Low-carb diets are having a serious moment, but for Emma P. In November of this year she decided to go "full keto" meaning ketogenic , the process by which the body uses stored fat for energy instead of glycogen. I try to stay active, but I don't go out of my way to work out. When Megan H. While she did learn a lot about working out, she says it didn't help with weight loss: "I'd go home from workouts absolutely starving and then eat more than what I'd burned at the gym.
This helped her start losing weight steadily, culminating in a pound weight loss over the past 18 months, despite being out of the gym and unable to workout since April, due to a health condition. What the experts say: "Weight loss requires getting complete nutrition with fewer calories than you burn," Ziltzer says. While you can create a caloric deficit with exercise, you can also achieve it through cutting calories. And since most women have little to no idea how many calories they eat per day, tracking is a great place to start.
Shannon L. Yet my weight loss has still been successful without exercising. What the experts say: Focusing on whole foods is an incredibly simple way to automatically cut calories while also increasing your vitamin and mineral intake, both of which can help support healthy weight loss, Ziltzer says. The fiber in the skin of many vegetables is also beneficial.
As long as people thoroughly wash the skin, it is safe and easy to eat when cooked. Probiotics are beneficial bacteria that are integral to digestion. Recent research links gut and brain function and suggests that probiotics can influence weight, fat mass, and mood. Humans act as the host of these bacteria and provide them with food, including fiber. In turn, the bacteria benefit the intestine and a person's general health. A diet that is high in sugar and fat can alter the balance of bacteria in the gut, reducing the number of good bacteria.
Research suggests that probiotics could help prevent or manage obesity. People can buy over-the-counter OTC probiotics in pharmacies or online. A good night's rest is essential for general health and weight maintenance. Poor sleep disrupts important hormones, including those involved in metabolism. Getting less than 6 hours of sleep a night can increase a person's risk of being overweight or obese. Raised stress levels can also disrupt hormonal balance. When a person is stressed, their body produces hormones called glucocorticoids.
Too many glucocorticoids can increase a person's appetite, leading to weight gain. Stress can also trigger emotional eating. Emotional eating is when a person eats unhealthful foods to try to control and improve a negative mood. Some research indicates that those with low vitamin D blood levels are more likely to be obese and not get enough exercise.
Lose Weight Quickly: How to Lose Weight Without Exercising
Other health conditions associated with low vitamin D include:. People can get vitamin D from the sun and some foods. Foods that contain vitamin D include egg yolks, fatty fish, certain mushrooms, and fortified foods. Vitamin D supplements are also available to purchase in pharmacies or online. This method is most useful in a buffet or snacking situation. One study divided single meals into smaller portions to test whether people expected to feel fuller after eating the same amount of food in separate units.
They found that by dividing foods into three or six separate portions, the participants' expected level of fullness was greater. When eating at a buffet, a person can take multiple small plates to split the food across. When snacking, they can cut up the snacks and place them on different small plates. A person can also try dividing mealtimes up into several small courses, instead of putting everything on one plate.
When people serve food onto a plate, they tend to finish all the food on that plate. They could lower their calories with minimal effort by reducing the size of their plate or how much food they put on it. Two studies found that university students consistently put less food on a special portion control plate. A portion control plate has visual size indicators for essential food groups, allowing people to adjust their portions without the guesswork.
Portion control plates are available in some stores and online. British research linked the regular consumption of sugary and artificially sweetened drinks with higher body fat in children. There are many healthful alternatives to soft drinks. Plain water with fresh mint , ginger , berries, or cucumber is refreshing and contains very few calories. People can also add lime or lemon to sparkling water. Fruit juices tend to be very high in sugar. When possible, it is best to eat whole fruits instead as they contain fiber. According to research from , almost one-third of people's daily energy intake comes from snacking.
Snacks have increased in size over time, resulting in people consuming too much between meals. However, healthful and homemade snacks can increase fullness and reduce the number of calories that people eat during meals. Chewing or mastication initiates the process of digestion. Some preliminary research found that chewing each mouthful thoroughly and prolonging meal duration reduced food intake.
Thoroughly chewing food can help a person savor what they are eating.
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Taking enough time to eat during meals also gives the body time to register when it is full. To practice mindful eating, a person should avoid distractions, including televisions, laptops, and reading materials. It is best to eat at a table, concentrate on how the food tastes, and be aware of signs that the body is full.
Eating at home can reduce fat and sugar intake. Parents or caregivers who cook balanced, nutritious meals for children also often pass these positive habits onto them. There are plenty of ways to lose weight without going on a diet or exercising. The above tips are a great way to start making positive lifestyle changes. We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you.
We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link s above. Article last reviewed by Wed 15 August All references are available in the References tab. Bliss, E. The gut-brain axis, the human gut microbiota and their integration in the development of obesity. Frontiers in Physiology , 9 , Dunn, C.
