by Consider the expert-approved tips for weight loss without exercise below, and remember to consult your medical provider before making any diet and lifestyle changes to ensure you’re using the best methods that suits your health needs.
Eat Nutrient Dense Whole Foods
Although calorie restriction is a well-known method of losing weight, weight loss is not just about being in a calorie deficit. Eating nutritious foods and making sure your body is getting the nutrition it needs is an important part of weight loss and overall health.
“There is a direct correlation between the food we eat and 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 it needs to carry out daily activities. Plus, these foods tend to be more filling than processed food options and can help keep you satisfied for longer.
Foods with high nutrient density are more likely to improve a person’s quality of life, reduce the risk of chronic disease and promote a healthy body weight, according to 2015 research i. Nutrients.
Examples of nutrient dense foods include:
- Whole grain
- Fruits and vegetables
- Poor meat
- Low-fat dairy products
- Eggs
- Poultry
- Fish
- Beans and legumes
- Nuts and seeds
Choose High Protein Snacks
Protein helps the body build muscle, increase insulin sensitivity (which can contribute to fat loss) and help keep you feeling full and satisfied. Research suggests that high protein diets not only help with weight loss, but also help maintain long-term weight loss.
“Most of us eat a lot of complete protein, but we don’t spread it [out] appropriately throughout the day to support muscle growth and repair,” says Lauren Harris-Pincus, registered dietitian, author and owner of Nutrition Starring YOU, a weight management and nutritional counseling practice. For optimal protein intake, Harris-Pincus recommends aiming for 20 to 30 grams of protein with each meal and 10 to 15 grams of protein with each snack.
High protein snacks include:
- Nuts and seeds
- Greek yogurt
- Homemade cheese
- Hummus and vegetables
- Hard-boiled eggs
- Tuna salad on whole wheat crackers
- Beef jerky
Increase Your Fiber Intake
Fiber has many benefits, including aiding digestion, managing cholesterol and stabilizing glucose levels. It can also increase feelings of fullness by slowing down the digestive process.
“Fiber-rich foods like fruits, vegetables, beans, nuts, seeds and whole grains are nutrient dense and provide significant vitamins, minerals, antioxidants and phytochemicals for the number of calories consumed,” says Harris-Pincus. In addition, adding these high-fiber foods to your diet can help you meet your daily fiber needs while promoting weight loss, she adds.
Women between the ages of 19 and 50 should aim to eat 25 grams of fiber per day, according to the United States Institute of Medicine. Men aged 19 to 50 should consume at least 38 grams of fiber each day.
Practice Mindful Eating
Mindfulness is being aware of your thoughts and actions and being intentional. Mindful eating specifically focuses on paying attention to your experience with food, as well as your feelings, thoughts, physical sensations and behaviors related to eating. Although more research is needed, mindful eating may help foster a healthier relationship with food and help you feel more in tune with your body’s needs.
Dr. recommends Rodriguez Ruiz eat mindfully to help keep portion sizes under control. “Eating slowly and listening to your body’s cues can help with portion control, as it prevents you from overeating or feeling too full after meals,” she says. “A good tip is to use smaller plates and bowls to help you stay mindful of 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. Substituting water for sugary drinks and alcoholic drinks can help you reduce your daily calorie intake and potentially lead to weight loss over time.
Harris-Pincus adds that water can help you feel full and notes that research shows drinking two cups of water before a meal can help you feel fuller and reduce your overall food intake, which can lead to weight loss lead to the passage of time.
The National Health Service recommends drinking between six and eight glasses of fluid a day. If plain water doesn’t appeal, try adding fruit slices or herbs like mint and rosemary for extra flavor and nutrients.
Manage Stress Levels
Research suggests that there is a behavioral and physiological link between stress and weight gain. When stressed, the body releases cortisol – a hormone linked to increased appetite and fat storage. Excessive levels of cortisol can increase appetite and cravings for energy-dense, comfort foods. High levels of cortisol over time have also been linked to abdominal fat gain.
“Stress can be a major contributor to weight gain, as it often leads to overeating or emotional eating,” says Dr. Rodriguez Ruiz. “Finding effective ways to manage stress, such as deep breathing, yoga or even a relaxing bath, can help you stay on track with your weight loss goals.”
Create Healthy Sleeping Habits
Your body relies on sleep to restore and repair itself, and getting enough rest can benefit your weight loss efforts. One study 2021 sa International Journal of Obesity suggests that people who get better quality sleep tend to benefit from greater weight and fat loss than those who sleep poorly. Research has also found that lack of sleep can contribute to an increase in stress hormones (such as cortisol), which further hinders weight loss.
To get the maximum benefits, the National Sleep Foundation (NSF) recommends that adults between the ages of 26 and 64 aim for seven to nine hours of sleep per night. The NSF also encourages incorporating healthy sleep habits into your routine, such as avoiding alcohol and caffeine before bed, establishing an evening winding down routine and keeping your bedroom dark and cool for optimal rest. Going to bed and waking up at the same time each day can also help regulate your body’s internal clock for better sleep quality.
Eat Smarter With Noom
Noom’s 5 minute quiz unlocks a customized weight loss program for you – now with GLP-1 options – so you can manage your health and form habits that last.
