Consider the following expert-approved tips for losing weight without exercise, and be sure to consult your medical professional before making any diet and lifestyle changes to ensure you’re using the methods that best suit your health needs.
Consume Nutrient-Dense Unprocessed Foods
While calorie restriction is a well-known method of losing weight, losing weight isn’t just about being in a calorie deficit. Eating nutrient-dense, whole foods and making sure your body gets the nutrition it needs is an important component of weight loss and overall health.
“The foods we eat are directly related to our body composition and weight,” says Jessica Domi, certified personal trainer and director of operations at Fredericksburg Fitness Studio in Fredericksburg, Virginia.
Whole foods contain vitamins, minerals and other essential nutrients that provide the body with the energy needed to perform daily activities. What’s more, these foods tend to be more filling than processed food options and can help you stay full longer.
According to a 2015 study, foods with high nutrient density are more likely to improve a person’s overall quality of life, reduce the risk of chronic disease, and promote healthy body weight. nutrients.
Examples of nutrient-dense foods include:
- whole grains
- Fruits and vegetables
- lean meat
- Low-fat dairy products
- Eggs
- Poultry
- Fish
- Beans and legumes
- Nuts and seeds
Choose High Protein Snacks
Protein helps the body build muscle, improve insulin sensitivity (which can contribute to fat loss), and keep you feeling full and full. Research shows that high-protein diets not only aid weight loss but also help maintain long-term weight loss.
“Most of us consume enough total protein, but we don’t spread it around [out] “Consume appropriately throughout the day to support muscle growth and repair,” says Lauren Harris-Pincus, a registered dietitian, author, and owner of Nutrition Starring YOU, a weight management and nutrition consulting practice. For optimal protein intake, Harris-Pincus recommends aiming to consume 20 to 30 grams of protein at each meal and 10 to 15 grams of protein at each snack.
High protein snacks include:
- Nuts and seeds
- greek yogurt
- Cottage cheese
- hummus and vegetables
- hard boiled egg
- Tuna salad on whole wheat crackers
- Beef jerky
Increase Your Fiber Consumption
Fiber offers many benefits, including aiding digestion, managing cholesterol and balancing glucose levels. It can also increase the feeling of fullness by slowing down the digestive process.
“Fiber-rich foods, such as fruits, vegetables, beans, nuts, seeds and whole grains, are nutrient-dense and provide important vitamins, minerals, antioxidants and phytochemicals for the amount of calories consumed,” says Harris-Pincus. What’s more, adding these high-fiber foods to your diet can help you meet your daily fiber needs while contributing to weight loss, he adds.
According to the United States Institute of Medicine, women ages 19 to 50 should aim to consume 25 grams of fiber per day. Men ages 19 to 50 need to consume at least 38 grams of fiber per day.
Practice Mindful Eating
Mindfulness is the practice of being aware and conscious of your thoughts and actions. Mindful eating focuses on bringing awareness to your emotions, thoughts, physical sensations, and behaviors around eating, as well as your experience with food specifically. Although more research is needed, mindful eating may help you develop a healthier relationship with eating and feel more attuned to your body’s needs.
Dr. Rodriguez Ruiz recommends mindful eating to help keep portion sizes in check. “Eating slowly and listening to your body’s cues can help with portion control because it prevents you from overeating or feeling overly full after meals,” she says. “A good tip is to use smaller plates and bowls to help you keep an eye on your portion sizes.”
Drink plenty of water
Water helps regulate body temperature, lower blood pressure, transport nutrients and oxygen to various cells, and maintain optimal kidney function. Replacing sugary drinks and alcoholic beverages with water can help reduce your daily calorie intake and reduce weight gain over time.
Harris-Pincus adds that water can also help you feel full, noting that research shows that drinking two glasses of water before a meal can help you feel full and reduce your overall food intake, which can lead to weight loss over time.
The National Health Service recommends drinking six to eight glasses of fluids a day. If plain water doesn’t appeal, try adding fruit slices or herbs like mint and rosemary for extra flavor and nutritional value.
Manage Stress Levels
Research suggests there is both a behavioral and physiological link between stress and weight gain. When under pressure, the body releases cortisol, a hormone linked to increased appetite and fat storage. Excessive cortisol levels can increase appetite and desire for energy-dense, comforting foods. High cortisol levels over time have also been linked to belly fat gain.
Dr. “Stress can be a major contributor to weight gain because it often leads to overeating or emotional eating,” says Rodríguez Ruiz. “Finding effective ways to manage stress, such as deep breathing, yoga, or even a relaxing bath, can help you move toward your weight loss goals.”
Create Healthy Sleep Habits
Your body needs sleep to regenerate and repair itself, and getting enough rest can also benefit your weight loss efforts. A study conducted in 2021 International Journal of Obesity It suggests that people who get better quality sleep tend to benefit from greater weight and fat loss than those who sleep poorly. Research also suggests that lack of sleep can contribute to increases in stress hormones (such as cortisol), which can further inhibit weight loss.
For maximum benefit, the National Sleep Foundation (NSF) recommends that adults ages 26 to 64 aim for seven to nine hours of sleep per night. NSF also encourages you to incorporate healthy sleep habits into your routine, such as avoiding alcohol and caffeine before bed, creating a wind-down routine in the evening, and keeping your bedroom dark and cool for optimal rest. Going to bed and waking up at the same time every day can also help you regulate your body’s internal clock for better sleep quality.
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