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Lose weight without doing any exercise

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5 ways to lose weight without doing any exercise

1-Get more fiber. Fiber is the substance in food that helps to fill you up so you stay full longer. The recommended serving for fiber is 25 grams a day to women and up to 38 grams a day for men, but most Americans struggle to get even 10 grams daily, Katte says.

Foods that are rich in fiber include:

Beans. For example, a cup of black beans has 15 grams of fiber.
Broccoli. One cup contain 5 grams of fiber.
Pears. A medium pear has 5½ grams of fiber.

2-Drink more water. Eating more fiber-rich foods while drinking more water is a winning weight-loss combination, Weisenberger says. Water helps to fill you up more, just like fiber does. It also can replace sugary beverages such as soda that can easily add 250 to 500 calories a day to your diet, depending on what you drink, Katte says.

Here are a few ways to get more water:

Carry a water bottle with you.
Set a water drinking schedule, so you make sure to drink water regularly during the day.
If you're working, make it a point to get up regularly and refill your water. This could mean going to the water fountain or the kitchen more regularly, Katte says. In either case, you're getting more water and sneaking in a few extra steps.
Raspberries. One cup has 8 grams.
Whole wheat spaghetti. One cup will give you 6 grams of fiber.

3-Add protein. Although we all need a healthy mix of complex carbohydrates, healthy fats and protein (you can work with a registered dietitian to find out the right amounts for you), protein-rich foods in particular can help you fill up and fuel your body, Weisenberger says. She recommends about 25 to 30 grams of protein per meal instead of eating a massive amount of protein at once. This keeps your body fueled throughout the day.
The current recommended daily allowance for protein is 10% to 35% of your overall calories, but many health experts favor ramping that up under certain circumstances, including weight loss.

Here are a few protein-rich food choices:

Atlantic salmon, 3.5 ounces: 22 grams of protein.
Canned tuna, 3 ounces: 20 grams of protein.
Chicken breast, 3 ounces: 27 grams of protein.
Greek yogurt, a half-cup: 11 grams of protein. Weisenberger adds a dollop of Greek yogurt to black beans (another protein-rich food) and stews.
Milk, one cup: 8 grams of protein.

4- Sleep more. Let your weight loss goal be the reason to push you to get more z's. That's because adequate sleep helps to regulate the hormones related to hunger. When you're sleep-deprived, your body often will signal that it's hungrier. It also raises your level of cortisol, a stress-related hormone that triggers your body to hold on to fat. Plus, when you're sleep-deprived, it can distract you from your focused weight loss goals. Most adults need seven to eight hours of sleep a night.
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