Losing weight without exercising: tips and mental tricks
Weight Watchers, eating no carbs, super exercising, there are all kinds of ways to lose weight. Losing weight without exercising is also definitely possible, but you have to pay close attention to what you eat. Especially if you want it to go fast, but how do you keep it healthy
Losing weight without exercising tips:
There are a variety of ways to lose weight without exercising in the process, namely:
- Drink plenty of water
- Eat four servings of vegetables a day
- Leave the candy alone
- Have a cheat day
- Use fasting
Drink lots of water
Hunger and thirst are often confused. Drinking two liters of water a day ensures that you are well hydrated. As a result, you may experience less confusion of thirst with hunger.
Research also shows that drinking water causes you to eat less during meals. This study specifically involved middle-aged and older adults. Half a liter of water had to be drunk before each meal.
That puts you at 1.5 liters of water in a day anyway. The group that tried to slim down with water lost two pounds more in 12 weeks than the group that tried to slim down without drinking extra water[1].
Take four servings of vegetables a day
This may sound like a lot, but a bowl of snack carrots and starting your day with a green smoothie already ensures that you only need to serve two types of vegetables at dinner. That way, getting to four servings of vegetables a day becomes a lot easier.
Eating more vegetables causes your hunger hormone to become less sensitive, which in turn reduces your cravings. Apps have even been developed to help people eat more vegetables[2].
Leave candy for what it is
When losing weight without exercise, it’s still important to eat fewer calories than you burn. That’s why it’s wise to avoid sweets, such as chocolate, chips, licorice, cakes, or similar treats. These are often calorie bombs, which makes it very difficult to lose weight without exercising.
By eating especially healthy and snacking with a cucumber or other vegetable, you will make losing weight without exercising much easier.
Have 1 cheatday
You can have a cheat day once a week or every two weeks. Use this day to let your body know that there’s enough food available. This prevents your metabolism from slowing down, which in turn makes it harder to lose weight without exercising.
During cheat day, for example, you can have a pizza. Just don't go too crazy during cheat day, which can cause the weight you lost the week before to come back on.
In addition, having a cheat day also helps you stay away from things like chocolate or cola on the other days[3].
Use fasting
Intermittent Fasting is also popular for losing weight without exercising. For example, you can not eat for sixteen hours and eat for eight. Then if you last ate at eight in the evening, you will have your breakfast (breakfast) at noon. There are other options as well, such as twenty hours of fasting. There are even people who do not eat for three days, but to begin with, sixteen hours of fasting is a pleasant method.
This can help you lose weight, but it also has other benefits, such as improving your gut flora and sleep patterns[4].
The mental part of losing weight
Yes all those tips are nice and all, but then do it! There are all kinds of reasons why it is mentally difficult to comply. You may think you can't do it, or that you can't eat all kinds of delicious things. I'm going to give you some tips in advance on how to deal with this.
Unhelpful thoughts
Thoughts such as that you don't like healthy food, or that you can't live without chocolate are not at all helpful if you want to lose weight without exercising.
What you can then do is reverse unhelpful thoughts, such as:
Healthy food is not tasty >>> I'm going to figure out how to make healthy food tasty in a healthy way.
I can't fast >>>> I can skip my breakfast.
At night I need to eat something >>> When I sleep I don't eat.
If I drink a lot, I have to pee often >>>> If I drink a lot, I eat less and have to poop less 😉.
In this way, overlearning can help you do what it takes to lose weight more easily with healthy eating and without exercising.
Now you're in the mood for that tasty
Sometimes you're not hungry, but just super hungry for chips, cola, sugar or chocolate. Oh, you must have that now.
Very irritating, because giving in to that often feels like failure. And that your day as far as your diet is concerned has then failed anyway.
Instead, you can say to yourself, "Yes, I'm craving that one right now, and I may eat that too, but I'm just putting it off for a while." Putting it off makes it much easier not to do this, than if you don't like something. You just put it off until your cheat day.
Self Confidence
Self-confidence is very important before you begin your weight loss plan. In fact, it is important to begin at all. If you have confidence in yourself, that you can do it, you will believe in it and do what it takes. As a result, you will get started faster.
Don't have this confidence? Then chances are you won't get started.
To boost your self-confidence, you can already make a list of everything you've accomplished and what you can do. You may start with your lacing diploma.
In addition, you can also read this blog with tips for increased self-confidence.
Resolving old traumas
Sometimes it's very mysterious why you are actually gaining weight all of a sudden and you can't manage to lose weight. This may be due to old unconscious traumas. Something in your current life triggers an unconscious belief about why it is better to be fat, for example, and that can cause your unconscious to cause you to also just get a little fatter than you consciously want to be.
In that case, it is important to resolve this. One way to do this is with hypnosis.
Also check out this video on hypnosis and losing weight without exercise
https://www.youtube.com/watch?v=rcm-O62EUSM
Hypnosis and losing weight without exercising
With hypnosis, you can influence a wide range of things—from beliefs about healthy eating to what you enjoy. Subconscious traumas can be identified and resolved. Scientific research—in which hypnosis is compared to cognitive behavioral therapy—shows that people who used hypnosis lost more weight 94% of the time than those who did not use hypnosis[5].
There are an awful lot of hypnosis techniques that can help people lose weight without exercising.
Regression, for example, is a technique for identifying the origins of unhelpful beliefs, such as why you don't like healthy food, or why you are suddenly just getting fatter? In this way, unconscious trauma can also be traced.
After you are put into hypnosis, you are asked to go back to the first moment when you felt or thought something, for example, the idea that healthy food doesn't taste good. Because you are in hypnosis, a memory will immediately reveal itself to you. That memory is then often the moment when the unhelpful belief arose.
Next, you will do ething with that moment to make sure you get rid of that belief. For example, you can empathize with other people who were there in that memory, or you can use your imagination to change the entire moment. For example, you can have your current adult person talk to your child-self about how you're doing and that you don't need that wrong belief.
These types of techniques help you get rid of an awkward belief quickly. This helps you to be able to change your behavior immediately, making it easier to enjoy healthy eating.
In addition, you can learn self-hypnosis techniques that help you feel satisfied faster when you have eaten something[6]. This will also help you eat less.
Are you curious about hypnosis? Are you a dietitian or help people (or yourself) lose weight? If so, knowledge of hypnosis can be a great addition to what you can offer people.
During a hypnosis playshop, you will learn the basics of hypnosis and how to make people feel good about it in one day.
You can also join a seminar. During a seminar, you can also see demonstrations of a hypnosis session.
Or sign up right away for one of the Hypnosis Institute of the Netherlands’ training programs. The programs are offered in person and online.
Also pin this handy infographic as a reminder:
Sources:
[1] https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2009.235
[2] https://link.springer.com/article/10.1186/s12966-017-0563-2
[3] https://blog.nasm.org/nutrition/cheat-meals-make-diet-sense
[4] https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-071816-064634
[5] https://psycnet.apa.org/record/2018-03961-001
[6] https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22262