21 Natural Ways to Lose Weight without Exercise or dieting naturally
- March 27, 2021
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Losing weight without exercise, really? Well yes. You can burn fat fast without exercise or dieting. If sleeping isn’t enough to achieve a dream figure, a few habits before sleep, along with a change in eating behavior and regular physical activity, can help you optimize your weight loss.
First and foremost, it’s important to understand the link between sleep and weight loss. Study says, when a person is deprived of sleep, they will gain weight. Thus, to lose weight, it is necessary to sleep well. No need for a low calorie diet! We bring you 21 slimming tips that help you get rid of your extra pounds lose weight without exercise and even while you sleep.
In this article we cover
1. Eat foods that contain tryptophan
Tryptophan, an amino acid found in meats, could increase the quality and duration of sleep, according to a study published in the Journal of Nervous and Mental Disease. Nuts, fish, lentils and eggs also contain this amino acid which promotes drowsiness and helps fight weight gain.
2. Institute the ritual of the cup of tea before bedtime
Drinking a cup of green tea before bed helps you relax and unwind. This pleasant moment relieves you of the stress accumulated during the day and prepares you to surrender to the arms of Morpheus. What’s more, tea is rich in catechins, a falconoid that fights water retention, increases no the amount of or epinephrine and promotes fat breakdown as shown in this study.
Also Check: Benefits of Chia Seeds for Weight Loss
3. Eat complex carbohydrates for breakfast
Potatoes, almonds, dried fruits, nuts and seeds are just as many foods to be favored only for breakfast. In the morning, it is best to eat foods that suppress your appetite and increase feelings of fullness. As the absorption of carbohydrates takes longer or shorter, consuming them at night could interfere with your sleep.
4. Eat dinner, eat light
To sleep well, the internal temperature should be relatively low. However, digestion will increase your body temperature and interfere with rest at night. It is therefore essential to stop eating at least 2 hours before bedtime and not to consume foods that are too high in calories, which will take a long time to digest. Exit therefore carbonated drinks, foods too fatty, too sweet or too salty.
5. Set times for each meal
As mentioned above, eating late at night disrupts the quality of sleep. To sleep better, it’s best to set a time for each meal and stick to it. This will have the effect of lastingly balancing your eating habits and avoiding nighttime cravings which promote the accumulation of fat, especially abdominal fat.
6. Drink a protein shake for dinner
Of course, this is not a habit to take every night. However, replacing your dinner with protein shakes every now and then could help you lose weight. As proof, a study conducted by Florida State University. According to their research results, participants who consumed an evening snack containing 30 grams of protein had a higher resting metabolic rate. This drink that accompanies your bodybuilding exercises helps you burn calories better. For good reason, proteins are nutrients that help you increase your metabolism and therefore burn fat more effectively in the long term.
7. Do meditation exercises before sleeping
Practicing relaxation and meditation exercises before bed can help you sleep better. It will help relax your body, relieve stress, and set you up for a peaceful, peaceful night’s sleep.
Also Read: Tips to Lose Weight at Home
8. Lower the temperature in your bedroom
The Sleep Medicine Center (CENAS) recommends lowering the temperature of the bedroom compared to other rooms in the house for better sleep. A temperature between 10 and 20 ° C would therefore be ideal to promote better sleep. However, if you sleep naked and without a sheet, then it is advisable to set the temperature to 30 ° C. This weight loss tip will help you lose weight very quickly.
9. Turn off the lights in your bedroom
A study in the American Journal of Epidemiology suggests that sleeping with the light on may promote weight gain. According to the researchers, participants who slept in dark rooms were 21% less likely to be obese than those who slept in bright rooms. Note that obesity is a real scourge responsible for many diseases. That said, more research needs to be done to confirm this cause and effect link.
10. Avoid looking at the screen of your Smartphone and tablet
This is especially true for the youngest of us. Smartphone’s and tablets are responsible for psychological disorders in children. And according to a study in the journal Pediatric Obesity, children who spend time in front of a screen before sleeping do not get enough rest and suffer from a poor lifestyle. The accumulated fatigue will increase the feeling of hunger and cause them to consume more sweets and high-calorie foods.
11. Turn off the television
If smart phones and tablets are to be banned before bedtime, the same goes for television screens. For good reason, blue light disrupts the biological clock and shifts the secretion of melatonin, a hormone essential for maintaining the sleep-wake rhythm. Study Says that this has the effect of delaying falling asleep and / or creating multiple awakenings. To have a flat stomach and fight against extra pounds, skip your favorite show.
12. Close the curtains
If you were wondering how to lose weight, the answer is simple, sleep in the shade. A 2018 study showed that outdoor lights can interfere with sleep. To sleep better, it is important to close the blinds, or close the curtains if they are opaque.
