6 Effective Ways To Lose Weight Without Dieting
Losing weight wisely, returning to normal weight gives us better health. Losing extra pounds is a huge boon, including for the cardiovascular system. In addition, reducing body weight prevents diseases; for example, type 2 diabetes mellitus, metabolic syndrome, etc. Thus, this article will provide you with simple rules to lose weight and maintain good health.
How To Healthily Lose Weight?
These simple rules will help you get rid of extra pounds and change a lot in life for the better. Simple lifestyle changes will make you healthier and happier, and lowering your BMI (body mass index) will be an added benefit.
1. Proper Sleep
A night of sufficiently long and restful sleep is very important for each of us. Unfortunately, there is no one magic number for the norm. But most people need extended rest, and the desired sleep time for them ranges from 7 to 9 hours.
Sleep is the key to the brain's efficient performance and all cognitive functions. It gives our body time to rebuild itself after a hard day full of stress, worries, physical exertion. Research shows that people who sleep five to six hours a day have a higher BMI than those who sleep at least seven or eight hours a day.
They consume excess calories throughout the day, as sleep deprivation disrupts the production of hormones that control appetite. For example, one study showed that a lack of sleep leads to higher levels of ghrelin (a hormone that makes us feel hungry) and lower levels of leptin (a hormone that helps us feel full).
2. Abandon Alcohol Consumption
If you seriously want to lose weight and ensure good health, you must quit excessive alcohol consumption. Experts believe that alcohol addiction can lead to a beer belly which is hard to get rid of.
So if your goal is to have a flat belly and toned body, alcohol addiction can ruin it. Alcohol abuse is one of the prominent reasons for weight gain in Virginia (VA), where the obesity rate has been increasing gradually. The only solution to this problem is to abandon alcohol.
So if you decide to get rid of alcohol, contact alcohol detox in VA for assistance. Their specialist team will surely guide you through the addiction recovery process. Once you get rid of alcohol, your weight loss efforts will also become effective.
3. Combating Symptoms Of Depression & Anxiety
The more often our body is exposed to stress, the more actively it produces the hormone cortisol. The level of this hormone is associated with the accumulation of fat reserves, mainly in the abdominal cavity. This is visceral fat, which is an additional risk factor for the development of many diseases, including:
- Breast cancer in women
- Type 2 diabetes
- Metabolic syndrome
The American Psychological Society states that there is a complex relationship between stressful situations, depression, and obesity. They are capable of aggravating each other. For example, a person eating food under the influence of emotions overeats when he is nervous, gets fat, and worries about it.
Under conditions of chronic stress, it is simply impossible to maintain normal body weight. Any attempt to go on a diet sets off a destructive feedback loop with a person’s own psychological state. Exercise, meditation, deep breathing, yoga, and good sleep will help you cope with the consequences of stressful situations.
4. Eliminating Sweet Soda
We are talking not only about ordinary drinks with added sugar but also dietary ones. Sugary sodas are full of empty calories and harmful substances. Their low-calorie brethren are no better, although they save us from a greater share of the sense of guilt before our own bodies.
Studies show that even diet drinks, despite the lack of calories, in addition to health problems, create barriers to weight loss. People who usually drink diet soda have a larger waist than those who don't. This is because they eat more than those who drink regular water.
The sweet taste of low-calorie drinks activates the special centers of the brain that are responsible for positive emotions. By not receiving a real reward (sugar), the body begins to look for it elsewhere.
5. Exercise Every Day
Exercise is the cornerstone of good health, and physical inactivity is the scourge of the 21st century. Find opportunities for a few minutes of physical activity in your busy work schedule every day. Regular fitness activities reduce the risk of developing cardiovascular, metabolic diseases, type 2 diabetes, and certain types of cancer.
Fitness makes your bones and muscles stronger. It helps to cope with the consequences of stressful situations, get rid of anxiety, improve mood. In addition, it extends the lifespan of the human body. The guideline for adults is 150 minutes per week of moderate to vigorous activity.
Any fitness will do, from brisk walking to strength training. Better to exercise several times a week. It is much more beneficial for weight loss and well-being to train for 10 minutes several times a day so that the total is a weekly rate of physical activity.
6. Must-Have Homemade Breakfasts
When you order a meal in a restaurant, you don't know exactly how much oil, sugar, and other weight-loss-inhibiting ingredients went into the food. The portions themselves are often huge. If you add all the excess together and then subtract from the total number of calories consumed, you have a good chance to lose pounds.
When you cook for yourself, you know exactly what you are getting and how much. As a result, you can make healthy choices about your body's beauty. Homemade breakfast is especially important. It provides our body with fuel to start the day.
We advise you to cook the first meal at home and do not skip it. Eating breakfast is very beneficial for sustained weight loss. Interesting research has been done recently. It showed that 80% of the people who had decreased their BMI could maintain the result for a long time ate homemade breakfast every day.
Adhering to our advice, you will achieve sustainable weight loss and will certainly notice that your well-being has improved. In this way, your innermost dreams will come true, which means your life will become happier.