How to lose weight quickly at home without sports
Effective weight loss without sports is possible, because to lose weight you need to create a calorie deficit. This can be achieved not only through physical activity, but also by cutting back on diet. However, in most cases, failures occur or the weight remains in place, despite all the efforts made. We have collected the top 5 effective recommendations on how to lose weight without sports at home.
Switch to fractional meals
Many people eat 2-3 times a day. Skipping meals and leaving a long gap between them leads to severe hunger. As a result, a person is in a hurry and eats more than he needs: the receptors simply do not have time to signal saturation.
In the long term, this leads to chronic overeating.
Small meals prevent this problem from occurring. If you eat small meals regularly, you will not feel hungry. This will make the stomach receptors more sensitive and will have a positive long-term effect.
Eat protein for breakfast
Protein foods fill you up well and relieve hunger for a long time. Scientists have confirmed that such food reduces the level of ghrelin, the hunger hormone. Thanks to this, it is possible to cope with excessive appetite and avoid high-calorie snacks.
For breakfast, it is recommended to eat eggs, seafood, fish and meat. Relatively much protein is found in whole grain cereals and legumes.
Reduce the share of refined carbohydrates in the menu
Refined carbohydrates are quickly absorbed by the body and rapidly raise blood sugar levels. However, subsequently the concentration of glucose in the blood also decreases sharply, which causes hunger. As a result, a person goes for a supplement even after a high-calorie meal.
To normalize appetite, it is recommended to consume only whole grain cereals and pasta made from durum wheat: they contain predominantly slow carbohydrates, which provide long-term satiety. A diet for quick weight loss without sports involves giving up candy, cakes, packaged juices and sweet carbonated drinks. They should be replaced with nuts, berries, smoothies, water and tea.
Eat slowly
When a person eats on the go and is not focused on the process of eating food, the signal of satiety is processed more slowly by the brain, because it is busy with other tasks. This leads to overeating.
If you want to shrink your stomach and start eating even in small portions, eat in a calm environment. Chew your food slowly, take your time, focus on your food and don’t get distracted.
Try to walk more
Exercise helps you burn more calories. If you can’t or don’t want to exercise, try walking outdoors more often. This not only improves your mood and prevents breakdowns, but also helps you get rid of fat deposits.
What to do if nothing works out
If the BMI is above 30, we are talking about obesity. In this case, you will have to contact a specialist, since losing weight without sports at home becomes impossible due to hormonal disorders. Treatment must be comprehensive. It includes nutritional correction, physical activity and medication.
The most effective method of combating excess weight is bariatric surgery. Surgical reduction of stomach volume gives a stable result even with weak willpower and hormonal disorders. Experienced doctors determine the most appropriate method depending on the patient’s eating behavior and health status, then accompany him at all stages of weight loss to obtain and maintain the desired result.
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