Healthytalk8 Many people desire to remain healthy or fit without going gym or doing any exercising, and yes it is possible.
But, without doing physical activity it becomes very hard to maintain a fit body, any physical activity even just 15-30 minutes of walking is necessary.
Many people remain fit, even muscular without going to the gym, something like this – doing all your work yourself, eating healthy food, etc.
Learn – Simple Exercises For Beginners: At Home
Here are 9 Excellent ways to remain fit without joining a gym or doing hard exercise, also help in weight loss, with science-backed.
Ways to Stay Fit Without Exercise
Contents
If you want to stay healthy without going to the gym and exercising, then you have to be more active which also helps in weight loss.
Eat Enough Protein Daily
We need enough protein daily, which is made up of amino acids, that play a vital role in repairing muscles, and bones.
The body is also used this an energy source.
Protein has a very good effect on hunger which increases the feeling of fullness and, as a result, helps you to consume less food (2).
This is because proteins affect several hormones, including ghrelin (for hunger) and GLP-1 which play a vital role in appetite, and fullness.
Consuming proteins with healthy fats foods, such as:
- Fatty fish
- Nuts
- Guava
- Watercress
- Avocados
- Spinach
NOTE: We need only 0.8 to 1 g of protein per/kilo bodyweight – if you are a 70 kg person, you need only 65-70 grams of protein.
However, if you are children, pregnant, and breastfeeding woman, need more protein.
In the case of a sportsman, an athlete, needs extra protein, according to their activity level.
A study showed overweight women who ate 2 eggs in breakfast and fewer calories in the afternoon, compared to those who ate grain food in the afternoon.
As a result, they ate fewer calories at the end of the day and during the next 36 hours.
Fiber-Rich Foods
Dietary fiber is excellent for the stomach, which decreases the chance of constipation, by giving stool a soft layer.
Fiber absorbs water from the stool that solidifies and softens the poop so that they pass more easily, which promotes overall bowel health.
There are two types of fiber – soluble, and insoluble fiber:
- Soluble fiber: It assists speed with increasing the travel of food in the digestive system, and preventing constipation.
- Insoluble fiber: Is like a roughage that pushes things forward into your elementary canal.
One study showed that eating soluble fiber daily is linked to a loss of belly fat and a 3.7% lower risk of gaining belly fat.
There is a type of fibre called viscous fiber which can be especially helpful for weight loss and increase fullness and reduce food intake (4).
- Fruits like berries, avocado apples, citrus fruit, Barley
- Vegetables like broccoli, carrots, peas, psyllium, cauliflower
- Dry fruits like nuts, chickpeas, legumes, beans
- Whole grain, sprouts, wheat
- Oats
8 Home Remedies To Help Relieve Constipation Naturally
Eat Fewer Meals Than Before
To achieve a healthy weight you need to consume fewer calories than you consume before.
Eating less can certainly help in staying fit, and healthy.
Food sizes have increased over the past few decades, especially from restaurants.
Large portions of food lead people to overeat which is linked to raised weight gain and obesity, which enhances the risk of heart attack, stomach issues, etc (5).
Eating just a little less can make a big difference in your health, where less food consumption occurs.
NOTE: Basically, eating less food means cutting down the amount of food you eat daily, by some percentage.
Try Weight Lose Foods And Liquids
Yes, weight loss food and liquid are some of the popular foods that are easily found in almost every home, especially in obese people.
Here are some popular foods, and liquids that may help in weight loss.
- salmon
- Beans
- dark chocolate
- whole eggs, if you heart patient then avoid the yellow part of the egg, as it contains much cholesterol.
- Green leaf vebegtables
- kale
- spinach
- collards
- Lemon water
- Green tea
- Apple cider vinegar
- Soups
- coffee, black tea
These certain foods and liquids are low in calories, and high in protein, which kicks up metabolism, and prevents frequent cravings.
Drink Enough Water
Drinking water revs your metabolism, especially warm water in the morning with an empty stomach, which helps to reduce weight.
Studies showed that drinking 1 to 2 glasses of water before 30 minutes of meals can reduce appetite and number of calories.
Warm water helps you to break down your fat molecules faster which leads to weight loss.
However, drinking warm water in the morning clears the stomach waste substance which makes you feel hungry.
Learn – Cold Water Vs Hot Water
Add More Activity To Your Daily Life
Daily activity keeps you fit, and healthy and also improves your stomach, heart, and lungs health.
With some small changes in your life, you can stay fit without going to the gym.
You just have to fight laziness which I think is one of the most common reasons for being obese. how can fight laziness? here are:
Daily Activities
- Listen to music while cleaning
- Take the stairs instead of the elevator
- Play outdoor games, you can play also active indoor games
- Go for a walk after eating
- Instead of going to delivery and grocery pickup, go and buy yourself
- Go the long way instead of the short one
- Clean with yourself instead of electronic things for cleaning like a washing machine, vacuum cleaner, dishwasher, etc
- Instead of sitting, standing is better, it would burn more calories than sitting.
- It would be better to cycle and walk instead of driving.
Avoid Sitting For More Than 30 Minutes At a time
If you work sitting in the office or you work from home then you should get up every 30 mint and move around a little, it increases blood circulation.
NOTE: Sitting for too long makes your metabolism slow, affects blood sugar levels, and raises body fat, as resulting in weaker muscles and bones.
Sitting for a long time can lead to:
- Weakens your back
- poor posture
- risk of diabetes
- heart stroke
- spider veins
- increase the risk of premature death
- pulmonary embolism
- bone rises from the back of the neck.
One study found that no matter how much exercise you do, you should take a break after every 30 minutes.
So make sure, every 30 minutes get up, and go for a walk.
Stay Away From Unhealthy Foods
Eating processed, fast, and highly fatty foods are the most common reason for obesity (overweight).
Street food, like momos, chilli potatoes, and other junk food promote health disease like kidney stones, type II diabetes, fatty liver, etc.
We are not saying that should stop completely, you can eat twice a month, but not twice a week, doing so will not be good for your health at all.
Unhealthy or street food leads imbalance of hormones, such as leptin and serotonin, which could also lead to food cravings.
NOTE: It will take time approx 1 to 3 weeks if you want to lose weight or get fit quickly, then you should add some basic exercise such as running.
Down Line
Warm water helps to break down your fat molecules faster which leads to weight loss. you will see the result in 1 to 2 months.
To achieve a healthy weight you need to consume fewer calories than you consume before.
NOTE: We need only 0.8 to 1 gram of protein per/kilo bodyweight – if you are a 70 kg person, you need only 65-70 grams of protein.
