Obesity is a worldwide problem that plays a role in ruining the charm of life. Apart from being a disease and a risk factor for other diseases like diabetes and hypertension, it also puts a negative effect on a person’s psychological, social, and emotional life. Similarly, an obese person is low in confidence and has a disturbing social interaction. Therefore every obese person aims to lower his body fat reserves. Another group of people includes those who develop anorexia upon gaining a little fat.
The incidence of gaining fats can occur in both sexes however women after puberty are more likely to get affected. As we know that the best possible way to counter the effects of obesity is exercise and dieting. Unluckily, following strict dietary plans and doing a tiresome heavy exercise is not possible for some people. Thus to facilitate such people, we’ll discuss 12 easy and simple ways to lose weight without diet and exercise.
1- Stress reduction
Stress means an excessive mental and physical burden on the body. It is one of the most important risk factors for the development of obesity and other diseases. Mental stress impairs the hormonal balance of the body especially glucocorticoids. This imbalance can lead to serious weight gain. Therefore stress reduction is the first easy therapy technique to lower weight.
There are several ways to reduce stress. Apart from the mediational approach, healthy eating, having supporting friends, time management, traveling outdoors, watching movies, etc are some simple ways that help with stress reduction and thus help in weight loss by preventing the hormonal irregularities.
2- Use of probiotics
Probiotics mean the availability of bacteria. In the human body, a number of bacteria are present that are beneficial for normal physiology. These good bacteria especially in the gut process the food and thus fat reserves are controlled. Due to the deficiency of such bacteria, a person may gain an abnormal amount of weight.
Probiotics are available in medicated form as well as in natural products. Eating yogurt, miso, kimchi, kefir, and other such foods can cover up for the Bacterial deficit and thus weight loss is possible. However, the intake of probiotic medicines should always be according to the prescribed treatment.
3- Getting more sleep
Poor sleep time periods and routines put a negative effect on the human brain. As a result, normal functioning is impaired, and hormonal imbalance is the result. This imbalance is linked to weight gain complications. A daily sleep of fewer than 6 hours is considered to be a risk factor for such problems. Thus managing sleep hours and getting a timely sleep of 7 or 8 hours can help in losing considerable weight.
4- Getting Vitamins-D
A lower blood level of vitamin D occurs in a number of diseases including metabolic syndrome, depression, diabetes, osteoporosis, etc. Modern research considers lower vitamin D levels also to be a cause of weight gain. In this regard nutritionists strongly suggest the intake of vitamin D from sunlight or natural foods like egg yolk, fish, mushrooms, and others. Taking vitamin supplements is also healthy to help in the cause.
5- Healthy chewing
A person’s way of eating food also puts some effect on the physiological functions related to the gut. Faster chewing devoid your brain of the processing time. Research indicates that fast chewers are more likely to get obese than slow chewers. Therefore healthier chewing has a small effect on obesity.
6- Drinking more water
Water is a major determinant of our eatable dose of daily food. It is also necessary for the body’s normal functioning. Drinking excess water not only keeps the body hydrated but it also lowers the appetite especially drinking water before meals lower the appetite considerably and thus weight loss is the outcome.
7- Avoiding sugar beverages
Sugar containing drinks especially soft drinks, carbonated drinks, soda, etc have an effect on increasing the fat stores of the body. The excess of carbohydrates in such drinks gets deposited in the body in the form of fat and thus obesity develops. Avoiding such drinks is, therefore, a good choice for losing weight. Replacing these drinks with fruit juices, green tea, and coffee is helpful as they cause the burning of fats.
8- Avoiding junk
Junk food is one of the leading causes of modern-day obesity. Many people can’t resist the apparent delight of junk food and thus they develop extreme obesity. Most cases of obesity occur due to this very problem. Thus keeping yourself restricted from such junk can dramatically lower your body weight.
9- Betterment in eating habits
Research strongly suggests that early morning eating is directly involved in lowering the body mass index whereas late-night habit of eating works oppositely. To give discipline to your eating habit and routine not only lowers fat but also brings confidence and motivation in life.
10- Healthy activities
Your daily activities determine that how much you are gonna eat that day. The more a person is busy, the more are the chances of low intake of food. Similarly, an idol person has nothing to do other than eating. Thus managing activities is also very useful in controlling weight abnormalities.
11- Doing sports and gaming
A lot of people find exercises boring and tiresome however they are very much interested in sports and gaming. In addition, some people have a liking for doing house chores. Similarly, some people have hobbies like gardening, fishing, etc. Following such healthy activities is an excellent alternative to exercise. Therefore following these indoor and outdoor practices are one good way to lose body fat.
Lastly, we discuss the most important regulator of all the above-mentioned plans. Having proper motivation and a set goal to achieve weight loss is the most important factor in the weight loss program. None of the discussed ways is easy to follow if a person lacks motivation. Thus experts say that to set up the goal and getting enough motivation has more than half a role in weight loss.
A person who is strong mentally never gets old. Similarly losing weight is not a problem for people who are strong-minded. Following the above-mentioned ways to lose weight is too easy and those simple things can cause considerable weight loss. Actually, the thing is that once a person starts such a healthy routine, he gradually begins to like the discipline and as he/she observes weight loss, they get more and more motivated. This, starting with a positive attitude is the key factor in all this process. Thus getting yourself started to take the first step in this healthier lifestyle is all you need. Obesity is a universal problem that affects the lives of many people. A group of energetic and motivated people get over obesity through exercise and following a strict diet plan. However, the pathology, laziness, and reflex nature of some people reflect their inbuilt inability to bear the effects of tiring exercise and restricted diet. A list of easy and simple ways of gradually losing weight has been proposed for such people. Following this easy routine just needs a little determination and self-belief. Also, these simple ways exert a considerable effect in dissolving the excess body fats. Moreover, real shape and figure of the body can also be regained by following the above-mentioned routine for long periods of time.