11 ways to lose weight without diet or exercise

  


    Sticking to a traditional diet and exercise plan can be difficult.

  However, there are many proven tips that can help you eat fewer calories easily.

  These are effective measures to reduce your weight as well as prevent weight gain in future.

  Here are 11 ways to lose weight without diet or exercise.  These are all based on science.

  1. Chew completely and slowly

  Your brain needs time to process that you have enough to eat.

  Chewing your food well allows you to eat more slowly, which is associated with decreased food intake, fullness, and smaller portion sizes (1Trusted Source, 2Trusted Source, 3Trusted Source).

  How quickly you finish your meal can also affect your weight.

  A recent review of 23 observational studies reported that slow weight gain is more likely than slow eaters (4Trusted Source).

  Fast eater is also more likely to be obese.

  To get into the habit of eating more slowly, it can help to count how often you chew each bite.

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

  2. Use small plates for unhealthy foods

  The plate of typical food is larger today than it was a few decades ago.

  This tendency can contribute to weight gain, as using a small plate can help you eat less to make the parts look larger.

  On the other hand, a larger plate can make a serving smaller, allowing you to add more food (5Trusted Source, 6Trusted Source).

  You can use it by serving healthy food on large plates and less healthy food on small plates.

  SUMMARY  Smaller plates can trick your brain into thinking that you are actually eating more than you are eating.  Therefore, it is smart to consume unhealthy foods from small plates, allowing you to eat less.

  3. Eat protein rich

  Protein has a powerful effect on appetite.  It can increase feelings of fullness, reduce hunger and help you eat fewer calories (7Trusted Source).

  This may be because the protein affects several hormones that play a role in hunger and fullness, including Ghrelin and GLP-1 (8Trusted Source).

  One study found that increasing protein content from 15% to 30% of calories helped participants ate 441 fewer calories per day and lose 11 pounds in 12 weeks without knowingly restricting any foods (9Trusted Source)  .

  If you currently eat a cereal-based breakfast, you may consider switching to protein-rich food such as eggs.

  In one study, for overweight or obese women who had eggs for breakfast, they ate fewer calories at lunch than those who ate a grain-based breakfast (10Trusted Source).

  What's more, they were eating fewer calories during the rest of the day and the next 36 hours.

  Some examples of protein-rich foods include chicken breast, fish, Greek yogurt, lentils, quinoa, and almonds.

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

  4. Store unhealthy foods off site

  Storage of unhealthy foods where you can see them can increase hunger and cravings, allowing you to eat more (11Trust Source).

  It is also associated with weight gain (12Trusted Source).

  A recent study has found that if high-calorie foods appear more at home, residents are more likely to be overweight than those who only keep a bowl of fruit (12Trusted source).

  Store unhealthy foods out of sight, such as in a cupboard or cupboard, so that they are less likely to catch your eye when you are hungry.

  On the other hand, place healthy foods on your countertop and keep them in your fridge front and center.

  SUMMARY  If you have unhealthy foods on your counter, you are more likely to have an unplanned snack.  It is associated with increased weight and obesity. It is better to keep healthy foods - such as fruits and vegetables - in plain sight.

  5. Eat fiber rich diet

  Eating fiber-rich foods can increase satiety, making you feel full longer.

  Studies also indicate that a type of fiber, viscous fiber, is particularly helpful for weight loss.  It increases fullness and reduces food intake (13Trusted Source).

  Viscose fiber forms a gel when exposed to water.  This gel increases nutrient absorption time and slows down your stomach emptying (14Trusted Source).

  Viscose fiber is found only in plant foods.  Examples include beans, oat grains, 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 hunger and food intake.  It forms fiber gel which slows down digestion.

  6. Drink water regularly

  Drinking water can help you eat less and lose weight, especially if you drink it before meals.

  A study in adults has found that drinking half a liter (17 ounces) of water 30 minutes before a meal reduces appetite and reduces calorie intake (15Trusted Source).