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Allot a certain caloric amount for each meal. For example: calorie breakfast, two calorie bigger meals, and one to two calorie snacks. This may help you choose what foods to eat for meals and snacks throughout the day. Include foods from all five food groups most days. Review your meal plan to make sure you're getting adequate amounts of fruits, vegetables, whole grains, lean protein, and dairy.
Having all your meals and snacks planned in advance may keep you from making poor nutrition choices when you're in a rush. Keep snacks conveniently located and ready in your fridge, car, backpack or purse. Eat a balanced diet. A diet that is calorie controlled and includes all five food groups is a good foundation for healthy weight loss. These foods are dense, filling, low-calorie and low-fat.
Not only are fruits and veggies great for your waistline; they have copious amounts of vitamins, minerals, fiber, and antioxidants that you need for long-term health. Lean protein. Foods like poultry, eggs, pork, lean beef, legumes, dairy products, and tofu are great sources of lean protein. Protein will help keep you satisfied longer and may curb hunger cravings. Foods that are whole grains are high in fiber and some vitamins and minerals. Snack healthy. Including one to two low-calorie snacks is appropriate when you're trying to lose weight. Many times a snack will help support your weight loss.
Sometimes, going for long periods of time without eating may make it harder for you to stick to your planned meal or portion sizes as you may be overly hungry. Aim to keep snacks between calories. Choose healthier cooking techniques. Don't sabotage your good intentions with poor preparation methods. Cooking methods that use a lot of oil, butter, or other high-fat sauces or seasonings may cause your weight loss to plateau or slow.
Switch to extra virgin olive oil or canola oil. When substituted for saturated fats like butter , these healthy monounsaturated fats can help to improve blood cholesterol levels, thereby reducing risk for heart disease and obesity. Also avoid cooking methods that use a lot of butter, oil, or margarine. Drink adequate amounts of fluids. Staying well-hydrated is also essential to weight loss.
Many times, thirst can feel similar to hunger and trigger you to eat. Drinking enough fluid can help prevent this mistake and promote weight loss. This is a general recommendation, but is a good place to start. Ditch alcohol and sugary beverages. Both alcoholic beverages and sugary beverages contain large amounts of calories that may work against your weight loss plan.
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Ideally, completely pass these up as long as you desire continued weight loss. At the maximum, women should consume one glass or less of alcohol daily and men should consume two or less daily. Again, if continued weight loss is desired, alcohol should be avoided. Method 2. Weigh yourself once or twice a week.
Monitoring your progress is important when you're losing weight. Stepping on the scale regularly can help you see how effective your diet program is going and whether or not you need to make any changes. Remember, safe weight loss is about one to two pounds per week. Be patient with your progress. You're more likely to sustain slow and steady weight loss in the long-term. If your weight loss has plateaued or you've begun to gain weight, recheck your meal plans and food journals and see if you can cut out any more calories to help weight loss. Find a support group.
Having friends, family members or co-workers supporting you through your weight loss plan may help you continue to lose weight and maintain it long-term. See if others you know also want to lose weight. Many times people find it easier to tackle weight loss together as a group.
You can also try finding online support groups or support groups that meet in person on a weekly or monthly basis. Reward yourself. Having a motivating and enticing reward at the end of your weight loss goals can help push you through to the end. Set up something exciting for yourself as you meet your goals.
Ideas to try include: Buying yourself new shoes or clothes. Treating yourself to a round of golf or other favorite sport. Getting a massage or other spa treatment. Avoid food-related rewards, as these can trigger old habits that might not be conducive to weight loss. Method 3. Start a food journal. Journaling your meals, snacks and drinks can help motivate you to stay on track. Also, people who journal typically lose more weight and keep it off longer compared to those who do not track their food.
You can either purchase a journal or download a food journal app. Try to track as many days as you can.
11 Proven Ways to Lose Weight Without Diet or Exercise
Again, you're more likely to stay on track and stick with your meal plan the more often you record your foods. Keep track of your food journal. This may be a good resource to evaluate how well your diet is going and how effective it is for weight loss. Get adequate rest. Sleeping seven to nine hours each night is recommended for general health and wellness. Studies show that people who sleep less than six or seven hours nightly or have poor sleep weigh more than those who get adequate rest.
If you have to get up early, try to get in bed earlier to help increase your total sleep time. To make sure you have a sound and undisturbed sleep, remove all electronics — like your phone, tablet device or computer — from your bedroom. Practice good sleep hygiene to ensure you get the most out of your sleep. Increase your baseline physical activity. Baseline activity is activity that you already do everyday — walking up stairs, walking to and from your car, and doing daily chores. Although it's very possible to lose weight without going to the gym or working out regularly, there are definitely benefits of being moderately active.