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 diet 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 better makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portions .
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, compared to 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.
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 is unfortunate, since using a smaller plate may help you eat less by making portions look larger.
At the same time, 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.
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
Protein has powerful effects on appetite. It can increase the feeling 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 in 12 weeks, without intentionally restricting anything .
If you currently eat a grain-based breakfast, then you may want to consider switching to a protein-rich option, 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 br*asts, fish, Greek yogurt, lentils, quinoa and almonds.
Adding protein to your diet has been shown to cause “automatic” weight loss, 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, the residents are more likely to weigh more, compared to people who keep only a bowl of fruit visible (12).
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 counter tops and place them front and center in your fridge.
If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is also linked to increased weight and obesity. It’s better to keep healthy foods, like fruits, visible.
5. Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.
Studies also indicate that a special kind of fiber, called viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake (13).
Viscous fiber forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients and slows down the emptying of the stomach (14).
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.
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 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories
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
Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
7. 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 (17, 18, 19, 20, 21).
One study in adults found that doubling the size of a dinner starter increased calorie intake by 30% (21).
Serving yourself just a little less might help you eat significantly less food. And you probably won’t even notice the difference.
Larger portion sizes have been linked to the obesity epidemic, and may encourage both children and adults to eat more food.
8. Eat Without Electronic Distractions
Paying attention to what you eat may help you eat 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.
One review article looked at the results of 24 studies, finding that people who were distracted at a meal ate about 10% more in that sitting
However, not paying attention during a meal actually 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 people who were not distracted.
If you regularly consume meals watching TV or using your computer or smartphone, these extra calories can add up and have a massive impact on your weight in the long-term.
People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.