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    You are here: Home > Pharmacy News | Health Articles/Tips > General > August 20, 2018

      Want to lose weight without diet or exercise?

      Most of us would jump at the idea of losing weight without diet and exercise, this is indeed possible.With a little care and some changes to your lifestyle, you can make it happen.

      Go for more protein

      Protein keeps you fuller for longer and thus delays hunger pangs. Protein is also essential for keeping our bodies healthy as it promotes growth and boosts metabolism. Simple ways to add more protein to your diet are by simply adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or increasing eggs in your diet.

      Increase fiber

      Fruit, vegetables, legumes and whole grains such as steel cut oats and brown rice are rich in fiber and it’s important to add these to the diet. This works by helping to slow down digestion, prevent constipation and increasing the feeling of fullness.

      Up your Vitamin D

      Research has proved that those with lower levels of Vitamin D have a greater tendency to be obese. Other health issues linked to low vitamin D include type 1 and type 2 Diabetes, metabolic syndrome, depression, anxiety, Osteoporosis and osteoarthritis. Expose your skin to the sun and add Vitamin D rich foods like egg yolks, certain mushrooms, fatty fish and fortified foods to your plate.

      Probiotics

      Research on probiotics shows that they have many positive benefits which include gut and brain function and may also have an impact on weight, fat mass and mood. This includes providing energy for the gut wall and liver cells, controlling body weight and exhibiting anti-cancer properties. Add probiotics to your diet through yogurt, miso, tempeh, kimchi, kombucha, sauerkraut and kefir.

      Increase your sleep

      Sleep is very important if you are trying to lose weight. If you sleep for less than six hours at night, you are at high risk of turning overweight or obese. This disrupts hormones especially those which control metabolism.

      Reduce stress levels

      When you are stressed, the balance of your hormones goes awry. When you get stressed, your body produces hormones called glucocorticoids and too many of these may make you eat more and increase weight gain. Reduce stress by exercising, cutting down on caffeine intake, practicing meditation or yoga, spending time outdoors and more.

      Manage your plate

      Use a smaller plate, it automatically brings down the size of portions that you consume. You can also divide your meals into five to six smaller meals.

      Chew more

      Chewing or mastication kickstarts the process of digestion. Recent research has found that chewing each mouthful completely and increasing the duration of the meal resulted in lesser food intake.

       

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