11 Proven Methods to Lose Weight without Diet or Exercise
Maintaining a strict fitness and diet regimen isn’t always easy.
However, there are many tested tips that will aid you in consuming fewer calories easily.
They are effective ways to lose weight and also to avoid any further weight gain.
Here are 11 methods to shed weight without dieting or exercising. Each of them is based on research.
1. Take your time and chew thoroughly. Slow down
Your brain requires time to process enough food.
When you chew your food properly, you eat slower. This is correlated with reduced food intake, more filling, and smaller portions.
The speed at which you finish your meals can be a factor in your weight.
A recent review of 23 studies of observation revealed that those who eat faster tend to gain weight than slower eaters.
Fast-food eaters are also less likely to be overweight.
To establish a habit of eating slower It may be helpful to record the number of times you chew your food.
Slow eating will help you feel fuller with fewer calories. It’s a simple way to reduce weight and avoid weight growth.
2. Make use of smaller plates for unhealthy foods.
The average food plate is bigger than it was years ago.
This could lead to weight gain since eating smaller plates can aid in eating less food because portions appear bigger.
Contrarily, larger plates can make a portion appear smaller, which can cause the food to be a bit more.
Use this in your favor by serving healthier food on larger plates, and serving less nutritious food on plates that are smaller.
Smaller plates could trick your brain into believing you’re eating less than you actually are. Therefore, it’s wise to eat unhealthy food on smaller plates, which can cause you to eat fewer calories.
3. Take a lot of protein
Protein can have a powerful effect on appetite. It may increase the feeling of fullness, lessen cravings and cause you to reduce calories.
It could be due to the fact that protein can affect a range of hormones that play an important role in hunger and fullness including GLP-1 and ghrelin.
One study showed that increasing the amount of protein consumed from 15 percent to 30% of calories helped people consume 441 calories less per day and shed 11 pounds in 12 weeks, in average, and without consciously limiting all food items.
If you’re currently eating grains for breakfast, you might be interested in changing to a protein-rich breakfast such as eggs.
One study showed that obese or overweight women who ate eggs at breakfast consumed less calories during lunch than those who ate breakfast with grains.
Furthermore they ate less calories the remainder of the day as well as for the following 36 hours.
Examples of protein-rich foods include fish, chicken breasts, Greek yogurt, lentils and almonds. Quinoa, as well as almonds.
Incorporating protein into your diet has been proven to lead to weight loss with no exercise or conscious calorie restrictions.
4. Keep Unhealthy Foods out of Sight
Storing unhealthy food items in a place that you can easily see can increase your hunger and desire which can lead you to consume more.
This can also be linked to weight gain.
A recent study revealed that when high-calorie food items are prominently displayed in the home, those who live there have a higher likelihood to gain weight than those who only keep an open bowl of fruit (12Trusted source).
Remove unhealthy food items from view, for instance, in cupboards or closets, so they’re less likely to be noticed when you’re hungry.
However make sure that healthy food items are visible on your kitchen counter and keep them at the top of your refrigerator.
If you have unhealthy food items on the counter, you’re more likely to indulge in an unplanned meal. This leads to increased weight and overweight. It’s best to keep healthy meals such as vegetables and fruits readily available.
5. Eat Fiber-Rich Foods
The consumption of foods high in fiber may boost your satiety and make you feel fuller longer.
Research suggests that one kind of fiber, called viscous fiber is especially beneficial in weight loss. It improves fullness and decreases consumption of food.
Viscous fiber is gel when it is in proximity to water. The gel improves absorption of nutrients time and delays the process of emptying your stomach.
Viscous fiber is found only in plant food items. Examples include oat and beans, Brussels sprouts, asparagus as well as flax seeds, oranges and flax.
The weight-loss product known as glucomannan also has a high content of viscous fiber.
Viscous fiber can be particularly beneficial in reducing hunger and eating habits. The fiber creates gel that can slow digestion.
