Learn how to lose 15 pounds in a month without exercising! To be able to lose 15 pounds in 1 month, you will need to burn 3500 calories per day which can be difficult but there are ways that you can use which we will be covering below.
How To Lose 15 Pounds In A Month Without Exercising
1. Fill up your plate with the “six section meal wheel”
In order to lose weight, all your meals should be well-balanced. For this, you need to consume the right mix of vegetables, fruits, proteins, and grains. Imagine that your plate is divided into 6 portions.
Fill up one portion with protein, two with whole grains and remaining three with vegetables and fruits. This might not be possible for every meal but it is a good guide to losing weight. You can also use smaller plates for portion control or eat on colored plates that show how much of each food group is needed for weight loss/weight maintenance.
2. Eat slowly-put down that spoon/fork from time to time!
Before taking the next bite, swallow the food in your mouth. Make sure you chew each morsel slowly. This will give your body time to send the ‘feeling full’ signal to the brain. Sending this signal requires hormones which take time to journey to the brain. So each time you put your fork or spoon down, you allow your body adequate time to send that signal so that the satiety hormone can reach the brain.
3. Limit calorie-intake
A woman of average size and moderate activity levels needs 1600 calories per day whereas a man needs 2000 calories per day to maintain ideal body weight. So ideally, each meal should contain no more than 400 calories for a woman and 500 for a man.
These amounts allow for healthy variety and also keep one satisfied. Learn to estimate calories and portion sizes. You can also fill up on fruits and vegetables before each meal since they are lower in calories but higher in fiber that helps you remain full longer and eat lesser.
4. Drink green tea
Researchers have documented this for a fact. As per an article in the Journal of Nutrition, green tea catechins alter the body’s’ fat storage by stimulating its fight or flight response. Thus, drinking 2-3 cups of green tea daily can actually give you a flatter stomach.
5. Eat breakfast daily
Breakfast is the most important meal of the day and you mustn’t skip it. Never leave your home hungry in the morning as it will only lead to unhealthy food cravings. Have a protein-rich breakfast to fuel your body and mind. Also, carry your own food to work or even to the movies so you are not tempted to indulge.
6. Watch out for hidden sugar and trans fats
Apart from soft drinks, candy and desserts, sugar is found in tons of other foods. So learn to read food labels. The same goes for hidden trans fats and sodium which are plentiful in so-called ‘low-calorie’ foods. To compensate for the lower fats, manufacturers often add colors and other taste enhancers to packaged foods. So it is best to stay away from them.
7. Keep a food journal
A food journal will keep you accountable and can help you avoid mindlessly snacking on a bag of chips. In a food journal, you write down how much you have eaten and this helps you practice food portion control.
A food log also helps give you a reality check and awareness that whatever you are putting in your mouth will soon be recorded. A study has also proven that people who kept a food journal were more likely to lose twice as much weight than those who didn’t.
8. Focus on proteins
Men and women who ate a protein-rich breakfast consisting of eggs were seen to lose 65% more weight and also had a 61% reduction in their BMI than people who ate an equal calorie bagel. Protein-rich foods tend to keep you more satisfied until the next meal. Do not be afraid of consuming eggs- go for two egg whites and one egg yolk which can keep cholesterol levels low.
9. Snack on nuts
Nuts are rich in monounsaturated fats that are known to stimulate fat burning. Come mid-afternoon many people find their energy levels going down leading to unhealthy food cravings. These can sabotage your weight loss goals. Having about 20 nuts can provide you with high amounts of fiber and proteins to keep you full until dinnertime.
10. Eat 4 grams of fiber or more in each meal
According to a study at Tufts University, women who ate 13 grams of fiber or less per day were five times more likely to be overweight than those who ate more fiber. Fiber works in a number of ways to promote weight loss:
- It lowers your total caloric intake without making you feel deprived.
- Fibrous foods require more chewing which slows down your eating.
- It also pushes down the food at a higher speed boosting your satiety hormones.
11. Stand more
According to a study conducted at Iowa State University, obese women stand for 2 hours less than lean women. This can actually make a difference of 300 calories! So stand more often at work or in the waiting room-you just might burn 100 calories more (by standing for an hour) than if you were sitting.
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