Sticking to a standard diet and exercise plan are often difficult. However, there are several proven tips which can make you eat fewer calories with ease. These are effective ways to reduce your weight, so you can prevent weight gain in the future.
Here are 11 ways for weight loss without diet or exercise. All of them are supporting science.
1. Chew Thoroughly and Slowly.
Your brain needs time to process that you have eaten enough. Chewing your food thoroughly causes you to eat more slowly, which is said to decrease food intake, increased fullness and smaller portion
How quickly you finish your meals may additionally affect your weight. A recent research of 23 observational studies reported that faster eaters are more likely to have their weight increased than slower eaters. Fast eaters are way more likely to be obese. To induce into the habit of eating more slowly, it’s visiting help to count what percentage times you chew each bite. Eating your food slowly can make you have the feeling of being full with fewer calories. It is a simple way to prevent and lose weight.
2. Use Smaller Plates for Unhealthy Foods
The standard food plate is larger today than it had been some decades ago. This trend could be a cause of weight gain, since making use of a smaller plate may help you eat less by making portions appear larger. On the other hand, a way bigger plate can make a serving look smaller, causing you to feature more food.
You’ll use this to your advantage by making sure healthy food is served on bigger plates and fewer healthy food on smaller plates. Smaller plates can play a trick on your brain into thinking you’re taking in more than you actually are. Therefore, it’s a smart idea to consume unhealthy foods from smaller plates, causing you to eat less.
3. Take in More Protein
Protein intake has powerful effects on appetite. It increases feelings of fullness, reduces hunger and makes you eat fewer calories. This might be because protein affects several hormones that play a special role in hunger and fullness, including GLP-1 and ghrelin.
Research found that increasing protein intake from 15% to 30% of calories helped participators eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally imposing any food intake.
If you take in grain-based breakfast currently, you have to contemplate switching to a protein-rich meal, like eggs. In a study, overweight, or obese men who ate eggs for breakfast ate fewer calories at lunch compared to people who ate a grain-based breakfast.
What’s more, they ended up taking in fewer calories for the rest of the day, and for the next 36 hours. Samples of protein-rich foods include chicken breasts, lentils, Greek yogurt, fish quinoa and almonds. Featuring protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.
4. Unhealthy Foods Should Be Stored out of Sight
Storing unhealthy foods where you will be able to see them may increase hunger and cravings, causing you to eat more. This is often also linked to weight gain. One recent research found that if high calorie foods are more visible within the house, residents are more likely to weigh quite more than those who keep only a bowl of fruit visible. Unhealthy foods should be stored out of sight, like in closets or cupboards, so that when you’re hungry they are less likely to catch your eye.
On the alternative hand, keep healthy foods visible on your countertops and place them in front and center in your fridge. If you keep healthy foods on your counter, you’re more unlikely to have an unplanned snack. This will be linked to weight gain and obesity. It’s better to remain healthy foods — like vegetables and fruits — in plain sight.
5. Take in Fiber-Rich Foods
Eating foods rich in fiber may increase satiety, helping you have a feeling to be full for longer. Research also indicates that one type of fiber, viscous fiber, is very helpful for weight loss. It reduces food intake and increases fullness.
Viscous fiber forms a gel when it comes in-tuned with water. This gel increases nutrient absorption time and slows down the emptying into your stomach. Viscous fiber is solely found in plant foods. Examples include oat cereals, beans, Brussels sprouts, asparagus, oranges, and flax seeds. A weight loss supplement called glucomannan is additionally very high with viscous fiber. Viscous fiber is very helpful in reducing appetite and food intake. This fiber forms gel which slows down digestion.
6. Drink Water Regularly
Drinking water can help you eat less and lose weight, especially when you drink it before a meal. One research in adults found that drinking half a liter (17 ounces) of water about half-hour before meals reduced hunger and lessened calorie intake.
Participants who took in water before a meal lost 44% more weight over a 12-week period compared to people that did not. If you subtitute calorie-loaded drinks — like soda or juice — with water, you’ll experience a wonderful greater effect.
Taking water before meals may help you eat fewer calories. Subtituting a sugary drink with water is particularly beneficial.
7. Serve Yourself Smaller Portions
Sizes of portions have increased during the previous couple of decades, especially at restaurants. Larger portions motivate people to eat more and are linked to an increase in weight gain and obesity.
A study in adults found that doubling the size of an appetizer at dinner increased calorie intake by 30%. Serving yourself just slightly less might help you eat significantly fewer calories. And you almost certainly won’t even notice the difference.
Larger portion sizes are linked to obesity and may encourage both children and adults to eat more food.
8. Eat Without Electronic Distractions
Being attentive to what you eat may facilitate your consumption of fewer calories. People who eat while they’re watching TV or playing computer games may lose track of what quantity they have eaten. This, in turn, can make you overeat. One analysis of 24 studies founds those people who were distracted at a meal ate about 10% more.
Additionally, absent-mindedness during a meal has a superb greater influence on your intake later within the day. If you frequently consume meals while watching TV or using electronic devices, you’ll be inadvertently eating more. These extra calories add up and have a big impact on your weight within the longer term.
Those who eat while distracted are more likely to overeat. Being attentive to your meals makes you eat less and lose weight.
9. Avoid Stress and Sleep Well
When it involves health, people often neglect stress and sleep. Both, in fact, have powerful effects on appetite and weight. An absence of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes high when you’re stressed.
When these hormones swing, there will be an increase in your hunger and cravings for unhealthy food, leading to high calorie intake. What’s more, stress and chronic sleep deprivation, may increase your risk of diverse diseases, including obesity and type 2 diabetes.
Excess Stress and Poor sleep may imbalance several crucial appetite-regulating hormones, causing you to eat more.
10. Eliminate Sugary Drinks
Added sugar may be the one worst ingredient within the diet today. Sugary drinks like soda are associated with an increased risk of several diseases. It’s straightforward to consume excess calories from sugary beverages because liquid calories don’t affect fullness unlike solid food does. Staying off from these beverages entirely can boost enormous long-term health benefits. However, note that you simply just shouldn’t replace soda with drinks, because it’s very high in sugar. Healthy beverages to take in include coffee, water, and tea.
Sugary drinks are linked to an increased risk of weight gain and several diseases. Your brain doesn’t register liquid calories like it registers solid foods, which makes you eat more.
11. Serve Unhealthy Food on Red Plates
One remarkable strategy is to use red plates to help you eat less. A study indicates that this method seems to work with unhealthy snack foods.
One other study reported that participants ate fewer pretzels from red plates than from white, or blue plates. The reason is that we associate the color red with stop signals and other man-made warnings.
Red plates help you to eat fewer unhealthy snack foods. this might be because the color red triggers a stop reaction.
Many simple lifestyle habits can help in weight loss. Some don’t have anything to do with conventional diet or exercise plans. You’ll be able to use smaller plates, eat more slowly, drink water and avoid eating while watching TV or on a computer. Prioritizing foods rich in protein and viscous fiber may additionally help. However, it’s probably best to try these things at a go. Experiment with one method for a while, and if that works well for you then you try another one. Some simple changes can have a big impact on your weight over the long term.