According to the World Health Organization 2016 statistics, more than 1.9 billion adults (above 18 years) were overweight. Among these people, 650 million were obese. The global prevalence of obesity tripled between 1975 and 2016, demanding immediate solutions to save humanity. Besides, more women struggle with obesity and overweight-related complications than men. Sadly, not every overweight person can engage in heavy cardio exercises, the exclusive weight loss secret today. However, in this article, you will learn about the top weight-loss methods without heavy cardio, as discussed below.
Natural Weight Loss Techniques
Losing weight shouldn’t be as hard as it seems for you. Besides, it doesn’t have to involve heavy workouts and lots of questionable information available on the internet. Our first technique involves the natural ways to lose weight without immensely working out. Check them below.
Change Your Diet
Diet plays a significant role in your weight loss journey. Your body reflects what you consume, which necessitates anyone planning to lose weight to eat right. Besides taking more water, it is advisable to consume more proteins – the core of nutrients in weight loss. Besides making you full most of the time and reducing your appetite, a high protein diet forces your body to utilize the stored carbs to produce energy which aids you in weight loss.
Other dietary changes you should make include eating whole, single-ingredient foods – very filling, minimizing processed foods and sugar intake, increasing unsweetened coffee and green tea intake, stocking up more healthy snacks and foods, and avoiding liquid calories. Besides, it would also be great to practice intermittent fasting, incorporate more fruits and veggies, do smaller servings, and have a low-carb diet.
Get Better Sleep Quality
Adequate and quality sleep is a vital aspect of losing weight. Most sleep-deprived people are likely to develop obesity which explains why your weight loss journey requires you to sleep well and enough. Sleep deprivation disrupts the performance of your appetite hormones which results in poor appetite regulation.
Make Daily Outdoor Walks Your Routine
Obesity and overweight occur due to:
Increased consumption of energy-dense foods – rich in sugars and fats
Increased physical inactivity due to an increasingly sedentary lifestyle.
Whichever the cause, increasing your physical activities can significantly aid your weight loss journey. Short but constant outdoor walks effectively keep your body physically active and eventually promote it to burn calories and lose weight.
Book Appointments for Sauna Sessions
Besides basking in the heat, the sauna also offers the beneficial weight loss effect that anyone struggling with obesity and overweight longs for. However, the sauna weight loss results can be more immediate and visible by combining other tips such as a healthy lifestyle – eating right and exercising. Several ways in which you can lose weight through sauna include:
Detoxification – Removal of toxins and impurities from the body.
Water loss – Sauna mainly involves sweating out unnecessary elements from your body, allowing you to lose a few pounds.
- Increased metabolism
- Stress reduction
- Increased energy levels
- Supplements
Dietary supplements are increasingly popular weight loss options for people who find significant lifestyle changes overwhelming. However, when choosing a supplement in the market, you should get proof of the ingredients’ safety and effectiveness before purchasing. Moreover, you should also research and determine if the supplements interact or interfere with medication you may be using – diabetes, high blood pressure, liver, and heart diseases, among other medical conditions.
The seller should explain how the supplements work on the effectiveness, whether by blocking the absorption of fats or carbs, enhancing metabolism, or reducing your appetite, among other techniques. These supplements come in various types, from HGH to multivitamins and protein, among others. Besides the safety and effectiveness, you should also ensure that you choose the right supplement depending on your needs. If you struggle with inadequate growth hormone HGH, then a Humatrope injection would do. High HGH levels contribute to a range of functions in the body, from increasing your sex drive and energy levels to higher exercise performance. Besides, this hormone can also help you build muscle mass and repair muscle tissue. The higher energy levels are great for doing more workouts, which burns more fats.
Despite the supplement you choose, you should be wary of products with ephedra. The latter, also known as má huáng, is a plant that contains substances that can stimulate your nervous system, increase the amounts of energy your body burns, decrease your appetite and eventually result in weight loss. It was a common weight loss ingredient in the ’90s but was banned by the U.S. Food and Drug Administration in 2004. The ingredient can cause anxiety, vomiting, nausea, high blood pressure, stroke, heart attack, mood changes, abnormal heartbeat, and death in severe cases.
Anaerobic Training
While both aerobic and anaerobic exercises are a great way to keep your body physically fit, anaerobic training is a more effective way of losing weight – it burns more fats. The latter involves a range of exercises from running to walking and bike riding, among other practices that increase your breathing rate and blood circulation. You can do simple activities for an extended period while holding conversations with others without discomfort. Anaerobic exercises decrease the oxygen supply to your muscles, forcing the body to demand more.
The body produces lactic acid in the process, and eventually, there is no choice to cease the exercise. It (anaerobic) is performed at high-intensity interval training (HIIT), and it involves rotating the intervals with recovery intervals which saves time, increases metabolism, and burns more calories. So, it is a better weight loss mechanism compared to aerobic training.
Losing weight isn’t exclusively about the heavy workouts and questionable information you see on the internet every day. The good news is you can naturally lose weight without heavily working out. The above tips should be of great help, especially if you combine several of them.