Top 8 Weight Loss Tips Without Exercise – List Healthy Diet & Work Out Motivation

Exercise is key to most weight loss plans because it helps you burn more calories, and more calories burned equals more pounds lost. But what if you hate exercise? Is it required to lose weight? It certainly helps you stay healthier (by revving your heart rate and building your muscles.) But it is not mandatory. There are ways to lose pounds without exercising.

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1. Eat Plenty of Protein

Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories.

This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks, without intentionally restricting anything.

If you currently eat a grain-based breakfast, then you may want to consider switching to a protein-rich option, such as eggs.

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In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast.

What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

2. Chew Thoroughly and Slow Down

Your brain needs time to process that you’ve had enough to eat.

Chewing your food better makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portions.

Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

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3. Eat a good breakfast

And that doesn’t mean pile up the bacon, hash browns, and breakfast breads.

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Eat a heavy-on-protein breakfast every day, says Dr. Wansink, and you’ll control your hunger long into the day. For breakfast consider eggs, yogurt, or peanut butter.

And, says Rubaum Keller, don’t let more than three hours pass between eating. Be sure to have small snacks available to eat between meals.

4. Eliminate Sugary Drinks

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It’s very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don’t affect fullness like solid food does.

Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.

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5. Sleep Well and Avoid Stress

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A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, called cortisol, becomes elevated when you’re stressed.

Having these hormones disrupted can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.

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