Lose weight without diet or gym

There are many ways to lose weight without dieting or going to the gym, as many people cannot follow a specific diet or go to the gym to exercise.

So, in this article, we will present a group of ways to lose weight without the need to follow a specific diet or go to a gym.

Practices that help you lose weight without dieting or gym

There are several practices that, if followed in a person's life, can help him lose weight without having to go on a diet, including the following:

It is preferable to eat slowly and limit the time spent eating each meal to no less than 20 minutes. This habit helps you feel full for a longer period and consume fewer calories.
It's important to ensure that meals contain plenty of vegetables, fiber, and water, which help you feel full for longer periods. Additionally, they are low in calories, so it's recommended to add more vegetables to meals.
Soup is an important part of the diet, as it helps you feel full for longer during the fasting months. It is preferable to eat vegetable soup and chicken soup, which are fat-free.
The meal should contain whole grains such as oats, whole wheat, brown rice, and barley. They are low in calories, contain less fat, and do not cause blood glucose levels to rise too quickly.
Sausages, processed meats, and sausages are also very high in fat, and avoiding them will contribute to weight loss. Therefore, you should eat fresh poultry and red meat that is free of fat.
Including unsweetened drinks in your diet can help fill your stomach and keep you full, such as lemonade, low-calorie fruit drinks, mint drinks, and sugar-free drinks.
Using small plates and short, tall and thin cups contributes to reducing consumption of drinks and foods.

Low-calorie fruits help with weight loss.

There are a group of fruits that, when eaten, contribute to reducing weight gain. These low-calorie fruits include the following:

Grapefruit helps in weight loss.
Berries are packed with vitamins and nutrients, and are low in calories. Half a cup of blueberries contains 42 calories, 12 percent of your daily value of vitamin C, and vitamin K. Eating berries can help lower blood cholesterol and help you lose weight.
Adding apples to our diet is beneficial for weight loss, and leads to satiety due to the large amount of fiber it contains for a long time and its low calories.
Kiwi fruit contains vitamins C and E, has a low glycemic index, and is rich in fiber, which makes you feel full and helps you lose weight.
Passion fruit is low in calories, with one fruit containing only 17 calories. It also contains iron, vitamin A, potassium, and vitamin C. It also contains a high percentage of fiber, which contributes to feelings of fullness and appetite control. It also lowers insulin levels in the blood, helping those who eat it lose weight.
Oranges are a low-calorie fruit that contains a lot of fiber and vitamin D. It is preferable to eat them fresh instead of drinking their juice, as they increase the feeling of fullness and satiety, and they are low in calories.
Avocados are a high-calorie fruit, yet they can aid weight loss by increasing feelings of fullness, reducing appetite, and improving blood cholesterol levels.

Low-calorie vegetables that help with weight loss

There are many vegetables that, when added to the diet, help in losing weight, including the following:

Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, are high in fiber and very low in calories.
Green leafy vegetables such as spinach, kale, and Swiss chard are low in calories and low in carbohydrates, rich in fiber, minerals, and calcium, and help burn fat.
Red chili peppers contain caffeine, which increases feelings of fullness and satiety, reducing overeating. Onions also help reduce appetite.

The appropriate amount of vegetables and fruits to eat per day

The right amount of fruits and vegetables in your diet can help you lose weight throughout the day. This can be achieved by eating them in four or five portions, with each portion being about half a cup of fruits and vegetables.

However, its calories must be carefully calculated, as the number of calories consumed by an individual should not exceed 2,000 calories. It is also necessary to limit the consumption of fruits that contain sugars and sodium.

High-calorie fruits to avoid

There are many fruits that contain a high percentage of sugar and high calories. Examples of these high-calorie fruits that should be avoided or reduced include the following:

Bananas are high in calories, so eating too much of them can lead to weight gain.
Dried fruits such as cashews and almonds also contain high calories that lead to weight gain.
Mangoes are high in calories, as are figs, which contain a huge amount of sugar.
Pineapple is high in calories, with two slices containing 60 calories.
Dates also contain high calories, which can lead to weight gain. 100 grams of dates contain 277 calories, which can contribute to weight gain.

The effect of eating at night on human weight

A study has indicated that eating during the day is better than eating at night. Researchers have shown that those who eat late experience weight gain and higher levels of cholesterol, insulin, and glucose.

The study was conducted on 400 individuals who were addicted to eating at night due to their desire to consume foods rich in fats, sugar, and high calories at this time, but if a healthy meal was eaten, it did not lead to weight gain.

Eating sweets and fried foods at night also makes it difficult to sleep, indigestion, and disrupts the hunger hormone the next day, leading to overeating. It's best to have a light meal containing complex carbohydrates.

Ten tips to lose weight without diet or gym

There are 10 magical tips that anyone who wants to lose weight should include in their diet throughout the day, including the following:

Using cinnamon helps increase the rate of fat burning in the body by adding a spoonful of it to food, adding a spoonful to a hot drink, or preparing a cinnamon drink with honey. Take a cup twice a day, one in the morning before breakfast and one before bed.
Eating oats also contributes to a feeling of fullness and reduces food consumption, as it gives a great feeling of satiety, contributes to the health of the body and heart, and lowers blood glucose levels.
Getting enough sleep at night helps reduce weight gain, as it reduces the secretion of the hunger hormone.
Orange juice is one of the most effective weight loss foods, as it gives a feeling of fullness and helps burn fat. However, it should be consumed unsweetened.
Ginger tea helps increase fat burning, stimulates blood circulation in the body, and reduces feelings of hunger. Ginger tea can be consumed with cinnamon.
Eating a salad rich in vegetables, minerals, and fiber is one of the most important things that contribute to long-term satiety and low calories.
Drinking about six to eight glasses of water makes you feel full for a long time and contributes to increasing fat burning.
Eating parsley with food helps increase fat burning, reduce appetite, and reduce meal size.
Avoiding eating in front of the TV helps reduce the amount of food consumed.