6. Drink water regularly
Drinking water is a great way to consume less food and lose weight, particularly if you consume it prior to eating.
A study on adults revealed that drinking half one Liter (17 inches) of water approximately 30 minutes before eating reduced the appetite and decreased calories.
Drinking water prior to eating gained 44% weight in the course of 12 weeks than those who didn’t.
If you swap out calorie-rich drinks, such as juice or soda with water, you might have a greater impact.
Drinking water prior to meals can aid in consuming less calories. Replacing drinks that are sugary by drinking water can be particularly beneficial.
7. Serve Yourself, serving yourself smaller portions
The size of portions has increased over the past decade particularly in eateries.
Bigger portions can cause people to consume more food and are linked to an increase in obesity and weight gain.
A study of adults showed that the doubled size of an appetizer for dinner consumed more calories by 30 percent.
A little less could help you eat considerably less calories. You won’t feel the change.
A larger portion size has been associated with overweight and can encourage adults and kids to eat more.
8. Eat without distractions from electronic devices
Be aware of the food you consume can reduce the amount of calories you consume.
When people eat food while watching television or playing computer games could forget the amount of food they’ve consumed. This could result in excessive eating.
A review of 24 studies revealed that those who were distracted during the table ate 10% more during that eating.
Also, being unfocused during meals can have an impact that is even more significant on the amount you consume later throughout the day. The people who were distracted during the time of eating consumed an average of 25% less calories during later meals than those who were attentive.
If you eat meals regularly when watching TV or on digital devices, then you might be eating more. These calories can add up and can have a huge impact on your weight over the long run.
People who eat when busy are much more likely overeat. Be attentive to the food you eat can help you consume less frequently and shed weight.
9. Get a good night’s sleep and stay away from stress
In terms of health, many people ignore the importance of sleep or stress. Both can have a significant impact on eating habits and body weight.
Lack of sleep can affect the hormones that regulate appetite, leptin and Ghrelin. Cortisol, a different hormone, is elevated when you’re stressed.
Being affected by these hormones could make you hungry and more prone to cravings for unhealthy foods, leading to an increase in calories.
Additionally, long-term stress and sleep deprivation can increase your risk of developing several illnesses, such as type 2 obesity and diabetes.
Stress and sleep deprivation could cause imbalances to several important hormones that regulate appetite. This can lead you to take in more.
10. Eliminate sugary drinks
The added sugar could very well be the worst food ingredient in our food in the present.
Soda and other sugary drinks are associated with an increase risk contracting many illnesses.
It’s easy to consume excessive calories from drinks that are sugary because liquid calories don’t alter fillness in the same way as solid food items do.
Avoiding these drinks altogether can bring huge longevity health advantages. But, be aware that you shouldn’t replace soda with fruit juice since it’s the same amount of sugar.
Drinking healthier beverages include coffee, water, as well as green tea.
Drinks with sugar are linked to an increase in the chance of weight gain and numerous illnesses. Your brain isn’t able to recognize the calories in liquids as it does solid food, which can cause you to consume more.
11. Serve unhealthful food on red Plates
A unique strategy is the use of red plates to encourage you to consume less. The research suggests that this strategy does work when you are eating unhealthy snacks.
One study found that participants took fewer pretzels off plates that were red than blue or white plates.
The reason could be that we are accustomed to seeing the red color with signals for stop as well as other human-made signals.
Red plates could assist you in eating fewer unhealthy snacks. This could be because the red hue causes a stop reaction.
A variety of simple habits in your life can aid in losing weight. Certain of them have nothing to do with traditional diets or fitness programs.
Use plates that are smaller and eat slower take a drink of water, and try to avoid eating in front of the television or on a computer. The importance of eating foods high in viscous and protein could aid in reducing the risk of heart disease.
It’s wise not to test everything at once. Try one method for a few days and if it’s working well for you, then explore a different method.
Just a few modifications can have a huge influence on how you feel in the long run.
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