Losing weight without diet and exercise may sound too good to be true.
However, several science-proven tips can help you eat less. Ultimately they can help you lose weight more quickly.
Here are nine ways to lose weight without diet or exercise.
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- Chew slowly and take longer to eat
Chewing your food well makes you eat more slowly. This is associated with lower food intake and reduced appetite.
Also, your body weight can be affected by the speed you eat. It takes about 20 minutes for the brain to understand that it has had enough to eat.
A recent study reported that slower eaters are more likely to lose weight than faster eaters. (3)
According to the study, the slow eating group reported a more significant increase in fullness after eating and better ghrelin levels. In addition, they had less need for snacks during the day and remembered their food more vividly and accurately.
Slow eating can be more difficult at first than it sounds. To get into eating more slowly, you can count how many times you chew on each bite. As well as avoiding snacking and processed foods.
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- Eat more protein
Protein can increase your feeling of fullness, reduce your appetite, and help you eat fewer calories. This is an effective way to reduce your weight today, as well as it can prevent future weight gain.
One study found that increasing protein intake from 15% to 30% of total daily calories helped participants eat 441 fewer calories per day and lose more weight without dieting or exercising. (3)
This may be because protein affects several hormones that play a role in hunger and satiety, including ghrelin and leptin.
If you have become used to eating a breakfast based on cereals, bread, or jams, you may consider switching to one that is richer in protein, such as eggs.
Some examples of foods rich in protein are skim dairy, meats: fish, chicken, lentils, quinoa, buckwheat and nuts.
/ / Read more: Proteins – Importance, benefits and amount per day
- Store unhealthy foods out of sight
It is a fact that if you have unhealthy foods in sight, you are going to want to eat them. This can make you hungrier and eat more.
If foods high in calories, unhealthy fats, and sugar are visible around the house, you’re more likely to choose them over a fruit bowl.
Although this does not mean that you go on a diet and never eat them. Storing unhealthy foods out of sight, such as in cupboards or cupboards, can help you lose weight and feel less hungry.
// Read more: Eating plan to lose weight without starving
- Eat more foods with fiber
Eating more fiber-rich foods is an easy and helpful way to lose weight. This is because fiber makes a person feel fuller for longer without adding calories.
Also, eating more fiber is helpful in regulating blood sugar levels. This is great for controlling hunger in people with insulin resistance , prediabetes, or diabetes. (4)
Vegetable fiber is found in whole grains, legumes, fruits, and seeds. If you want to lose weight without exercising, adding these foods could help you.
// Read more: Diet with vegetable fiber
- Use smaller plates (or a different color) for unhealthy meals.
Using a smaller plate can help you eat less. This is it can make the portions look more extensive. A larger-scale can make the piece look smaller, and you add more food to it.
Unhealthy foods tend to provide more calories. You can serve healthy foods on larger plates and less healthy foods on smaller plates to take advantage of serving.
Also, change the color of the dishes; For example, serving unhealthy dishes on a red plate is a novel technique used in nutrition. The explanation may be that we associate the color red with stop signs and other artificial warnings.
// Read more: Cutting carbohydrates to lose weight – Advantages and disadvantages
- Drink more water
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
Although by drinking more water you will not burn more fat. A review of several studies claims that drinking about 30 minutes before meals can help you feel less hungry and eat less. (5)
If you replace calorie-laden drinks with water, such as sugary sodas or juices, you may experience an even greater effect.
/ / Read more: Is drinking more water good for weight loss?
- Eat without electronic distractions
People who eat while watching television or playing computer games can lose track of how much they have eaten. This can cause them to overeat.
According to a study, people who were distracted eating and watching TV have a chance of increasing their calorie intake from 36 to 71%. (6)
These extra calories add up and can be a long-term cause of being overweight or obese.
When the goal is to lose weight without diet or exercise, not eating in front of the TV could help you.
// Read more: Causes of overweight and obesity
- Eliminate juices and sugary drinks
If you want to lose weight, added sugar is one of your worst enemies.
Additionally, sugary drinks like Coke and sugar games have increased the risk of many diseases.
Getting excess calories with sugary drinks is very easy. This is because liquid calories do not satisfy hunger as solid foods do.
To lose weight, you should stay away from these drinks as much as possible. Remember that to burn a can of Coca Cola you must do moderate exercise for approximately 1 hour.
// Read more: Diet without added sugar – How to cut sugar?
- Sleep well and avoid stress
When it comes to losing weight, many people don’t take into account the effect of good sleep and stress. Both have direct consequences on your appetite and weight.
Lack of sleep can alter the hormones that regulate appetite: leptin and ghrelin. Also, cortisol rises when you feel stressed.
Fluctuating these hormones can increase hunger and cravings for unhealthy foods, increasing calorie intake.
Regulating these hormones is key to losing weight without diet or exercise.
To sleep better, you can change your sleeping posture. To manage stress, you can start with alternative methods such as meditation or yoga.
Read more: How to sleep well? – The best poses and tricks
ABSTRACT
Losing weight without diet and exercise is possible. You should eat more healthy foods and cover your protein and vegetable fiber needs.
Making changes to mealtime, such as slowing down and not watching TV, can help reduce your appetite. Ultimately they can help you lose weight without dieting.
If you can combine this with getting a good night’s sleep and avoiding stress, you will ensure you eat fewer calories. Improving sleep quality is an excellent method to lose weight that does not require physical exercise.
