20 Ways to Lose 10 Pounds Without Exercising from 20 Ways to Lose 10 Pounds Without Exercising

20 Ways to Lose 10 Pounds Without Exercising

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20 Ways to Lose 10 Pounds Without Exercising

Everybody wants to lose weight while being as lazy as possible. This is possible even if it takes a bit longer. There is a reason why nutritionists say that the best method to lose weight is 80 percent diet and 20 percent exercise. The two most important aspects of losing weight that people should remember are: It’s not about deprivation, it’s about moderation; and think quality, not quantity.

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Stop drinking milk

Yogurt and milk have a mixed reputation when it comes to how healthy they are. Many nutritionists say that, when it comes to shedding pounds, they should be skipped. “Dairy products are highly acidic,” Dr. Daryl Gioffre, Founder of Alkamind and celebrity nutritionist, says. Anytime something acidic is introduced into your body, it has a buffer system to help neutralize those acids. One of those primary buffers is fat, he adds.  “Your body would rather hold onto fat, encapsulating the acid or toxin, in order to protect the body from being harmed or damaged.” It is a self-protective mechanism designed to keep you healthy, in the short run. In the long run, it makes you heavier and more toxic, Dr. Gioffre adds.

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Smell peppermint

Smelling peppermint may help curb your hunger and calorie intake, according to a 2008 study. Participants who inhaled peppermint oil every 2 hours for five days experienced less hunger and fewer cravings than those who didn’t use the oil. Other research has found similar results. Researchers asked 3,193 overweight people (mostly women) aged 18-64 to inhale a variety of smells, including banana, green apple, vanilla, and peppermint, three times in each nostril whenever they were hungry. After six months, the participants in the study lost an average of five pounds a month, or 30 pounds in total.

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Sleep more

There are at least 14 ways lack of sleep is making you gain weight. Sleep deprivation affects the brain in a way that makes you want to eat more and not process food efficiently. Feeling lethargic leads to poor food choices, studies have found – you eat more junk food, fewer vegetables and fruits, and drink more soda

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Dim the lights

Eating less and feeling more satisfied and fuller quicker can be as easy as dimming the lights in the room, according to study. Softer music and lighting led diners to eat 175 fewer calories and enjoy it more. They finished 18 percent less of the food on their plates, than those who dined in brightly lit places.

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Stand up at work

Employers are becoming more conscious of the effects of sitting and are offering standing desks. Inquire at your job to see if you can get one and transition to an hour a time and work up to standing for your full workday. The next best option is to ask for a stability ball on which to sit. It engages your core as have to maintain stability. You also move your legs as you bounce off the ball.

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Ditch soda, even the sugar-free kind

Soda is bad for your body in many ways. The high fructose corn syrup found in soda is by far the worst thing about it, Dr. Gioffre says. “It is most dangerous because it goes directly to the liver and is stored as fat.” It also creates resistance to leptin, a hormone that decreases appetite, he adds. The condition is the main driver of fat gain in people. Regular soda has a lot of sugar but diet is actually worse because it has artificial sweeteners.

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Drink a lot of water

Studies have shown that people who drink more water every day maintain the same healthy weight and lose extra pounds if they have to. Drinking water is linked to an increase in the number of calories the body burns while it’s resting. Water also may reduce the appetite. That’s why many people are advised to first drink a glass of water when they feel hungry. Hunger and thirst are often confused.

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Keep your house clean

Working at a clean and prim desk may promote healthy eating, generosity, and conventionality, according to research. Also, the activity itself is good for the body. You are burning a lot of calories; after all, you are moving a lot, bending, and lifting items around the house. Plus, a study found that just looking at clutter elevated stress hormones, which can contribute to weight gain.

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Avoid bread

We do not have the same, easily digestible wheat of yesterday, today,” Angela Martindale, a celebrity nutritionist, says. “We have wheat that is genetically and chemically treated for the most part, which means our digestive system is not only digesting the wheat itself, but the GMOs and chemicals used today as well. This combination has created a heightened sensitivity to gluten in many people, and with the added sugars and yeast in most breads, I find it to be an excess food.”

