Best Ways For Weight
Loss Without Exercise
Have you been trying to
lose weight for ages now? Did all of your exercises and workouts go in vain?
Are you tired of eating that same tasteless food every day? Do you want to look
ravishing in that body-hugging dress?
Well, if the answer to
all of the above questions is YES, then you are in the right place.
The following are some
of the easiest ways to start burning more calories right now.
1. You Don’t Focus On Clean
Eating
A study carried out
by Yale University showed that the food choices you make signals the brain to
alter the level of ghrelin in your body. Also, the study explains that
convincing your brain that you have made the right choice of food results to
less production of the hormone and therefore making you feel satisfied and
full.
Ghrelin “the hunger
hormone” increases appetite, slows down metabolism and stimulates you to
increase food intake according to Alia Crum, an author, and a Ph.D. student.
Therefore, you should
focus on consuming the food that you enjoy that still has a high satiety level.
For instance, indulge in high protein and fiber food such as a chicken breast
salad as opposed to a plain vegetable salad.
2. Paying For Stuff On Credit
And Debit Cards?
Though considered
old-school, shopping for food using cash is a better idea when compared to
using credit and debit cards. Dr. Paul Harrison carried out a study that found
out those who use credit and debit cards as their preferred method of payment
are far more likely to purchase foods high in sugar, salt or fat and other
foods that are considered unhealthy.
A research study published
in The Street journal established that, when using credit cards for payment,
you do not directly feel the pinch of spending your hard earned cash.
Therefore, you are likely not to resist the temptation of buying unhealthy
foods despite knowing the consequences.
3. You Think Too Much About
Exercise
Thinking about your
workout is likely to make you grab more food than required at your next meal
because you will concentrate on the energy and stress level required for the
exercise. To compensate for the energy required in the back of your mind, you
end up justifying why you need to eat more as explained in a study published in
the Appetite Journal by a team led by Carolina Werle.
You can boost your
energy levels by taking a healthy low-calorie pre-workout snack, such as a banana milk shake made
with half a cup low-fat milk and a medium sized banana as illustrated in the
Nutrition Today Journal.
4. You Sit Too Much With Very
Minimal Or No Activity At Work
According to Dr. Mark
Hamilton, director of Texas Obesity Research Center, sitting for long hours
with considerably minimal activity lowers the production of lipase enzymes
which are responsible for breaking down fats. As a result, there is a higher
storage of fat in adipose tissue leading to weight gain.
As stated in a post
published in the Women’s Health Magazine, you can significantly increase your
metabolism by taking breaks from your seat every 30-60 minutes. For example,
take a short walk, go down one set of stairs or walk to a colleague’s desk
instead of making calls and writing emails.
You might like to
look into these portable fitness products we reviewed which are great for
the office here.
5. You Are Sleep Deprived
“You tend to consume
a bag of potato chips or other comfort food when you don’t get a good nights
sleep and this is accompanied by low energy,” says Susan Zafarlofti, the
clinical director of the Institute for Sleep and Wake Disorders.
On average, you need
7-9 hours of sleep according to a study published in the sleep journal. Create
a routine of retiring to bed and waking up at the same time each day. This way,
you will be sure that you get the same number of hours of sleep each night
which will add to your weight loss efforts.
6. You Are Too Stressed
Stress is essential
for survival, but too much of it could be the main hindrance to your weight
loss goals. Research has shown that stress triggers the brain to produce
cortisol, a “stress hormone” that promotes fat deposition in the abdomen
resulting in abdominal obesity.
Pamela Peeke, the
author of Body for Life for Women, recommends that you come up with effective
stress coping mechanisms; it will be easier to manage weight loss.
7. You Are Eating Highly
Processed Foods
Highly processed
foods have enhanced flavor, texture, and appearance with added sugar, salt, and
fat. These are to a great extent one of the leading causes of weight gain,
especially in American today. Research has also shown that processed foods are
easily digested and therefore make you feel hungry after a short period of time
– leading you to eat more than you need.
Excessive intake of
food triggers an immune response resulting in inflammation. A study conducted
in the UK proved that inflammation and weight gain are directly linked. Eating
a diet consisting of whole foods, fruits, vegetables which is high in fiber
mitigates this response.
8. Your Exercise Routine Does
Not Incorporate Strength Training
Cardiovascular
exercises are very effective at burning calories but alone they are not enough
for sustainable weight loss. “Cardio may be great for the heart but it doesn’t
do much for the muscles,” says Sue Markovitch, the author of I Know What to Do,
I Just Don’t Do It. Shaun Thompson, a fitness instructor at Beachbody, advises
that the most effective way to lose weight is to incorporate both cardio and
strength training exercises in your routine.
Strength training is
beneficial in that it increases your metabolism, strength, lean mass and makes
your body burn more calories even at rest according to the National Strength
and Conditioning Training Association.
If you want to stick
to your cardio routine, you may improve your cardio training by variating the
exercises, increasing intensity, time and reps, advises Julia Palamas, a
Certified Trainer at Epic Hybrid Training. For instance, if you begin with
walking, build up to jogging then running pace or increase distance covered or
maintain the same distance but aim to reduce the time used to cover the usual
distance.
HaveYou Tried The 21Day Flat Belly Fix System Yet?
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