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How To Loss Weight?

How to lose weight

How to Lose Weight Fast – Without Breaking Up a Sweat!

If you are like most people, you may find it really challenging to find the time to exercise and stick to a workout plan. Leading the million-dollar question: how to lose weight without exercising? 

Here are ways to shed off pounds fast without having to go to the gym. Master these easy strategies to help you keep the weight off for good.

1. Practice portion control

Bigger plates lead to bigger portion sizes, especially when dining out. Stuffing your plate with too much food will encourage you to eat more than you need.

Practicing portion control helps avoid overeating. Use smaller plates to trick your brain into thinking that you are eating the same amount of food by making the portions look larger. Overtime, you will eat significantly less without even realizing it.

2. Enjoy your every meal

Never eat in a hurry! Take your parents’ advice to chew properly and thoroughly. Eating at a reasonably slow pace helps your brain to properly process how much you are eating. Once you are sufficiently nourished, your brain will send signals to your body that you are already full by suppressing your appetite.

Struggling to beat your fast-eating habits? Avoid any distractions while eating – watching TV, using your phone, or reading. You might lose track of how much you eatwhen you are distracted. Pay attention to the meal in front of you.

3. Eat protein-rich foods

Protein reduces hunger and appetite and makes you feel full easily. The science behind the appetite-suppressing magic of protein is its effect on our hunger and fullness hormones including GLP-1 and ghrelin. Increasing your protein intake, without having food restrictions, will help you eat less and lose excess weight.

Most animal products such as meat and eggs are rich in protein. Soy, avocado, lentils, and spinach are some of the plant-based protein sources.

4. Make fiber your friend

Show your gut some love by introducing fiber into your meals. Eating fiber-rich foods is an effective way to lose weight.

Fiber increases the period at which nutrients is absorbed by the body while decreasing the time which the stomach is emptied. This is why eating fiber-rich foods makes you feel satiated or fuller longer and faster. Most plant produce are great sources of fiber. These include oats, beans, flax seeds, asparagus, and other fruits and vegetables.

5. Reduce your sugar intake

Sugar, and its derivatives, might as well be the worst food component. Aside from the fact that it has little to no nutritional value, sugar is the main culprit of obesity and weight gain.

Stay away from beverages that contain a lot of sugar –soft drinks, flavored coffees and teas, and artificial fruit juices. Sugary beverages do not satiate hunger, which makes it easier for anyone to drink more than they should.You can substitute healthy drinks such as water (try fruit-infused water for a refreshing taste), black coffee, and teas(ditch the sugary flavorings and toppings).

Food with white refined carbohydrates (white rice, bread, and pasta, cakes, and most pastries) contain a lot of carbohydrates and sugar. Opt for whole grain sources of carbohydrates like whole wheat pasta and bread.

If you cannot totally cut sugary food out from your diet, you can use sugar-free sweeteners like monkfruit, stevia, and erythritol.

6. Stay hydrated

Drinking plenty of water will help you lose weight. Drinking water before meals reduces appetite and hunger. Water is the best replacement for all the sugary drinks.

It is also often than our body confuses thirst for hunger. That is why, if you feel hunger pangs even after eating a meal, try to drink water first and see if the feeling of hunger subsides.

A great tip is to try drink salt water. A little amount of salt mixed into the water creates an electrolyte-rich drink. Electrolytes, like those found in energy drinks, replenish our cells with water – keeping you hydrated and full throughout the day. A pinch of sea salt or regular unrefined salt for a glass of water will do the trick.

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