Only 10 percent of your weight loss will come from what you do at the gym; 90 percent comes from what you do in the kitchen. This means that it’s entirely possible to lose weight without ever exercising − not that you should make that a goal! But if you can’t or don’t work out, how are you going to lose weight?
Read on to learn how to lose weight without going to the gym. Here are 3 simple ways to do it:
1. Eat real food and cut back on the rest
Real food includes food like vegetables, lean meats, fish, eggs, fruit, and nuts. This mirrors the paleo dieting philosophy and works because you’ll be eating food you were genetically designed to eat. This delivers nutrients and energy to the body, allowing it to run efficiently while helping you shed the pounds.
If you’re supposed to eat “real” food to lose weight, you need to cut back significantly on anything that isn’t “real.” This means eliminating food like bread, bagels, donuts, waffles, chips, and candy, among other refined carb- and sugar-heavy options. You should also eliminate the liquid calories found in soda, alcohol, and coffee-based drinks.
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2. Change the way you eat
When you want to lose weight, it isn’t just what you eat but how you eat that matters. In fact, some eating habits can affect whether your body registers that you’re full or can help you cut back on portion sizes. The following are some simple suggestions you may want to follow.
- Slow down and chew carefully − chewing your food thoroughly helps you eat more slowly, decreasing your portion sizes in the process. In fact, a recent study review reveals that faster eaters are more likely to gain weight.
- Use small plates where appropriate − if you’re going to treat yourself to some unhealthy food, use a smaller plate. If you’re going to eat real food, switch it up and put your food on a larger plate. Doing so will make it simpler to stay in control of your diet without necessarily changing what you’re eating.
- Pay attention to what you’re eating − many people eat while on the computer, the phone, or with the television on. However, a recent review of many studies reveals that those who are distracted while eating consume 10 percent more in that sitting.
3. Get more sleep
Lack of sleep is related to both hunger and appetite and, according to some studies, obesity as well. Recent research focuses on the connection between sleep and the peptides that regulate appetite, finding that ghrelin stimulates hunger and leptin signals satiety to the brain, suppressing appetite. Without adequate sleep, leptin decreases and ghrelin increases.
This means you should always aim for seven to nine hours of sleep a day.
Lose weight − no gym required
While you should always aim to get some kind of physical activity in, you can still lose weight without the gym. By taking the three tips above into account, you’ll be well on your way to the body you’ve always wanted!
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