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. Here are 9 ways to lose weight without diet or exercise, all of which 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 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. To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
2. Use smaller plates for high calorie 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 nutrient-dense, lower calorie foods on bigger plates and high calorie foods on smaller plates.
3. 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 glucagon-like peptide-1 (GLP-1).
According to one study in 105 people, those with greater adherence to a high protein diet lost significantly more weight than those who adhered to a standard protein diet.
If you currently eat a grain-based breakfast, you may want to consider increasing the protein content of your meals. In one study, people who ate a high protein breakfast with eggs and toast experienced less hunger and ate fewer calories later in the day compared to those who ate a lower protein breakfast with cereal .
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
4. Prepare more meals at home
Cooking your own meals at home is a great way to include more nutritious foods in your diet. It might also help promote weight loss.
In fact, research suggests that people who prepare more meals at home tend to gain less weight than those who regularly dine out or eat prepared foods.
A 2017 study also found that meal planning may be associated with improved diet quality and a reduced risk of obesity.
Try stocking up on nutrient-dense ingredients and experimenting with a few new recipes each week.
5. 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.
6. Drink water regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal. One study found that drinking water before a meal reduced the amount of food consumed, without significantly affecting satiety.
Another study showed that drinking 1 pint (568 milliliters) of water before a meal decreased calorie intake and hunger while also increasing fullness and satisfaction.
If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect .
7. Eat without electronic distractions
Paying attention to what you eat may help you consume 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 2013 review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting.
Additionally, absent-mindedness during a meal 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 those who were present .
If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.
However, more research is needed, as studies have turned up mixed results on how mindful eating may affect food consumption.
8. Sleep well and avoid stress
When it comes to health, people often neglect sleep and stress. Both, in fact, 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.
Having these hormones fluctuate can increase your hunger and cravings, leading to higher calorie intake. What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.
9. Eliminate sugary drinks
High consumption of sugar-sweetened beverages, such as soda, has been linked with a higher risk of heart disease and type 2 diabetes. It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does.
Reducing your intake of sugar-sweetened beverages may be associated with weight loss.
According to one meta-analysis, replacing sugar-sweetened beverages with low calorie or no calorie sweetened beverages could be linked to reductions in body weight, BMI, and percent body fat.
Lower calorie beverage options include water and plain or lightly sweetened coffee or green tea.
Conclusion
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.