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Eat vegetables first

Then eat until you feel light and comfortable. Don't wait to eat until you are starving or eat just because the clock says it's a certain time. About 91 percent of Americans don't meet the daily recommendation for vegetable consumption, according to a recent U.S. report. They add essential nutrients to diets and help manage healthy body weight. There are some genius ways to add them to your meals.

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Break meals

The body needs to support itself and is running 24/7, so having some food throughout the day is probably a better strategy than having it all at once. The body can only process a certain amount of food at a time. This is determined by activity level and age. Eating moderate amounts of healthy foods helps keep your blood sugar from fluctuating throughout the day, which keep you energized and focused.

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Have protein and fiber with every meal

Whether you choose to change two meals out of three and keep one meal per day as it used to be so changing everything at once is less of a shock, or you prefer to write out a weekly meal plan, make sure the changes include protein and fiber from fruits or vegetables with every meal and snack, Maria A. Bella, MS, RD, CDN, registered dietician and founder of Top Balance Nutrition, says. “Both suppress hunger and set you up for success.”

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Just walk

Nobody thinks of this aerobic activity as an exercise because more than 7 billion people do it daily and it’s not hard. A study observed different athletes running in different styles while measuring their oxygen levels at all times. The result was that walking – not running – was most efficient way to stay in shape and lose weight while being easiest on your body.

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Remove refined sugar from your diet

Keeping tabs on how much sugar your body is processing is an important part of a heart-healthy lifestyle. The empty calories from added sugars in desserts, drinks and candy can lead to weight gain and spikes in blood glucose levels. Too much sugar leads to an overloaded liver, still feeling hungry, and fatigue, all of which usually lead to eating more than you should.  

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Prepare your own meals

Homemade meals are almost always healthier than takeout. You can even make your own energy bars. Include rolled oats, almond butter, and dried cranberries. You don’t have to totally forget about chips and other snacks. You can make your own so control how much salt and oil are added. Just slice some potatoes, rinse, and add water and a little salt. Let them soak for a few minutes and drain. You can also add a drop of oil, and bake at 365 degrees.  

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Stop eating right before bed

Trying to fall asleep on a full stomach is very uncomfortable, but eating too close to your bedtime may cause gas or heartburn, which can keep you awake. Research has shown a connection between short sleep duration and elevated levels of ghrelin, known as the “hunger hormone.” Levels of ghrelin are high and you have a bigger appetite.

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Drink green tea

Green tea has numerous health benefits. Green and oolong tea, according to studies, help increase metabolism by 4 to 5 percent. They also increase fat oxidation by 10-16 percent, and have been proposed to counteract the decrease in metabolic rate that is present during weight loss. The teas’ metabolism-boosting properties may also help prevent weight loss plateaus.  

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Cut alcohol

The one thing most nutritionists say people should cut from their diets in order to lose weight is alcohol. It is just empty calories and they add up. A regular Pina Colada has 570 calories. Add that with other drinks and you can end the day with extra 3,000 calories. If you want the best results possible, alcohol should not even be a thought,” Marcus Carter from New Beginnings Nutrition says.

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Pay cash for food

Credit card payments increase unhealthy food purchases, according to a study. This is because giving away actual bills is psychologically grimmer than simply swiping a credit card. You actually see the money go away. People who used debit or credit cards were considerably more likely to make unintended and spontaneous food choices.

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Chew gum after a meal

Sometimes after you’ve had a delicious meal you don’t feel quite full and want more of the tasty food. Chewing gum can help with not feeling so hungry, Joey Gochnour, Registered Dietitian Nutritionist and Certified Personal Trainer at Nutrition and Fitness Professional, says, if you are the type of person who wants your mouth to be occupied without calories. “Keep it to sugar free gum,” he adds. Studies have found that chewing gum can reduce calorie intake and increase energy expenditure.

20 Ways to Lose 10 Pounds Without Exercising