Sticking to a conventional diet and exercise program can sometimes be difficult.
However, there are several proven tips that can help you eat fewer calories every day.
These are effective ways to lose weight and prevent long term weight gain.
Here are 11 ways to lose weight without diet or exercise . All are based on scientific evidence.
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1. Chew well and eat more slowly
Your brain needs time to process and assimilate what you have eaten.
Chewing your food well makes you eating more slowly , which is associated with decreased food intake, increased satiety, and smaller portions consumed .
How quickly you finish your meals can also affect your weight.
A recent review of 23 observational studies found that faster eaters are more likely to gain weight than slower eaters .
"Fast eaters" are also much more likely to be obese.
To get into the habit of eating more slowly, it can help to count how many times you chew each bite.
2. Use smaller plates for unhealthy foods
The typical food plate is larger today than it was a few decades ago.
This tendency could contribute to weight gain because using a smaller plate can help you eat less by regulating portions.
On the other hand, a larger plate can make the portion appear smaller, forcing you to add more food .
You can use this to your advantage by serving healthy foods on larger plates and less healthy foods on smaller plates.
3. Consume more protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger, and help you eat fewer calories.
This is because protein affects several hormones that play a role in hunger and satiety, including ghrelin and GLP-1 .
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 10 pounds over 12 weeks, on average, without intentionally restricting food .
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meals , such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch than those who ate a cereal-based breakfast .
Plus, they ended up consuming fewer calories for the rest of the day and for the next 36 hours.
Some examples of high-protein foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
For more information on a high protein diet , click here .
4. Keep unhealthy foods out of sight
Keeping unhealthy foods in sight can increase hunger and cravings, causing you to eat more. This is also linked to weight gain.
A recent study found that if high-calorie foods are more visible in the home, residents are more likely to take it than people who only keep a bowl of fruit handy .
Keep unhealthy foods out of sight, such as in cupboard bottoms, so they're less likely to catch your eye when you're hungry.
On the other hand, keep healthy foods visible on your counters and place them front and center in your refrigerator.
5. Eat fiber-rich foods
Eating fiber-rich foods can increase satiety, helping you feel full longer.
Studies also indicate that one type of fiber , viscous fiber, is particularly useful for weight loss . It increases satiety and reduces food intake .
The viscous fiber forms a gel when it comes into contact with water. This gel increases nutrient absorption time and slows emptying of your stomach .
Viscous fiber is only found in plant foods. Examples include beans, oat cereal, Brussels sprouts, asparagus, oranges, and flax seeds.
Our weight loss supplement called Konjac Pure is also very rich in viscous fibers.
6. Drink water regularly
Water can help you eat less and lose weight, especially if you drink it before a meal.
A study in adults found that drinking half a liter of water about 30 minutes before meals reduced appetite and reduced calorie intake from the meal .
Participants who have drank water before a meal lost 44% more weight over a 12-week period compared to those without drank.
If you replace high-calorie drinks — like soda or juice — with water, you may experience an even greater effect .
7. Use smaller portions
Portion sizes have increased in recent decades, especially in restaurants.
Larger portions encourage people to eat more and have been linked to increased weight gain and obesity .
help yourself a little less could help you eat far fewer calories. And you probably won't even notice the difference.
8. Eat without electronic distractions
Watching what you eat can help you consume fewer calories.
People who eat while watching television or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
A review of 24 studies found that people who were distracted during a meal ate about 10% more during that session .
Plus, distraction during a meal has an even greater influence on your intake later in the day. People who were distracted during 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 might inadvertently eat more. Those extra calories add up and have a huge impact on your weight in the long run.
9. Sleep well and avoid stress
When it comes to health, people often overlook sleep and stress. In fact, both have powerful effects on your appetite and your weight.
Lack of sleep can disrupt hormones that regulate appetite, leptin and ghrelin. Another hormone, cortisol, increases when you're stressed .
Fluctuations in these hormones can increase your hunger and cravings for unhealthy foods , leading to higher calorie intake .
Additionally, chronic sleep deprivation and stress can increase the risk of several diseases, including type 2 diabetes and obesity .
Magnesium can be one of the best solutions to combat stress.
10. Cut out sugary drinks
Added sugar may very well be the worst ingredient in nutrition today.
Sugary drinks like soda have been associated with an increased risk of many diseases .
It's very easy to consume excess calories from sugary drinks because liquid calories don't affect satiety like solid foods do .
Staying away from these beverages completely can provide huge long-term health benefits. However, note that you should not replace soda with industrial fruit juice , as it can be just as high in sugar .
Healthy beverages to drink include water, coffee and green tea .
11. Serve unhealthy foods on red plates
An unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snacks.
One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates .
The explanation may be that we associate the color red with stop signals and other artificial warnings.
The essential
There are many simple lifestyle habits that 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. Give priority to high protein foods and viscous fiber can also help.
However, it's probably best not to try all of these things at once. Experiment with one technique for a while, and if it works for you, try another.
