Tips and tricks for Weight loss Without Dieting
Weight loss
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.
Ways to lose weight without diet or exercise
- Chew Thoroughly and Slow Down
Your brain needs time to process that you’ve 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 may help to count how many times you chew each bite.
- 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.
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
- Eat Plenty of Protein
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 fullness, including ghrelin and GLP-1.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any food.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast.
What’s more, 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.
- 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.
- 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 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.
- 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% 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 may experience an even greater effect.
- Serve Yourself Smaller Portions
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.
Take Away
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 may 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.
