There is no shortage of information on the internet about specialized diet plans and exercise routines to achieve weight loss. However, what if a person, either due to personal preferences or serious health reasons, cannot stick to any of these diet and fitness plans? Are there any ways or techniques to shed those extra pounds without actually hitting the gym or altering your eating habits too much?
Fortunately, yes! In fact, there exist a plethora of actionable and effective ways of burning calories without or diet or exercise. Here’s how:
1. Don’t Stay Up Too Late
Many people think that staying up late night can help them burn more calories since their body moves more. Unfortunately, the opposite is true. Aside from preventing your body to recover and build muscles, lack of enough sleep at night will also increase cortisol level in your body.
Cortisol is a stress hormone that controls our mood, motivation, and fear. High cortisol levels trigger your body to conserve energy to fuel your waking hours, which means that you will not burn the stored fat in your body if you stay up too late at night.
2. Reduce Your Meal Portions
Taking control of your meal portions is another way to prevent your body from gaining more weight but without depriving yourself.
According to British Nutrition Foundation, eating slowly and with smaller portions can make you feel more satisfied after a meal, as well as allows your body to digest the food easier and turn it into energy faster. Not only, but it could also help keep your sugar and insulin levels stable, so your body’s tendency to store fat will diminish as well.
3. Use Red Plates to Eat Less
Another easy trick to reduce your food consumption is by eating off of red plates. While it seems bizarre at first glance, but there are studies which support this unusual practice. The possible explanation, according to scientists, is that we tend to associate the color red with stopping and caution, which then subconsciously tells us to eat less.
4. Avoiding Soda and Sugary Drinks
It’s already known to many that eating sugar can make you fat, especially if it comes in forms of fizzling soda, smoothies, and other sugar-filled beverages. But why?
According to research, consuming too much sugar (which is quite easy when drinking sodas) can spike your blood sugar level out of the normal range. This can set off the insulin level to go up quickly, which can cause you to feel even more hungry, store excess fats, and worse, suffer from Type 2 Diabetes.
5. Testosterone Replacement Therapy
Testosterone Replacement Therapy, simply known as TRT, is an increasingly popular medical treatment these days due to a plethora of benefits it provides, including weight loss. For the uninitiated, TRT is a treatment where the patient’s testosterone level is increased by supplying them with synthesized testosterone through injection, pills, patches, oral spray, gels.
Increasing the testosterone level has proven effects on metabolic improvement of an individual, especially testosterone-deficient men. In fact, one study in 2012 revealed that men who received testosterone injections for five years were able to reduce their body weight about 4% after 1 year to more than 13% after 5 years.
In conclusion, there are indeed many ways to lose weight without having to follow a strict diet plan or an intense workout routine. With simple adjustments to one’s habits and some help from medical professionals, one can achieve their desired body weight in due time.