In my many years as a personal trainer, one of the most common questions being asked is how to lose weight without having to go on a diet or an exercise program. There are many reasons why people ask this question and some of the reasons are that they have no discipline to diet, love to eat, lazy to exercise or have no time to exercise, just to name a few.
Although I always recommend that people who want to lose weight should exercise, so that they can be healthier, burn more calories to help the weight loss process and to look better because exercising can have many health and aesthetic benefits. However, there will be people who will not take this advice and so, here are some tips on how to lose weight without starvation diet and exercising.
First of all, we all know that in order to lose weight, you have to consume fewer calories than what your body burns for energy thereby creating a caloric deficit. Of course most people who are successful at losing weight will go on a caloric deficit diet and exercise to burn off more calories. Since you do not want to go on a diet and/or undergo an exercise program, you can try these methods to lose weight.
The first method is what I called "Put your utensils down". You see, during a meal, your stomach takes about twenty minutes to communicate to your brain that you are full and to stop eating. So the idea is to eat slowly and one way to do that is to put your eating utensils down after every bite. Then munch the food in your mouth slowly as you watch the world goes by, take a sip of water or chat with a friend to while away the time before taking another bite and then put down your utensils again for every subsequent bites.
By doing this, you may find that you are already satiated before you've finished all the food on the plate. This will mean that you are consuming less food without starving like in a conventional diet.
The next tip is called "Eat half portion". Separate a meal into half portions on two plates. Then slowly eat from the first plate. By the time you have finished the food on the plate, just ask yourself are you satiated? Do you need to eat from the second plate? Most of the time, you will find that you can be full enough not to eat from the second plate or just some portion of it will be enough.
The third tip is to drink lots of water and eat high fiber foods such as fruits and vegetables. The fiber will swell with the water you are drinking and make you feel full faster. Furthermore, your body does not absorb fibers easily and therefore your caloric intake is greatly reduced. It is also known that sugar from fruits especially fructose has little effect of raising your blood sugar level and thus is not easily converted to fat.
Furthermore, fibers are good for your digestive system and fruits and vegetables can also provide your body with many good vitamins and minerals. In this way, you can actually lose weight without starving or having to exercise although I still insist that exercise is good for you and you should do that.
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