11 Proven Ways to Lose Weight Without Diet or Exercise
Following a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories at ease.
These are effective ways to reduce your weight, as well as prevent future weight gain.
Here are 11 ways to lose weight without diet or exercise. These are all based on science.
1. Chew well and slow down
Your brain needs time to process what you had to eat enough.
Chewing your food well forces you to eat more slowly which is related to less food intake, greater satiety, and more small portions.
How fast you finish your meal can also affect your weight.
A recent review of 23 observational studies found that people who ate fast were more likely to gain weight than those who ate slowly.
Obesity is also much more likely to be fast food.
To get into the habit of eating more slowly, you can help count how many times you bite each bite.
SUMMARY:
Eating your food slowly can help you feel full with fewer calories. This is an easy way to lose weight and prevent weight gain.
2. Use smaller plates for unhealthy foods
The plate of ordinary food is larger today than it was a few decades ago.
This tendency can contribute to weight gain, as the use of a smaller plate can help the parts to eat less by showing them in larger sizes.
On the other hand, a larger plate can make a portion appear smaller, allowing you to add more food.
You can take advantage of this by serving healthier food on a larger plate and less healthy food on a smaller plate.
SUMMARY:
Small plates can make your brain think that you are eating more than yourself. So eating unhealthy food on small plates is smart, so you can eat less.
3. Eat plenty of protein
Protein has a strong effect on appetite. It can increase the feeling of fullness, reduce appetite and help you eat fewer calories.
This may be because proteins affect a number of hormones involved in appetite and satiety, including ghrelin and GLP-1.
One study found that increasing protein intake by 15% to 30% of calories helped participants eat 441 fewer calories per day and decreased within 12 weeks on average, without intentionally limiting any food.
If you are currently eating a grain-based breakfast, you may want to consider switching to a protein-rich diet, such as eggs.
One study found that overweight or obese women who ate eggs for breakfast ate fewer calories at lunch than those who ate grain-based breakfast.
What’s more, they ended up eating fewer calories for the rest of the day and the next 36 hours.
Some examples of high-protein foods include chicken breast, fish, Greek yogurt, lentils, quinoa, and nuts.
SUMMARY:
Adding protein to your diet has been linked to weight loss, even without conscious exercise or calorie restriction.
4. Keep unhealthy foods in front of your eyes
Saving unhealthy foods where you see it can increase appetite and cravings, causing you to eat more.
It is related to weight gain.
A recent study found that if high-calorie foods are found more in the home, residents are more likely to be at risk of overweight than people who simply leave the fruit blade visible.
Store unhealthy foods in front of your eyes, such as in cupboards or cupboards, so they are less likely to attract your attention if you are hungry.
On the other hand, keep healthy foods visible on your countertops and place them in front and in the center of your fridge.
SUMMARY:
If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. It is associated with weight gain and obesity. It is good to see healthy foods like fruits and vegetables.
5. Eat foods rich in fiber
Eating foods rich in fiber can increase satiety, helping you feel fuller for longer.
Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. Increase perfection and reduce food intake.
Viscous fiber forms a gel when it comes into contact with water. This gel increases the absorption time of nutrients and empties the stomach.
Soft fiber is only found in plant foods. Examples include beans, oatmeal cereal, Brussels sprouts, asparagus, oranges, and flax seeds.
The weight loss supplement glucomannan is also very high in fat.
SUMMARY:
Viscous fiber is especially helpful in reducing appetite and food intake. This fiber forms gels that reduce digestion.
6. Drink water regularly
Drinking water can help you eat less and lose weight, especially if you drink it before meals.
A study of adults found that drinking a half-liter (17 ounces) of water about 30 minutes before a meal reduced appetite and calorie intake.
Participants who drank water before meals lost 44% more weight over a 12-week period than those who did not.
If you replace calorie-laden drinks like soda or juice with water, it can have even greater effects.
SUMMARY:
Drinking water before meals can help you eat fewer calories. Replacing a sweet drink with water is especially beneficial.
7. Help yourself to smaller portions
The size of the piece has increased in recent decades, especially in restaurants.
Larger servings encourage people to eat more and are associated with weight gain and obesity.
A study of adults found that doubling the size of a dinner snack resulted in a 30% increase in calories.
Serving a little longer will likely help you eat fewer calories. And you probably won't notice the difference.
SUMMARY:
Large portions have been linked to obesity and can encourage both children and adults to eat more.
8. Eat without electronic interruptions
Paying attention to what you eat can help you consume fewer calories.
People who watch television or play computer games can lose the amount of food they ate. This, in turn, can lead to overeating.
A review of 24 surveys found that people with scattered foods ate about 10% more at that meeting.
Also, the mindless attitude when eating has a greater impact on your eating day after day. People who were distracted by food consumed 25% more calories later than the present meal.
If you eat regularly while watching TV or using electronic devices, you are unknowingly eating more. These extra calories add up and have a big impact on your weight in the long run.
SUMMARY:
People who eat sporadically are more likely to work excessively. Paying attention to your diet can help you eat less and lose weight.
9. Sleep well and avoid stress
People often neglect sleep and stress when it comes to health. In fact, they both have a strong effect on appetite and weight.
Lack of sleep can alter the hormones leptin and ghrelin that regulate appetite. Another hormone, cortisol, rises when pressure is put on it.
Fluctuations in these hormones can increase your appetite and appetite for unhealthy foods, leading to higher calorie intake.
Additionally, prolonged sleep deprivation and stress increase the risk of various diseases, such as type 2 diabetes and obesity.
SUMMARY:
Lack of sleep and excess stress can disrupt several important hormones that regulate your appetite, causing you to overeat.
10. Exclude sugary drinks
Added sugar can very well be the worst ingredient in today’s diet.
Soda sugary drinks have been linked to a variety of disease risks.
It is very easy to take in extra calories from sugary drinks because liquid calories do not affect the satiety of solid foods.
Staying completely away from these drinks can provide long-term health benefits. However, keep in mind that sodas should not be replaced with fruit juices, as they may contain similar amounts of sugar.
Healthy drinks to drink include water, coffee and green tea.
SUMMARY:
Sugary drinks are associated with the risk of weight gain and various diseases. Your brain does not register liquid calories the way solid foods do, so you need to eat more food.
11. Serve unhealthy food on a red plate
A great strategy is to use red plates to help you eat less. Research indicates that this strategy seems to work at least with unhealthy snacks.
One study found that volunteers ate less pretzel from the red plate than from the white or blue plate.
The explanation may be that we associate colored red with stop signs and other man-made precautions.
SUMMARY:
Red plates can help you eat less healthy snacks. This may be because the color red starts a stop reaction.
BOTTOM LINE
Many simple lifestyle habits can help you lose weight. No one has anything to do with conventional diet or exercise plans.
You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Preferring high-protein and high-fiber foods can also help.
But it is better not to try all these at once. Try one strategy for a while and if it works for you, try another.
A few simple changes can have a huge impact on your weight in the long run.
Article source healthline.com
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