5 Simple ways to loose weight without exercise - 21 GRAMS
5 Simple ways to lose weight without Exercise
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check. For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man. Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.
Don't eat sugar and avoid sugar-sweetened drinks
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount.
When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat.
excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly
It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems.
Liquid sugar is even worse in this regard. Liquid calories don't get "registered" by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories. Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks.
Eat more protein
Protein is the most important macronutrient when it comes to losing weight. Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation. It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.
If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet. The amount and quality of protein consumed was inversely related to fat in the body.
Cut carbs from your diet
Carb restriction is a very effective way to lose fat. This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets. Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days.
Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.
Eat foods rich in fiber, especially viscous fiber
Dietary fiber is mostly indigestible plant matter.
It is often claimed that eating plenty of fiber can help with weight loss.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.
Track your foods
People think they're eating "high protein," "low-carb" or whatever, but tend to drastically over- or underestimate.
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.
It doesn't mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.