Lose Weight without Exercise

Losing weight without exercise will work provided the new diet is followed without deviation. Typically a diet has the perception of a monumental and sacrificial undertaking that is more prone to failure than not. Those who have that thought have simply not made the commitment.

Once a commitment is made it should be done and over with. No wavering, this is the changed you. With a commitment losing weight is simply understanding the principals of weight loss and then executing the plan.

Cravings

The typical culprits that sideline a diet is cravings. The feeling of sacrifice without reward is one reason that incites cravings. On your new diet the plan is to simply eliminate the cravings by eating more with nourishing foods frequently. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense.

You have cravings because your body is trying to tell you something. Dehydration is known to cause cravings as well as nutritional deficiencies.

Stay hydrated with salt water. Water with electrolytes like sodium, potassium and chloride to be best absorbed. Use a pinch of sea salt or unrefined/unbleached salt to your water. The electrolytes in the salt will push water into the cells where they need to be, rather than letting the water get flushed out. You’ll notice a spike in energy after staying hydrated.

If you eat correctly the carvings will naturally go away, but you have to be committed. Your body will need some time to adjust when you go all in. Getting through the first month will be your biggest challenge.

Carbohydrates or high glycemic foods are known to trigger the brain to respond with the desire for more food.

Glycemic Index for Dummies FREE eBookSugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, the new research shows.  The findings, published in The American Journal of Clinical Nutrition, suggest that these so-called high-glycemic foods influence the brain in a way that might drive some people to overeat.

Sometimes cravings are from boredom or emotional distress. Seeking comfort when there is no one around for example. What’s the next best thing to feel comfort in a lonely time? Comfort food. Be on the lookout for this little sneaky mind trick. Keep your mind interested in a project or wholly entertained.

 

In a study by Appetite, an international research journal conducted a study with the placement of food within the vicinity of the study groups. Here is what they found. Undergraduates at Saint Bonaventure University in Upstate New York were separated into three groups: one that sat with apple slices within reach and buttered popcorn roughly six feet away, one with the popcorn within reach and the apple slices six feet away, and one with both snacks within reach. Even though the participants told the researchers they preferred to eat the popcorn over the apples, they ate whatever was nearest to them.

 

The combination of eating nutritional beneficial food and doing so frequently puts you on the attack for weight loss. It arms you with exactly what you need. Eating enough and often will eliminate hunger and cravings.

One of the first things you need to do is keep track of what you’re eating. If you don’t measure you can’t correct. And if it’s not measurable how can it be a worthy goal. This is going to be a daily activity and a worthwhile activity proven to be successful.

There are a couple of tools to use to help you become successful. There are a number of good mobile apps that will help you keep track. One of the mobile apps I would recommend is MyFitnessPal.com.

It makes it easy to set goals and track your food intake throughout the day. It displays your nutritional intake. This makes it less of a chore trying to do it all at once at the end of the day. It is also more convenient to use your smartphone for entry details which can be done while you’re actually eating.

You can also scan packaging and it will pull in all the nutritional data. You just select the number of servings you consumed for accuracy. It’s pretty simple. The mobile app does all the calculations for you as opposed to writing everything down in a journal.

This is valuable information as you will be able to see the number of calories your taking in and your nutritional profile. With that information you will begin to understand how food is impacting you and where you can make the adjustments.

Suggested Mobile Apps

Loseit.com

Myfitnesspal.com

There is also a government website, called Super Tracker that is pretty decent for tracking and meal planning as a backup if you don’t have a mobile device to access the mobile apps.

Using a meal planner is a great way to avoid any hiccups in your plan. The a meal plan will take the guess work out of your eating and grocery shopping for the week. This will keep you on track and reduce the anxiety of what you’re going to eat for your next meal. Do it, it works!

Snacks

Its very simple. Get rid of any sugary, processed foods which includes crackers, chips, cookies, sodas, including diet beverages. Eating natural food is the best way to go. Keep that in mind when your throwing the candy out. It’s also much easier to stay on track when you keep your health goals in front of you. Keep it on your mind. This is going to be a daily thing until it becomes habit.

Sleep

Not sleeping enough, more than 5 hours, will cause you to put weight on. The lack of sleep slows the metabolism, slowing the body down burning less calories is one reason and a few others as suggested by a study published in the American Journal of Epidemiology. You will need to create better habits like getting to bed earlier allowing for more rest.

Salad

Try this twist at your next meal. Eat your salad last. Use this strategy to replace that second helping. That will save you a whole bunch of calories. It also gives your brain time to register that your aren’t as hungry as when you started the meal.

Booze or Dessert

To lose weight without exercise you have to cut calories. Alcohol and desserts are typically heavy in calories. Eliminate at least one of them to reduce those unneeded calories. The worst thing you could do is to bookend your meals with liquid calories before the meal followed by high calories after a full meal. That alone could easily put you over the 1000 calorie range for a single meal.

Spicy food helps to make you feel full

The June 2014 issue of Appetite. In the small Danish study, adding one gram of red chili pepper to each meal kept participants more satiated and full whether they consumed 100% or only 75% of their daily calories and prevented them from overeating after dinner. You can put this to work for you very easily since one gram is approximately one-fourth of a teaspoon.

 

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited as long as you are trying to lose weight without exercise. If you are incorporating exercise then there is an exception to the rule which is within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, If you avoid eating anything white, you’ll be safe.

If you find any good mobile apps or other tools please drop it in comments.

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