We all know how difficult it is to stick to a conventional diet and exercise plan. However, there are a few tips that have been proven to help you eat fewer calories with ease. As a result, today’s article is all about effective ways to lose weight without diet or exercise. We’ll also cover how to prevent weight gain in the future.
All based on science!
Chew Thoroughly and Chew Slow
You might not be aware of this, but your brain needs time to process that you’ve had enough to eat. By chewing your food more thoroughly you eat slower. This can decrease your food intake, make you feel fuller, and help you eat smaller portions.
Your weight is also affected by how quickly you finish your meals.
There was a review done on 23 observational studies. The reports showed that faster eaters are more likely to gain weight than slower eaters. It’s also worth noting that fast eaters are also much more likely to be overweight (obese).
If you want to get into the habit of eating more slowly, start by counting how many times you chew each bite. Chew softer foods 5 to 10 times, and more dense foods, like meat and vegetables, up to 30 times before swallowing.
Smaller Plates for Unhealthy Foods
Did you know that our food plates are larger today than it was a few decades ago?
Could this trend contribute to weight gain? Maybe. Look at it this way: Using a smaller plate may help you eat less by making portions look larger. Similarly, a bigger plate can make a serving look smaller, causing you to add more food. Make sense?
Now take your new knowledge and use this to your advantage. Serve healthy food on bigger plates, and less healthy food on smaller plates.
Eat Lots of Protein
Protein can make you feel fuller, reduce hunger and help you eat fewer calories. It has powerful effects on your appetite.
The reason protein can make you feel fuller is because protein affects several hormones that play a role in hunger and fullness. These include ghrelin and GLP-1.
A study gave participants the opportunity to increase their protein intake from 15% to 30% of their calorie count. It helped the participants eat 441 less calories per day. They lost 11 pounds over 12 weeks, on average, without really restricting any foods.
If you are currently eating a grain-based breakfast, you might want to consider switching to a protein-rich meal. Try eating something like eggs.
A study showed that overweight women who had eggs for breakfast ate fewer calories at lunch. Those who ate a grain-based breakfast tended to eat more.
The study also found that they ended up eating fewer calories during the next 36 hours as well.
If you are wondering what protein-rich foods are, they include:
- Chicken breasts
- Greek yogurt
Store Unhealthy Foods out of Sight
Out of sight, out of mind. If you store unhealthy foods where you can see them, it may increase hunger and cravings, causing you to eat more. This is also linked to weight gain.
They actually did a study to prove it! If high-calorie foods were more visible in the house, the occupants tended to gain more weight. However, if a bowl of fruit was visible and easily accessible, they ate healthier instead.
Train yourself to 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. You know what they say. “out of sight, out of mind”
On the other hand, keep healthy foods visible on your counters. You can also place them front and center in your fridge.
Eat Fiber-Rich Foods
Fiber-rich foods increases satiety, helping you feel fuller for longer.
There are some studies that 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 meets water. This gel increases nutrient absorption time, and makes you feel full for longer.
Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.
There is a weight loss supplement called glucomannan which is also very high in viscous fiber.
Sleep Well and Avoid Stress
When it comes to health, people often neglect sleeping and stress their butts off. Lack of sleep and stressing can have powerful effects on your appetite and weight.
A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed.
Experiencing these hormones fluctuating can increase your hunger and cravings for unhealthy food. In other words, stress eating is actually, a thing.
Chronic sleep deprivation and stress can even increase your risk for type 2 diabetes and obesity.
The Bottom Line
There are many simple lifestyle habits out there that can help you lose weight without diet or exercise. The sad truth is some have absolutely nothing to do with conventional diet or exercise plans.
On a side note: Use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Consuming foods rich in protein and viscous fiber may also help.
However, it’s probably best not to try all these things at once. Experiment and try out with one technique for a bit, and if that works well for you then try another one.
It’s quite surprising how a few simple changes can have such a massive impact on your weight over the long term.
I hope that this article was helpful and informative. I am happy to share news on ways to lose weight without diet or exercise.