Sticking to a regular diet and exercise plan can be difficult. However, several proven tips can help you for eating fewer calories for lose weight. These are very effective ways to reduce your weight, as well as to prevent weight gain in the future. Here we have 11 ways to lose your weight without diet or any exercise. All of them is proven with science.
11. Chew Thoroughly and Slow Down
Your brain needs sufficient time to process that you’ve had enough to eat. Eating your food better makes you eat more slowly, which is associated with decreased your food intake, and increased fullness with very smaller portions.
How quickly you will finish your meals may also affect your weight. A recent review of 25 observational studies reported that faster eaters are more likely for gain weight, compared to slower eaters. Fast eaters are also much more liable to be obese. Whereas to get into the habit of eating more slowly, it may help to count how many times you chew each bite.
22. Use Smaller Plates For Unhealthy Foods
The typical type of food plate is larger today than it was a few decades ago.
It’s very unfortunate when using a smaller plate may help you to eat less by making portions looks larger. At the same time, the bigger plate can make a serving look smaller, causing you to add more food to it. You can use this to your big advantage while you are serving healthy food on larger plates and less healthy food on the smaller plates.
33. Eat Plenty Of Protein
Protein has one of the powerful effects on appetite. It will increase the feeling of fullness with your eating intake. It may be because protein is affected several hormones that will useful for 11 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 breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
44. Store Unhealthy Foods Out Of Sight
The unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more. It is linked to weight gain. One of the recent studies found that if high-calorie foods are more visible in your house, and the residents are more likely to weight more, compared to those people who keep only a bowl of a fruit visible. Store some unhealthy foods out of sight, such as like closets or cupboards, so that they are less likely when you’re so much hungry. Whereas on the other hand, keep healthy foods visible on your counter tops and place them front and center in your fridge or kitchen area.
55. Eat Fiber-Rich Foods
Eating with the high fiber foods may increase satiety, helping you feel fuller for longer. Studies also indicate that a particular fiber, called viscous fiber, is especially useful for losing weight. It increases fullness with reduces food intake Viscous fiber forms a gel when it comes in contact with water. This gel improves the time it takes to absorb the nutrients with slows down and the emptying of the stomach. Viscous fiber is only found in the plant foods. For example will include Brussels sprouts, oranges, oat cereals, asparagus, and some flax seeds. A weight loss supplement is called glucomannan is also very high in viscous fiber.
66. Drink Water Regularly
Water will help you to eat less and lose weight, especially if you drink water before the meal. Studies in adults found that drinking 700ml of water, about an hour before meals, reduced hunger and also help them eat fewer calories. People who will drink water before a meal lost 44% more weight over an 11-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.
77. 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 starter increased calorie intake by 30%. Serving yourself in a just a little less might help you eat significantly less food. And you probably won’t even notice the difference.
88. Eat Without Electronic Distractions
Paying attention to what you may help you to eat fewer calories.People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. Furthermore, can cause overeating. One review said that article looked at the results of 24 studies, and finding that people who were distracted at a meal which they ate about 10% more in that setting.
However, not paying attention 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 following meals than people who were not distracted. If you regularly consume meals while watching TV or using your or smartphone, these extra calories can add up some massive impact on your weight in the long-term.
99. Sleep Well And Avoid Stress
When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on your appetite and weight. A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, called cortisol, becomes elevated when you’re stressed. Having these hormones disrupted can increase your hunger and cravings for unhealthy food, 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.
1010. Eliminate Sugary Drinks
When people Add sugar might very well be the single worst ingredient in the diet today. The sugary beverages, like soda, have been associated with an increased risk of many Western diseases. It’s very easy to take in massive amounts of excess calories from sugary drinks because liquid calories don’t affect fullness like solid food does. Staying away from these beverages entirely can provide the enormous long-term health benefits for losing weight. However, you should note that you will not replace soda with fruit juice, as it can be just as high in sugar. Healthy beverages to drink instead of include water, coffee, and green tea.
1111. Anything Else?
Many simple lifestyle habits can help you lose weight, some of which have nothing to do with healthy diet or some exercise plans.
You can use smaller plates and eat more slowly, drink sufficient water and avoid eating in fronts of any electronic devices like tv, smartphones or computer. Prioritizing foods rich in protein and viscous fiber may also help.
However, I wouldn’t try all these things at once. Start to experiment with one tip for a while, and if that works well and is sustainable for you then try another one. A few simple changes can have a massive impact over the long term.