Principles to help lose weight without exercise

Going to bed early, getting enough sleep, drinking lots of water, and cutting down on sugar are the basic principles to lose fat and improve weight without much exercise.

Change your diet

Dieting to lose weight is not really good for overall health, when dieting incorrectly it can lead to various diseases with different levels, even affecting memory.

During your weight loss plan, you may want to try to change your diet and the quality of your meals, not only reducing the quantity of food, but also reducing the texture of the food in your meals.

A diet rich in fiber helps you feel full longer, reducing cravings.

For example, replacing high-fat foods with more fruits and vegetables and whole grains, you can also replace your daily diet with foods that are more liquid, lighter and less nutritious.

Drink plenty of water

During the process of losing weight, you need to drink water in the right amount because this can help increase metabolic circulation in the body, while promoting the fat burning process.

It is recommended that you drink mainly boiled and cooled water and drink as little soft drinks/pre-mixed drinks as possible, because the sugar content in pre-mixed drinks is relatively high, which is not only bad for the weight loss process but can also have negative effects on health.

One study found that drinking half a liter of water about 30 minutes before meals reduced hunger and reduced calorie intake.

Chew thoroughly, eat slowly

Our brains need time to process whether we have had enough to eat. Chewing our food thoroughly makes us eat more slowly, which is linked to reduced food intake, increased feelings of fullness, and reduced portion sizes. How quickly we finish our meals can also affect our weight.

Fast eaters are more likely to gain weight than slower eaters. Fast eaters are also at higher risk of obesity.

To get into the habit of eating more slowly, we can count the number of times we chew each bite and then adjust accordingly.

Get enough sleep

Sleep is closely related to hormone secretion in the body. Important hormones such as insulin and growth hormone will not work effectively when you regularly do not sleep well.

The ideal amount of sleep recommended by experts is 6-8 hours per night. In addition to getting enough sleep, sleeping on time is also very important. It is best to go to bed before 11pm, because from 11pm to 3am is the time when sleep is most effective, helping the body recover both physically and mentally.

Sleeping early helps the body burn fat even while sleeping.

Vitamin D Supplement

Researchers have shown that Vitamin D is closely related to your weight. People who are deficient in Vitamin D tend to weigh more than those who have adequate Vitamin D. When people increase their blood levels of Vitamin D, they tend to lose weight.

Thanh Ngoc

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