Ways to lose weight without diet or exercise
Sticking to a conventional diet and exercise program can be difficult.
However, there are several proven tricks that can help you easily eat fewer calories.
These are effective ways to reduce your weight, as well as prevent weight gain in the future.
Ways to lose weight without diet or exercise
- Chew well and slow down
Your brain needs time to realize that you have eaten enough.
Chewing your food carefully makes you eat more slowlywhich is associated with decreased food intake, increased satiety and smaller portions.
How quickly you finish your meals can also affect your weight.
A recent review of 23 observational studies reported that fast eaters are more likely to gain weight than slower eaters.
Fast eaters are also much more likely to be obese.
To get into the habit of eating more slowly, it can help to count the number of times you chew each bite.
- Use smaller plates for unhealthy foods
The typical food plate is larger today than it was a few decades ago.
This tendency could contribute to weight gain because using a smaller plate can help you eat less by making portions appear larger.
On the other hand, a larger plate can make a portion appear smaller, requiring you to add more food.
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
- Eat lots of protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger, and help you eat fewer calories.
This may be because protein affects several hormones that play a role in hunger and satiety, including ghrelin and GLP-1.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods. .
If you currently eat a grain-based breakfast, you may want to consider switching to a high protein meallike eggs.
In one study, overweight or obese women who ate eggs for breakfast ate fewer calories at lunch than those who ate a grain-based breakfast.
Plus, they ended up eating fewer calories for the rest of the day and for the next 36 hours.
Some examples of high-protein foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
- Store unhealthy foods out of sight
Storing unhealthy foods where you can see them can increase hunger and cravingscausing you to eat more.
This is also linked to weight gain.
A recent study found that if high-calorie foods are more visible in the home, residents are more likely to weigh more than people who only keep a bowl of fruit visible.
Store unhealthy foods out of sight, such as in cupboards or cupboards, so they’re less likely to catch your eye when you’re hungry.
On the other hand, keep healthy foods visible on your counters and put them front and center in your refrigerator.
- Eat fiber-rich foods
While eating high fiber foods may increase satiety, helping you feel full longer.
Studies also indicate that a type of fiber, viscous fiber, is particularly useful for weight loss. It increases fullness and reduces food intake.
The viscous fibers form a gel on contact with water. This gel increases nutrient absorption time and slows your stomach emptying.
Viscous fiber is only found in plant foods. Examples include beans, oat cereal, Brussels sprouts, asparagus, oranges, and flax seeds.
A weight loss supplement called glucomannan is also very rich in viscous fibers.
- Drink water regularly
While drinking the water can help you eat less and lose weight, especially if you drink it before a meal.
A study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and decreased calorie intake.
Participants who drank water before a meal lost 44% more weight over a 12-week period than those who did not.
If you replace high-calorie drinks – such as sodas or juices – with water, you may experience an even greater effect.
- Use smaller portions
Portion sizes have increased in recent decades, especially in restaurants.
Larger portions encourage people to eat more and have been linked to increased weight gain and obesity.
A study in adults found that doubling the size of an appetizer at dinner increased calorie intake by 30%.
help yourself just a little less could help you eat far fewer calories. And you probably won’t even notice the difference.
Many simple lifestyle habits can help you lose weight. Some have nothing 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. To prioritize high protein foods and viscous fibers can also help.
However, it’s probably best not to try all of these things at once. Experiment with one technique for a while, and if it works well for you, try another.
A few simple changes can have a huge impact on your weight in the long run.