13. Take a hot shower before sleeping
To lose weight quickly, a hot shower is recommended. This will help relax your muscles and relieve tension. In addition, it will increase your body temperature and then lower it as soon as you get out of it. Which, as you now know, will improve your quality of sleep?
Also Check: Benefits of Chia Seeds for Weight Loss
14. Avoid eat chocolate late at night
Nutritionists say that eating dark chocolate in moderation is a treat that doesn’t affect your weight, as long as it’s sugar-free. However, because of the caffeine it contains, chocolate, consumed too late at night, may disrupt your sleep and promote weight gain.
15. Avoid drinking alcohol
Alcohol abuse is a dangerous habit for your health. And this is all the more true when this drink is consumed late at night. For good reason, alcohol will reduce the duration of REM sleep. You may therefore wake up during the night and sleep less soundly. Stopping alcohol is not only good for your health; it will also allow you to lose weight easily, because this drink is high in calories.
16. Make love before sleeping
According to a study conducted in 2019, having sex before sleeping could promote better quality of sleep. While sex has many health benefits, it helps you lose weight fast. Now you have another great reason to enjoy cuddling time with your other half.
17. Invest in a good quality pillow
To sleep better, the choice of pillow is of utmost importance. Opt for a rectangular pillow that will support the head more and properly maintain the alignment of the spine. A very effective tip for sleeping well and promoting fat loss.
18. A poorly adapted program
If you want to progress, you have to train at your fitness level. From experience, other than flattering your pride, there’s no point in trying to compare yourself to someone more established than you. It will not bring you any meaningful results if your body is not at this level and using your friend’s advanced program may even be dangerous for you.
So adapt your sessions to your level and you will see that you can progress much more efficiently, without taking unnecessary risks.
In addition, it is desirable not to change the program at all workouts. Be patient! It’s a love relationship!
When your program is ready, you must practice it as is for several weeks before thinking about changing an exercise (unless there are exceptions). Too much wanting to modify it risks simply undoing all the results that you could have obtained.
Also Read: Tips to Lose Weight at Home
19. Poor consistency of training
If you think it’s normal to take a training break for several months, think again! Here’s why:
From 25 years old (already!), your body is prone to gain 1kg of fat (2.2lbs) per year!! Which therefore means that if you haven’t done anything for 25 years, this can unfortunately explain your slightly higher fat level?
Besides that, from 24 years to 50 years, your body will annually decrease its muscular strength to reach a total loss of about 5% … (Not so bad so far you will tell me!)
BUT, it is from the age of 50 that a decrease of 30 to 40% is observed. So we go from a horse to a puppy pretty quickly if you don’t get active.
And this makes a lot of sense when you think about it!
First of all, do you think it’s normal to be sitting today for more than 6 hours a day? To be able to walk only an average of 3000 steps per day while we are healthy? The population is experiencing a huge rise in obesity rates because humans have never been so sedentary (and let me tell you, this trend is far from improving).
It is therefore necessary to train for a minimum of time per week in order to maintain a healthy shape and physical condition and to increase your chances of winning against cardiovascular disease.
20. Eat too much?
This is a very classic mistake!
Consuming too many calories is one of the biggest reasons a third of adults in North America are overweight!
However, much of the problem persists because most people don’t know what it means to “overeat” too much in terms of calories and portions.
According to statistics, over 70% of people eat until they are completely full (or “stuffed”).
To give you a better idea, with a relatively healthy diet and a typical sedentary lifestyle, an average man between the ages of 21 and 40 does not need more than 2,400 calories per day, while a woman of the same. Age does not need more than 2,000 calories per day.
Let’s be frank, do you know what calories look like in the form of food on your plate or in your bowl during meals?
To help you further, the images below show portions of food that are 100 calories (or less).
Does this surprise you?
21. An imbalance of macronutrients
One of the main issues with western peoples, we eat too many carbohydrates !!
Why? Simply because most of the time, the cheapest and most convenient foods are pure carbohydrates.
I’m going to make you a bet: Go to your kitchen, open your pantry, and take out the first 10 items you see. Check the nutrition labels and I suspect you might see a trend … lots and lots of carbs!
While macronutrient percentage recommendations can vary from person to person, it cannot be denied that most people are severely deficient in healthy sources of protein and fat.
A diet high in carbohydrates creates cravings, energy crashes and binges.
Conclusion!
After reading these 21 tricks that help you lose Weight without exercise, you might not feel so good about the choices you have made and continue to make.
On the other hand, know that my goal is not to make you feel guilty for falling into these traps.
I don’t want to force you to completely revise your daily diet and workout.
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