No pain, no gain.
We've heard this all our lives, and it's true. When it comes to losing weight and staying in shape, you need to hit the gym or jogging track and sweat it out. But that doesn't mean you can't get in good shape without exercising.
Here are a few easy tips to follow to get rid of excess body fat and get in shape without hitting the gym and lifting weights.
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Summer is coming, and your body needs more water. Be sure to drink at least eight glasses of water a day, especially if you live in a place where the climate is hot and humid.
60% of the human body is made up of water, so refilling your body's liquid content is crucial to flush out toxins, maintain metabolism, and promote skin health.
Lastly, drinking more water also promotes weight loss. When you drink water, your energy levels increase, which promotes weight loss. Water also makes you feel satiated and reduces your intake of sodium and sugar-heavy snacks.
Chew thoroughly and slowly
Keeping your body in shape has a lot to do with your diet. If you can't exercise, you'll need to make some changes to your diet. The first step is to eat less than you eat normally. Food provides calories, and if you're taking more calories than you lose, you'll gain weight. However, you can trick your brain into eating less.
Your brain needs time to process that you've eaten enough. When you eat slowly and chew thoroughly, you'll feel satiated soon. Thus, you'll end up eating less. Fast eaters, on the other hand, are more likely to be obese. So, get into the habit of eating slowly and chewing your food properly.
Walk more often
If your office is not far from your home, you can opt for walking instead of taking a bus or taxi. When you walk, your body burns calories and causes weight loss. Besides, walking in the morning also boosts the metabolism of your body.
While the benefits of walking may not equal the effects of full-scale workouts, it is a painless way to stay in shape. Walking is also a brisk cardio exercise, so it keeps your heart strong and protects you from health conditions like high blood pressure, heart disease, and type-2 diabetes.
Eat a balanced diet
If you don't exercise, you'll need to be extra watchful of what you eat. Cut out junk food completely from your diet. If you can't eliminate junk food entirely, at least lower the intake to once or twice a month. Junk food contains unsaturated fat, sodium, and refined carbs – which can lead to weight gain and a higher risk of heart disease.
It's not necessary to eat unhealthy every time you eat out. There are healthier alternatives as well, such as salads, sugar-free desserts, nuts, etc. Non-veg snacks are healthier compared to veg snacks, as they don't contain large amounts of refined carbs.
Eat a lot of protein
Protein not only helps you build muscle, but it also has powerful effects on your appetite. It can make you feel fuller, reduce your hunger, and reduce your calorie intake. Proteins contain hormones like ghrelin and GLP-1, which play a role in fullness and hunger.
So, if you eat grain-based breakfast, like bread, consider switching to a protein-rich meal like eggs. If you're already overweight, eating eggs for breakfast can also help you lose weight. If you don't like eggs, you can go for other protein-rich foods, like chicken breasts, Greek yogurt, lentils, fish, almonds, and quinoa.
Take the stairs
This one is quite common: take stairs instead of elevator and escalator whenever possible. Studies suggest that taking stairs burns more calories than jogging. And if the lift of your office building is always busy and takes forever to arrive, taking stairs can help you save time as well.
But that doesn't mean you should get late to your office. Try reaching your workspace early so you can easily take stairs without rushing. If, by chance, you arrive late, take the lift instead of running up the stairs and showing up at your office sweaty and messed up.
Taking a good 7-8 hours of sleep has health benefits that go beyond weight loss. It helps you feel refreshed, alert, and happy. It's healthy for your brain too. When you take quality sleep, your brain signals your body to release hormones that improve the metabolism of your body. These hormones burn body fat and promote weight loss.
Manage your stress
We live in a fast-moving society. There's so much happening in everyone's lives that it's almost impossible to get rid of stress. Therefore, it is critical to learn how to cope with it. Excessive stress can lead to many health problems, like heart diseases, hypertension, asthma, Alzheimer's disease, gastrointestinal problems, etc.
In addition, many people binge eat when they are stressed or depressed. Binge eating can cause a sudden increase in weight, and losing it can be a challenge. So, make sure to manage your stress before it gets over your head and starts deteriorating the quality of your life.
Here are ten easy ways to reduce stress:
- Avoid alcohol, nicotine, or caffeine
- Indulge in some physical activity
- Eat healthily
- Get more sleep
- Manage your time
- Try relaxation techniques
- Keep a stress diary
- Talk to someone
Eliminate sugary drinks
Sugar is the major culprit of weight gain. Sugary drinks are considered the worst beverages today, not only because they cause obesity, but because they increase the risk of other diseases as well. For example, carbonated beverages like soft drinks and soda are linked to a higher risk of heart disease, hypertension, digestive disorders, and cancer.
Therefore, stay away from unhealthy sugary drinks. Instead, opt for healthier drinks like water, coffee, and green tea. Also, keep in mind that fruit juice (unless pure) is also high in sugar and can cause obesity.
Use smaller plates for unhealthy foods
You are likely to eat less when you get less to eat. Most restaurants serve in large food plates, which increase your risk of overeating. Moreover, eating on a bigger plate can make the served food quantity look smaller, encouraging you to eat more.
So, when you eat unhealthy food, make sure to serve it on smaller plates. Another unusual way to help you eat less is to serve food in red plates. The effects are not clear, but research suggests that people tend to eat less when they eat from a red plate. Combine the two techniques, and eat in a plate that is small and red in color.
You might follow all the tips discussed above and be in great shape, but all it takes is a flu or fever to ruin the shape of your body. Therefore, focus on your lifestyle to make sure you stay healthy and don't fall sick too often.
Staying in shape is all about eating healthy food and exercising regularly. And since you're cutting off the exercising element, you'll need to focus more on what you eat. The rules are quite simple: avoid sugary foods, unsaturated fats, and refined carbs, and eat more proteins and whole-grain foods.