Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
Here are 11 ways to lose weight without deit or exercise. All of them are based on science.
1. Chew Thoroughly and Slow Down
- Your brain needs time to process that you've had enough to eat.
- Chewing your food thorougly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes.
- How quickly uou 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.
- Eating your food slowly can help you feel more full with fewer calories. It is 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 may 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.
- Smaller plates can trick your brain into thinking you're eating more than you actually are. Therefore, it's smart to consume unhealthy foods from smaller plates, causing you to eat less.
3. Eat Plenty of Protein
- Adding Protein to your deit has been linked to weight loss, even withpout exercise or conscious calorie restriction.
- 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 fulness, including ghrelin and GLP-1.
- One study found that increasing protein intake from 15% to 30% od calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally rectricting any foods.
4. Store Unhealthy Food 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.
5. Eat fiber-Rich Foods
- 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 come 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, orange and flax seeds.
- A weight loss supplement called glucomannan is also very high in viscous fiber.
- Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.
6. Drink Water Regurlarly
- Drinking water can help you eat less and lose weight, especially if you can drink it before a meal.
- Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
7. Eat Without Electronic Distractions
- Paying attention to what you eat may help you consume fewer calories.
- People who eat while they're watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
- Additionally, absent-mindness during a meal has a 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.
- When it comes to health, people often neglect sleep and stress. Both, infact, have powerful effects on your appetite and weight.
- A lack of sleep may disrupt the appetite- regulating hormones leptin & ghrelin. Another hormone, cortisol becomes elevated when you're stressed.
- Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.
- Added sugar may very well be the single worst ingredient in the deit today.
- Sugary beverages like soda have been associated with an increased risk of many diseases.
- Healthy beverages to drink instead include water, coffee and green tea.
10. Serve Unhealthy Food on Red Plates
- 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.
- Red plates may help you eat fewer unhealthy snak foods.
- This may be because the color red triggers a stop reaction.