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11 Proven Ways to Lose Weight Without Diet or Exercise

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11 Proven Ways to Lose Weight Without Diet or Exercise


Sticking to a conventional diet and exercise plan can be difficult. However there are several proven tips that can help you eat fewer calories these are effective ways to lose your weight as well as to prevent weight gain in the future. Here are eleven ways to lose weight without diet or exercise all of them are based on science.

1. Chew Thoroughly and Slow Down



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Your brain needs time to process that you have had enough to eat chewing your food thoroughly makes you eat more slowly which is associated with decreased food intake increased fullness and smaller portion sizes how quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster 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 might help to count how many times you chew each bite.

SUMMARY


Eating your food slowly can help you feel more full with fewer calories it is an easy way to lose weight and prevent weight gain.

2. Use Smaller Plates for Unhealthy Foods


The typical food plate is larger today than it was a few decades ago this trend could contribute to weight gain since using a smaller plate might help you eat less by making portions look larger on the other hand a bigger plate can make a serving look smaller, causing 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.


SUMMARY


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Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's to consume unhealthy foods from smaller plates causing you to eat less. Chewing your food thoroughly makes you eat more slowly which is associated with decreased food intake increased fullness and smaller portion sizes.

3. Eat Plenty of Protein



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Protein has powerful effects on appetite it can increase feelings of fullness reduce hunger and help you eat fewer calories this might be because protein affects several hormones that play a role in hunger and fullness. One study found that increasing protein intake from 15 to 30 percent 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 protein rich meal for example eggs.

In one study overweight or obese women that had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain based breakfast they ended up eating fewer calories for the rest of the day and during the next 36 hours. Some examples of protein rich foods include chicken breasts fish, Greek yogurt, lentils, quinoa and almonds.

SUMMARY


Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight

Storing unhealthy foods where you can see them may increase hunger and cravings causing you to eat more. This is also linked to weight gain. One recent study found that if high calorie foods are more visible in the house residents are more likely to weigh more than people who keep only a bowl of fruit visible.

Store unhealthy foods out of sight, such as in closets or cupboards so that they are less likely to catch your eye when you're hungry. On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.

SUMMARY


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If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods like fruits and vegetables in plain sight.

5. Eat Fiber-Rich Foods



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Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. Studies also indicate that one type of fiber, viscous fiber is particularly helpful for weight loss. It increases fullness and reduces food intake.

Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach. Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds a weight loss supplement called glucomannan is also very high in viscous fiber.

SUMMARY


Viscous fiber is particularly helpful in reducing appetite and food intake this fiber forms gel that slows down digestion.

6. Drink Water Regularly

Drinking water can help you eat less and lose weight especially if you drink it before a meal.
One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake. Participants who drank water before a meal lost 44 percent more weight over a 12 week period compared to those who did not.

If you replace calorie loaded drinks such as soda or juice with water you might experience an even greater effect.

SUMMARY


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Drinking water before meals may help you eat fewer calories replacing a sugary drink with water is particularly beneficial.

7. Serve Yourself Smaller Portions



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Portion sizes have increased during the last few decades, especially at restaurants. Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity 

One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30%. Serving yourself just a little less might help you eat significantly fewer calories. And you probably won't even notice the difference.

SUMMARY


Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

8. Eat Without Electronic Distractions

Paying attention to what you eat might help you consume fewer calories. People who eat while they are watching TV or playing computer games might lose track of how much they have eaten this in turn, can cause overeating.

One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting. Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present. If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

SUMMARY


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People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

9. Sleep Well and Avoid Stress



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When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight. A lack of sleep might disrupt the appetite regulating hormones leptin and ghrelin. Another hormone, cortisol becomes elevated when you are stressed.

Having these hormones fluctuate can increase your hunger and cravings for unhealthy food leading to higher calorie intake. What's more chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

SUMMARY


Poor sleep and excess stress might imbalance several important appetite regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks

Added sugar may very well be the single worst ingredient in the diet today. Sugary beverages like soda have been associated with an increased risk of many diseases.

It's very easy to consume excess calories from sugary drinks because liquid calories don't affect fullness the way solid food does staying away from these beverages entirely can provide enormous long-term health benefits. However note that you should not replace soda with fruit juice as it can be just as high in sugar. Healthy beverages to drink instead include water, green tea and coffee.

SUMMARY


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Sugary drinks have been linked to an increased risk of weight gain and many diseases your brain doesn't register liquid calories as it does solid foods, making you eat more.

11. Serve Unhealthy Food on Red Plates



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One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods. One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates .

The explanation may be that we associate the color red with stop signals and other man-made warnings.

SUMMARY


Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

The Bottom Line

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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 prioritizing foods rich in protein and viscous fiber might also help.

However it’s probably best not to try all these things at once experiment with one technique for a while and if that works well for you then try another one a few simple changes can have a massive impact on your weight over the long term.

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