Lose weight without exercise. How to lose weight in 5 days in the spring of 2023?

However, when it comes to weight loss, what you eat is very important, and research shows that there are many weight loss strategies that have nothing to do with exercise (although the two definitely go hand in hand and best match). Also, author of The Little Game Changer Book, Dr. According to Jessica Cording, consider this: “You may accidentally include exercise in your day, but you can’t accidentally eat well—you have to do it on purpose.” . In fact, a little thought about what you eat can go a long way toward achieving your health goals. Taken from Prevention.com.

Rethink your portion sizes

When you’re at home, eat from smaller plates, you’re more likely to consume fewer calories, and this tricks your brain into thinking you’re eating more than you really are. A good rule of thumb for a balanced diet: A clenched fist is a good serving size for dense carbohydrates (1 cup), and your palm size of about 70 grams is a good serving size for lean meat or protein – then add about 2 servings. Next up is a scoop of healthy fat (ideally from whole foods like nuts or avocados), plus plenty of green or colorful vegetables to fill the rest of your plate.

Portion control can be more difficult when dining out, given the huge portion sizes in restaurants, so consider how you’re going to deal with it before you go. instead of appetizer and main course, you can order an appetizer and a small salad; you can share the meal with a friend; or you can ask for a takeaway box right in front of you and put half your food in there before digging into it. If you have a plan and intention ahead of time, you will most likely stick with it.

eat more fiber

“Fiber helps you lose weight in many ways,” says Karen Ansel, MD, author of Anti-Aging Healing Superfoods: Stay Younger, Live Longer. “For starters, it expands like a sponge in your gut, so it’s a natural appetite suppressant. Plus, recent research shows it’s good for good gut bacteria, which helps produce hormones in your gut that tell your brain you’re full. at least 25 grams of food per day.”

Also “load” with protein

“Like fiber, protein helps you feel full naturally by affecting the production of satiety hormones,” Ansel says. “It takes a long time to digest, so you’re unlikely to snack after a protein-rich meal. Here’s a nice trick: Protein also digests more energy than fat or carbs, for example, so you don’t save on fish, chicken, turkey for maximum effect. Aim for 20 grams per meal of lean protein, such as eggs and low-fat dairy products.

Add fat-rich foods to your diet

“The year is 2023, but I still run into a lot of people who are afraid of oil,” Cording says. She states that the fat helps you feel full for longer and may help prevent the blood sugar drop that makes you feel hungry. Include healthy fats such as olive oil, avocados, nuts, seeds and oily fish in your diet. “Once you start being more mindful of your fat intake, it can really help,” she says. percentage of your total daily calorie intake.

Balance your carbohydrates

Carbs aren’t all bad, but Cording says it’s important to balance them with protein and fat to help you feel full for longer (and therefore you’re less likely to mindlessly snack). This includes things like eggs on whole-grain toast or avocado and natural peanut butter on crackers. It’s worth noting that dietary recommendations recommend that carbohydrates make up 45% to 65% of total daily calories.

getting enough sleep

It is well known that sleep deprivation can cause weight gain. It all comes down to hormones: sleep-deprived people produce more ghrelin, a hormone that stimulates appetite. And they produce less leptin, the hormone that tells you you’ve eaten enough. There is also evidence that people who are extremely sleepy consume more calories and more carbohydrates. And unsurprisingly, it’s harder to control your impulses when you’re exhausted (which means it might seem like a good idea to have cookie after cookie).

Moisturize, Moisturize, Moisturize

Sometimes when you think you’re hungry, you’re actually thirsty, maybe even a little thirsty. So try drinking a large glass of water between meals, before snacking. It’s also a good idea to do this before meals: One study found that it led to greater weight loss. Carry a bottle with you throughout the day to drink on the go.

reduce sugar

“It’s not clear whether sugar alone causes weight gain,” says Ansel. “But one thing’s for sure—it tends to act on foods that are very high in calories. Whether it’s soda, sweetened lattes, or dessert, these should be the first foods you try to lose weight.” And remember, desserts are hidden in all kinds of foods like ketchup, bread, salad dressing.

eat more carefully

In other words, slow down. Your brain has to catch your mouth and send a signal that you’re full, which is more difficult when you’re eating too fast. Also, studies have shown that you tend to eat more when you are distracted. So hide your phone, turn off the TV and watch what you eat.

Previously, Focus wrote about how to lose weight effectively in 7 days.