  Participants who drank water before meals lost 44% more weight over the 12-week period than those who did not.

  If you replace a calorie-rich beverage - like soda or juice - with water, you may experience even more effects (16Trust Source).

SUMMARY  Drinking water before meals can help you eat fewer calories.  Replacing a sugary drink with water is particularly beneficial.


7. Serve yourself in small portions

  During the past few decades, portion sizes have increased, particularly in restaurants.

  Large portions encourage people to eat more and are linked to weight gain and obesity (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).

  A study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30% (21Trusted Source).

  Serving yourself a little less can help you eat significantly fewer calories.  And you probably won't even notice the difference.

  SUMMARY  Larger portion sizes are associated with obesity and may encourage both children and adults to eat more food.

  8. Eat without electronic disturbances

  Paying attention to what you eat can help you consume fewer calories.

  People who eat while watching TV or playing computer games can keep track of how much they have eaten.  This, in turn, can lead to overwriting.

  A review out of 24 studies found that those who were distracted by food consumed about 10% more in that meeting (22Trusted Source).

  In addition, absent-mindedness during meals also has a greater effect on your intake later in the day.  Those who were distracted in the meal ate 25% more calories than those who ate later (22Trusted Source).

  If you regularly eat food while watching TV or using electronic devices, you may inadvertently eat more.  These add extra calories and have a long lasting effect on your weight.

  SUMMARY  people, who eat when they are distracted, are more likely to eat.  Paying attention to your food can help you eat less and lose weight.

  9. Get sound sleep and avoid stress

  When it comes to health, people often neglect sleep and stress.  Both, in fact, have a powerful effect on your appetite and weight.

  Lack of sleep can inhibit the appetite controlling hormones leptin and Ghrelin.  Another hormone, cortisol, is elevated when you are stressed (23Trusted Source).

  Fluctuations in these hormones can increase your appetite and cravings for unhealthy food, which can lead to high calorie intake (23Trusted Source, 24Trusted Source, 25Trusted Source).

  What's more, chronic sleep deprivation and stress can increase the risk of many diseases, including type 2 diabetes and obesity (26Trusted Source, 27Trusted Source, 28Trusted Source).

  SUMMARY  Poor sleep and over-stress can imbalance many important appetite-regulating hormones, causing you to overeat.

  10. Remove Scent Drinks

  Added sugar may very well be the worst ingredient in the diet today.

  Aromatic beverages such as soda have been associated with an increased risk of many diseases (29Trusted Source, 30Trusted Source, 31Trusted Source).

  It is much easier to consume more calories than sugary drinks because liquid calories do not affect completeness the way solid food does (32Trusted Source, 33Trusted Source, 34Trusted Source).

  Staying away from these beverages completely can provide long-term health benefits.  However, note that you should not replace soda with fruit juice, as it may be high in sugar (35Trusted Source, 36Trusted Source).

  Instead, healthy beverages to drink include water, coffee, and green tea.

  SUMMARY  Sugary drink is associated with weight gain and the risk of many diseases.  Your brain does not register liquid calories as it does solid foods, which makes you eat more.

  11. Serve unhealthy food on red plates

  An unusual strategy is to use red plates to help you eat less.  Research indicates that this technique works at least with unhealthy snack foods.

  One study reported that volunteers eat less pretzels from red plates than white or blue plates (37Trusted Source).

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

  SUMMARY  Red plates can help you eat less unhealthy snack foods.  This may be because the color red stops a reaction.

  Bottom-line

  Many simple life habits can help you lose weight.  Some have nothing to do with the traditional diet or exercise plan.

  You can use small plates, eat more slowly, drink water and avoid eating in front of the TV or computer.  Prioritizing foods rich in protein and sticky fiber may also help.

  However, it is not possible to try all these things at once.  Experiment with one technique for a while, and try another if it works well for you.

  A few simple changes can have a big impact on your weight over a long period of time.