Adherence to conventional diet and exercise program might be really difficult. However, there are some proven tips that can help you consume fewer calories without paying special attention to what you eat.
These are effective ways to lose weight, and they will also help you to prevent gaining weight in the future.
Here are 11 ways to lose weight without dieting or exercising which are all based on scientific facts.
1. Chew Slowly
The brain needs time to process the information that it has had enough food. Chewing the food better, makes eating slower. For that time the brain will process the information, and will make you feel satisfied with less food. How fast you finish eating your meals, may also affect your weight. According to 23 observational studies, those who eat fast tend to gain weight, which is not the case with people who eat slow. To get into the habit of eating slower it may help you if you count how many times you chew each bite.
2. Use Smaller Plates for Unhealthy Foods
Nowadays, a typical plate is larger than it was several decades ago. that is not good because eating from a small plate may help you eat less (because smaller portions seem larger). At the same time, large plate can make the food look less in quantity, so you can add more food. Use this trick for your own good. Serve healthier food on big plates, and less healthy food on small plates.
3. Eat Plenty of Protein
Proteins’ consumption has a strong effect on appetite. It can increase the sense of satisfaction, reduce hunger and help you intake fewer calories. This may be due to a number of hormones, including ghrelin, GLP-1, which plays a role in whether we feel hunger and satisfaction or not. One study found that increasing protein intake from 15% to 30% of the calories, helpped participants to eat less calories per day and to lose 5 pounds in 12 weeks, without limitation of anything. If you eat cereal-based breakfast, you might want to consider switching to foods rich in protein (like eggs). Some examples of foods high in protein include chicken breast, fish, Greek yogurt, lentils, almonds and quinoa.
4. Store Unhealthy Foods Away from Your Eyes
Unhealthy foods storage in places where you can see them, may increase hunger and desire, which causes you to eat more. It is also associated with weight gain. A recent study found that the people who keep high-calorie foods at home in a visible places tend to gain more weight, compared to people who just have a fruit bowl on their tables. So keep unhealthy foods out of sight, and healthy foods on visible places.
5. Eat Foods That are High in Fiber
Eating foods high in fiber may increase the feeling of fullness. Studies also indicate that a special type of fiber called viscous fibers, are especially helpful for weight loss. They increase the feeling of satiety and reduce food intake. Viscous fibers form a gel when they come into contact with water. This gel increases the time needed to absorb nutrients. You can find viscous fibers in foods as beans, oat cereal, Brussels sprouts, asparagus, oranges and flaxseed.
6. Drinking Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before meals. Studies showed that drinking a pint of water about half an hour before meals, reduce hunger and help people to eat less. Participants who drank water before meals lost approximately 44% of their weight in a period of 12 weeks, compared to those who do not. If you change the high-calorie drinks like soda or juice with water, you may definitelly feel healthier and more energized.
7. Serve Yourself Smaller Dishes
Portion sizes increased in recent decades, especially in restaurants. Larger doses, are encouraging people to eat more, and this has been linked to weight gain and obesity. One study in adults found that doubling the size of a dish increases calorie intake by 30%. If your serve a little less, it may help you eat less, and probably not even noticing the difference.
8. Eat Without Electronic Distraction
Paying attention to what you eat can help you eat less. People who eat while watching television or playing computer games might not notice how much they ate. This, in turn, can lead to overeating. One
research showed that people who are busy during meals ate about 10 percent more than usually.
9. Sleep and Avoid Stress
When it comes to health, sleep is often neglected. But in fact, it can have strong effects on appetite and weight. Lack of sleep can disrupt the appetite control hormones leptin and ghrelin. Disruption in these hormones may increase hunger and the craving for unhealthy food, leading to higher caloric intake. Moreover, chronic sleep deprivation and stress may increase the risk of various diseases, including type 2 diabetes and obesity.
10. Avoid Sweet Drinks
Added sugar is the worst dietary ingredient. Sugary drinks like soda are associated with an increased risk of many diseases. It is very easy to absorb vast amounts of excess calorie from sugary beverages because liquid does not affect the sense of satisfaction as solid food. Avoiding these beverages can provide huge health benefits in the long term. Healthy drinks you can drink include water, coffee and green tea.
11. Serve Unhealthy Foods on Red Plates
One weird trick is to use red plates to help you eat less. At least, it seems to work with unhealthy snacks. One study reported that volunteers ate less pretzels served on red plates, then when they were served on white or blue plates. The explanation could be that we associate the color red with signs and other warnings generated by humans.