Weight loss is a major issue for many people. Age, hereditary factors and the food we eat all contribute to gaining weight. But there are other ways that lead to weight gain that have nothing to do with food.
If you aspire to lose weight and keep it off you need to know the principle factor that is leading you to gain those pounds. Once you know the cause, you can address the problem effectively.
If food is causing you to gain weight, you should take a close look at how much you are eating and what it is you are eating. It’s a given that if you eat more calories than you burn off, you will gain weight. People eat far more than they do for emotional reasons or out of pressure to simply eat everything that is offered.
The quality of the food you eat is as important as how much. Today’s food is highly processed. The level of sugar, fats and high carbohydrates leads to weight gain and the attendant health problems of diabetes and heart disease. If what you’re putting on your table is hamburgers, pizza, takeout and refined cereals along with cola you’re sure to add pounds no matter how much of it you eat. The chemical preservatives, colorings and other chemicals in many foods just compound a weight problem.
Much the same as what you are eating is what you are not eating. Primarily, a lack of a high fiber diet is a major problem. The absence of fruits and vegetables do not make for optimum health.
Many people skip breakfast, but it is one of the most important meals of the day. Skipping breakfast is one way to insure weight gain as the body switches over to preservation mode, storing more fat than what should be burned off. Supplementation is necessary since most produce on the store shelves lack the essential nutrients your body needs to maintain health. Since food cannot provide adequate levels of nutrition, supplementation is absolutely necessary.
Study in Index
Lose weight without Exercise
Obesity is a big problem in our society today. Most people who are overweight want to lose weight but do not want to incorporate things like meal planning and exercising into their routine to make it happen. So, is it possible to lose weight without exercise? While exercise is always recommended there are ways to drop pounds without it, they include the following:
Stop Drinking Soda
Many people don’t realize it but soda is full of calories and sugar and can help pack on the pounds. If you average 2, 12 ounce sodas a day and you kick the habit, you can lose up to 30 pounds in a year. This is a significant amount of weight. This one tip alone is a great way to lose weight without exercising.
Eat Healthier Snacks
When you need a snack in between meals, instead of reaching for a Twinkie or Little Debbie cake, why not replace it with something healthy like an apple or some other type of fruit.
Even though fruit is healthy, it is still sweet and can satisfy that craving that you have without all the unwanted calories.
Be aware of the amount of food you are consuming. A good way to cut back on calories is to eat half the food you would normally consume. Either put half of your normal amount on your plate to start with or put your normal amount on but put the plate down when you have finished half. Doing this on a consistent basis will help you shed some of the unwanted weight.
Water is essential for cleansing our bodies of wastes and toxins. It also helps to give the feeling of being full. Water has no calories and is a great substitute for sugary drinks such as soda. You should attempt to drink 8 to 10 glasses of water daily for maximum benefit.
Some tips on drinking water
- Do not drink water during eating
- Drink water 45 minutes before eating
- Drink water 1 hour after eating
- Avoid drinking cold water
Take The Stairs
Instead of jumping on the elevator, take the stairs. If you have to go up a flight or two anyway, why not take the stairs. Taking the stairs will burn more calories and if done consistently may help you lose a pound or two.
If you are serious about losing weight, incorporating these few changes into your lifestyle will help you lose weight without exercise.
Hassle free eating is important
Too many people eat on the run. They’re in a constant hurry and highly stressed. Food is meant to be chewed, not gulped down in one bite. The stomach needs time to break down food so the nutrients can be absorbed into the body. It can’t do this if you’re chewing food improperly. In the old days, having dinner was one of the main family events of the day, a chance for individual members to talk and renew family ties. Eating was done in a stress-free environment.
As if eating on the run is bad enough, many people eat the major meal right before going to bed. Sleeping on a full stomach is sure to help build acid reflux, diarrhea, flatulence and other stomach and intestinal disorders. You should stop eating at least three hours before bedtime. Snacking is one habit that contributes to weight gain. Chips, soda and chocolate do little more than add to the fat you don’t need. If you must snack, having a fruit or snacking on nuts like almonds and walnuts are far healthier alternatives. Rather than have a late night cup of coffee, drink chamomile or peppermint to prepare yourself for sleep.
All these factors are contributors to weight gain. The most effective way to insure weight loss is to focus on that one main area that are responsible for that spare tire. You will then begin to shed pounds and keep them off permanently.
Let us move to food habits and meal regime to control weight gain.
Foods to eat To Lose weight without Exercising
This is very important because as you can imagine, if you continue to eat the same foods that you are accustomed to then it will be very hard to create that calorie deficit in order to lose weight. The fact is, there are some foods that are rich in calories than others. For example, 1 gram of fat will contain more calories than 1 gram of protein or carbohydrates.
Start of your day with breakfast
You absolutely don’t want to skip breakfast at all. If you really can’t afford to have breakfast, try your uttermost best to at least have a protein bar or a shake. Breakfast is very important as it boost your metabolism from early in the morning and it provides the energy you need to go throughout the day. It also prevents you from getting really hungry which can cause you to go and snack around with unhealthy foods.
For your breakfast you can have foods such as oatmeal, boiled egg whites, green beans, vegetables and some fruits. You can always mix and match but your aim should be to get a balance diet from each of your meals. If you have a problem of gaining weight with small intakes of food, avoid egg and meat completely.
Spread meals throughout the day
Its normal for people to have 3 large meals: breakfast lunch and dinner. However, if you want to lose weight without exercising you will need to spread your meals throughout the day. You should aim for at least 5 – 6 ‘smaller’ meals and no less. the reason for this is to regulate your metabolism so that it is always in a fat burning mode. Keep in mind that the more you eat, the faster your metabolism will be.
Drink lots of water
As explained before this is more important. Our bodies are made up of approximately 75% water so when experts say that we should drink at least 8-10 glasses of water throughout the day its not a joke. Water have so many benefits to our bodies and as it relates to weight loss, it helps to boost our metabolism so that we can burn fat much faster.
Home cooked food
When last you saw healthy foods at a restaurant? Seriously, think about it. Its much better for you to prepare your meals from home and carry along with you because its highly unlikely that you will find something healthy on the road that will fit in with your weight loss goals.
No food after 7 pm
Really and truly you should eat at least 3 hours before you retire to bed at nights. So if you are a person who goes to bed early, then reduce the time accordingly. You don’t want to go to bed with food on your stomach because that food will just be converted to fats and stored.
Keep track on eating habits
I’d advise that you get an exercise book and write down everything you eat on a daily basis. Since I’ve started my from fat to fit blog, I found that when you keep track of the foods you eat as well as the amount of calories they contain you will know exactly how well you are doing as it relates to your weight loss goals.
However, you should remember that exercising to lose weight is all around beneficial for weight loss and your overall health. Even something as simple as walking can have a profound positive impact on your health and weight reduction goals.