We all want to lose weight but how many of us actually put in the effort to eat fewer donuts and sweat it out in the gym? Losing weight without dieting or strenuous exercise might sound like a fairy tale, but it’s not. A few small lifestyle adjustments could have a big impact on your overall weight. With these six tips, you’ll be able to have your cake and eat it too.
1. Stand Up More
Sitting is one of the silent reasons behind obesity. Sitting for long hours everyday slows down your metabolism and burns no calories. Unfortunately, most of us have desk jobs that require us to sit all day. You can burn more calories every day simply by getting up more. Stand when you’re taking a call and pace the room instead of sitting for the whole duration. You can also stand during your coffee breaks and speak to your colleagues in person instead of sending them an internal message. You spend a major part of your day at work, so think of all the calories you could burn if you used that time smartly.
2. Explore Acupuncture
Sticking needles into your body might sound terrifying, but it could actually help you shed a few extra pounds. Acupuncture is an ancient Chinese form of therapy that tries to channel the flow of energy through your body. Ear therapy in acupuncture is supposed to be very effective for weight loss. Chinese medicine believes that your hunger impulses are controlled within your ear. Acupuncture controls the flow of these impulses, working to suppress your appetite. This makes you eat much less than you used to, lowering your calorie intake without you even realizing it.
3. Eat Your Dinner Earlier
If you’re eating dinner at 10 in the night, you will still be piling on the pounds regardless of how healthy your meals are. Researchers have found that your digestive system is most active in the daytime and becomes slower towards the night. Mice who were fed before 8 pm lost about 20% of their body weight. On the other hand, mice who were allowed to eat whenever they felt like it gained up to 25% of their body weight. The difference wasn’t in what they were fed, but when. So if you can make this small adjustment to your meal timings, you can be sure you’ll see results.
4. Maintain A Food Diary
A food diary is a great way to shame yourself into indulging less. Keep a record of everything you eat through the day along with the quantities. When you’re forced to confront yourself with how much you’ve eaten, you’ll start eating much healthier. You’re less likely to eat an entire bag of chips when you know that you’re going to hold yourself accountable for it later To use shame even more effectively to reduce weight, you can have someone go through your food diary often. They can help you stay on the right track by guilt-tripping you into eating healthier.
5. Freeze Off Your Fat
Turning down the thermostat by just 4 degrees could actually help you burn fat. Fat in our bodies can be broadly classified into white fat and brown fat. White fat is stubborn fat that is dangerous in large amounts. Brown fat however, is essential for fuel and insulation. When we expose ourselves to colder temperatures, the white fat in our body transforms into a light brown fat. This fat then burns itself to keep us warm. You don’t have to be shivering in the cold for this to happen. Just a few degrees lower than what you’re used to can trigger this reaction.
6. Don’t Sacrifice Your Sleep
Sleep is absolutely essential, yet most of us don’t sleep as much as we should. If you’re not getting eight hours of sleep every single night, you’re making it more difficult for yourself to lose weight. When your body is sleep deprived, it begins to produce higher levels of cortisol and insulin. Both these hormones increase fat storage instead of burning it off. Skimping on sleep also makes you tired through the day. This means you’re far less likely to stay active and burn calories during the day.