How to lose weight without diet or exercise: 6 scientifically proven tips:

If you’re looking for easy ways drop some pounds as the New Year approaches, you’re probably wondering how to lose weight without diet or exercise.
And while it’s not possible to lose weight significantly or in the long-term without some changes to your lifestyle, like following one of the diets that work or doing an occasional HIIT workout, there are some things you can do to help you on your way if you’re starting the whole process from scratch.
A healthy diet and good exercise habits aren’t just necessary for weight loss though. Not only are there huge physical benefits – like improved heart health, bone density and lung capacity – to working out and having a well-proportioned diet, there are mental ones as well. Exercise has been known to reduce anxiety and depression, improve self-esteem and help people handle stress.
How to lose weight without diet or exercise:
If you’re looking to know what you can do to start your weight loss journey in the new year, without changing your diet or exercise habits, take a look at these tips.

1. Eat more protein:
   Eating enough protein is one of the most important things to do when trying to lose weight, says David Stache, nutritionist for leading sports brand Warrior.
   “Eating more protein in meals and snacks can satisfy hunger for a longer period of time, as it takes longer to digest, which in turn makes you stay fuller for longer.”
   A study from Harvard School of Public Health also shows this, with research suggesting that a high-protein diet keeps you feeling significantly more full throughout the day than one that’s heavy in carbohydrates or fats. While other studies from 2006 prove that those who eat meals high in protein are less likely to feel snackish later on, due to the reduced levels of the ghrelin hormone – otherwise known as the “hunger hormone” – in the body.
   And if you are working out, even a little bit, then protein is even more important. “Protein also gives your muscles what they need to recover post-workout, meaning you’re ready to be back in the gym or exercising much sooner,” our expert says.
   It’s also easier than ever to get the right amount of protein for your size. And it doesn’t involve eating your own bodyweight in chicken. “You can get protein in various sources, such as protein snacks, like the Warrior RAW or Warrior CRUNCH flapjacks and bars that include high-quality milk 20g protein and have low sugar levels, but still taste delicious so you don’t have to feel like you are depriving yourself.”

2. Don’t buy sugary foods
   If you’re looking to lose weight without making major lifestyle changes, one of the best things you can do is reduce your sugar intake.
   As David says, “Reducing sugar intake, exercising 4-5 times per week and introducing more protein can all be effective methods to help with weight loss.”
   And there’s one sure-fire way to reduce sugar intake that works every time: don’t buy sugary foods on your weekly shop. A 2016 study found this to be one of the most effective ways to reduce the consumption of high-sugar foods as they concluded that if high calorie foods are more visible in the house, then residents are likely to weigh more than those who only have a bowl of fruit in sight.
   However, there’s also evidence that says giving up sugar cold-turkey won’t work. As one study from Princeton University suggests, over time, intermittent sugar consumption is capable of producing a “dependency”, behaviour and neuro-chemical changes not dissimilar to substance abuse. It’s important to learn how to quit sugar slowly, choosing to substitute favourite snacks and drinks with healthy alternatives that produce the same effect.

3. Eat fibre-rich foods
   Similar to eating more protein, a high-fibre diet has proven links to satiety and helping you feel fuller for longer.

One study looked at the properties of oats, a high-fibre food, and found that this classic breakfast staple helps to release satiety hormones that stimulate the release of peptides involved in regulating appetite. Whether eaten as part of a meal or included as an extract, the study found that oats have a overwhelmingly positive effect on reducing appetite over a few hours.
And along with its ability to help improve digestion, fibre has been proven to lower the risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Foods that are typically high in fibre include:
Beans
Lentils
Popcorn
Berries
Avocado
Whole grains
Apples
Dried fruit
Potatoes
Nuts
Some studies also show that a particular type of fibre, called viscous fibre, is useful for those trying to lose weight. One study, published in the American Journal of the College of Nutrition, shows that it not only increases fullness but reduces food intake in the hours after consumption.

1. Cook more meals at home
   Studies from Johns Hopkins University suggest that those who cook at home more often have a healthier diet overall. This, the research suggests, is because restaurant meals tend to contain higher amounts of sodium, saturate fats and more calories that the food you cook at home.
   Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, says that as well as this, home cooking is likely to use fresher ingredients and gives people the chance to incorporate more vegetables and natural ingredients in their diet.

1. Fix your sleep schedule:
   Three lockdowns and multiple disruptions to our daily life later, it’s easy to see why some of us have been experiencing a serious lack of sleep. But if you’re looking to lose weight without diet or exercise, learning how to fix your sleep schedule should be a top priority.
   “Aiming to enjoy more quality sleep is a realistic and beneficial way to lose weight or avoid weight-gain,” Hussain says. “Research has suggested a link between a lack of sleep and weight gain in people of all ages. This may be due to the duration of sleep affecting ghrelin and leptin levels; these are the hormones that regulate hunger. If you feel tired, you are also less likely to exercise, which can contribute to weight gain.”
   He suggests setting up a consistent bedtime and wake-up time can help people get back into healthier habits. This is because it gets the body back into the routine of feeling tired and awake at the same time every day.
   “This allows you to enjoy a longer and better-quality sleep each night, which will help to keep your hunger hormones in balance.”
   “Not only that,” he adds, “You will be more inclined to exercise regularly because you’ll have the energy to do so.”
2. Make savvy food swaps:
   Savvy food swaps are an easy way to incorporate a healthier way of eating into your daily life in the long-term, registered nutritionist Kate Delmar-Morgan says.
   As devised for the Institute for Optimum Nutrition, Kate’s suggestions include swapping classic mashed potato for mashed root vegetables and regular pizza for cauliflower pizza (pictured above).
   “If mashed potato is your go-to comfort food, it might be time for a rethink,” she says. “Potatoes have a high glycemic index (GI), particularly when mashed, meaning they release sugar quickly. This can cause a rapid rise in blood sugars. Then, a subsequent ‘crash’, making you feel drowsy and unproductive. Swapping your favorite mashed potato for a lower GI option made from sweet potato, celeriac, carrot or swede can offer greater nutrition. And it helps to stabilize blood sugars. This will also give you a greater variety of vegetables in your diet and provide you with a wider range of nutrients and more consistent energy.”
   As well as being helpful for losing weight, “sweet potato and carrot are an excellent source of beta-carotene. This is an antioxidant which the body converts into vitamin A to support healthy skin, immune health and vision.”
   And when it comes to swapping out your favorite pizza, going for a vegetable-based base isn’t going to be as bad as you might think.

thanks
@haidermehdi @hassanabid
@event-horizon@vvarishayy