feel more alert and stimulate your appetite.
3. Go outside. Morning light gives you energy too. Make breakfast more appealing by working out outdoors first and eating on your balcony.
4. Choose delicious foods. If you think cereal and milk is boring, try less conventional options. Eat grilled fish or black bean soup for the first meal of the day.
5. Make it convenient. A nutritious breakfast can be simple. Heat up leftovers from last night’s dinner. Prepare the ingredients for a smoothie the night before and store it in your refrigerator.
6. Stop for lunch. You’ll be more productive if you leave your desk for lunch. Pack a balanced meal you can bring with you. Browse online to find nearby restaurants with healthy takeout menus.
7. Carry snacks. Keep a cooler in your car filled with healthy treats. Put them in your desk drawer too. Smart choices include nuts, string cheese, high protein cereals, and cut vegetables.
How to Cut Back on Late Day Calories:
1. Plan your menu. Decide what you’re going to eat in advance. That way you’ll be less likely to accidentally binge on pizza or a whole pint of ice cream.
2. Cook at home. Making your own meals lets you control the ingredients. Restaurant fare usually has more fat, salt, and sugar.
3. Limit portions. Serve meals on individual plates instead of family style bowls that encourage additional helpings. Buy single-serving snacks or take out 2 cookies instead of bringing the whole bag into the TV room.
4. Leave the table. Lingering around the dinner table may extend your eating time. Go to another room or clear away the dishes if you want to talk.
5. Focus on protein. Your body uses protein more effectively if you spread it out throughout the day instead of eating most of it at dinner. For evening snacks, a little protein will help you to feel full and stabilize your blood sugar.
6. Brush your teeth. Try to stop eating at least 2 hours before bed. Brushing your teeth may remind you that the kitchen is closed until morning.
Knowing when to eat can make losing weight and eating a nutritious diet easier. Enjoy a hearty breakfast and lunch and lighten up on dinner and evening snacks with these strategies.

Adopt These 5 Habits and Develop the Mindset of a Fit and Healthy Person

Why is it that some people find it so easy to exercise and eat a healthy diet while so many others struggle? One of the reasons is a difference in mindset.
If you view yourself as someone that can’t follow a diet, you’ll find it very challenging to eat well. Do you see yourself as a person that doesn’t go to the gym? If so, you probably won’t be able to find your way to the gym with any regularity.
Someone that eats well doesn’t view food, or himself, in the same way an unhealthy, overweight person views those things.
With the appropriate mindset, you can do anything!
These habits will help turn you into someone who’s naturally fit and healthy:
1. Make healthy choices and recognize them as such. The best way to think of yourself as someone that makes healthy choices is to make them regularly.
● Whenever you make a healthy choice, notice it and announce to yourself, “I’m the kind of person that chooses healthy food over unhealthy food.” Or, “I’m one of those people that goes to the gym even if it’s raining.”
● When you view health and fitness as part of your identity, the behaviors that support that belief occur naturally.
2. Consider how each decision impacts your health and fitness. Most people never consider the impact a decision has on their health. They choose food based on what they happen to feel like eating at that moment. Or, they search for a parking spot as close to the door of the store as possible out of convenience.
● When faced with options, ask yourself, “Which option best supports my health and fitness?”. When you begin asking this question, you’ll begin the process of changing your mindset.
3. Do your grocery shopping the way a healthy person would. Before you head for the grocery store, make a list of everything you want to buy. Review that list and ensure that you’re making healthy choices. Remove any items that aren’t healthy and replace them with healthier options.
● Stick to your list. The only reason to stray from your list is if you remember something that you need. Avoid the temptation to pick up anything that fails to support your health.
4. Make time for exercise. Avoid the mindset of, “I’ll exercise today if I have time.” Make time in your regular schedule for exercise. Plan out your week and decide when and where you’re going to work out. You can certainly arrange for 30 minutes of exercise a few times each week.
5. Use affirmations. Write five affirmations that affirm your commitment to health and spend a few minutes each day reciting them. Here are a few examples:
● I consider the impact every decision I make has on my health.
● I make my health a priority.
● I find it easy to stick to a healthy diet.
● I love to exercise and keep my body fit and healthy.
● My mind and body want to be healthy.
Possessing a mindset that supports your goals is a critical part of becoming a healthier person. We consistently live up to our expectations and beliefs about ourselves. If you believe you’re one of those people that eats poorly and can’t stick to an exercise routine, any effort to change this reality will be a tremendous struggle.
If you can develop the mindset of a healthy and fit person, you’ll become healthier and fitter. You couldn’t stop yourself from making progress even if you tried. Change your mindset and your life will change, too.