You’ve probably heard that the best way to lose weight is to eat less and exercise more. This method works excellent, but unfortunately, there are times when a person can’t exercise. For example, if he recently had a severe injury, suffers from arthritis or fibromyalgia, or cannot exercise due to diabetes.
Of course, exercise allows the body to burn calories faster and more efficiently. However, use these tips if regular physical activity is not currently available to you, but you want to lose some weight or maintain a healthy weight.
Watch your portion sizes
Many people have been accustomed to eating from childhood without really thinking about the size of the portions, thereby consuming a lot more calories than necessary. Do not do like this.
Try to keep track of the amount of food that goes into your plate, and do not finish the dish to the end if the portion is too large and you are already full. After all, no one will tell you that you cannot leave the table until you have eaten your entire lunch.
Eat without distraction
Eat breakfast, lunch, or dinner more often without being distracted by TV, social media, books, etc.
Focus on your food and enjoy every bite. This will not only help you enjoy your food more, but it will also allow you to control how much you eat. If you eat while doing something else, the likelihood of overeating increases.
Eat More fiber and protein
Add foods high in protein and fiber to your diet to help keep you feeling full and give you the energy you need to function correctly. These include legumes, nuts, broccoli, fish, eggs, milk, etc.
Don’t forget to drink water
Remember to drink regular clean water regularly and substitute it for sugary sodas if you drink them frequently.
This will reduce the total calories in your diet, help avoid overeating, and improve protein synthesis and nutrient absorption. In addition, water is a good appetite suppressant.
Get enough sleep
Not only can a lack of sleep affect cognitive function, but also hunger. This is because it increases the production of ghrelin, which can cause a strong and sometimes uncontrollable “hunger.”
Lack of sleep also raises cortisol levels, a stress-related hormone that causes the body to store fat for a rainy day. So do not neglect to get enough sleep lasting 7 to 9 hours a day.
