Sticking to a conventional diet and exercise program 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 avoid weight gain in the future.
Here are 11 ways to lose weight without dieting or exercise. All are based on science.
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 avoid weight gain in the future.
Here are 11 ways to lose weight without dieting or exercise. All are based on science.
1. Chew food carefully and slow down
Your brain needs time to process what you have enough to eat.
Chewing your food carefully makes you eat more slowly, which is associated with decreased food intake, increased satiety, and smaller portions.
The speed with which you finish your meals can also affect your weight.
A recent review of 23 observational studies reported 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 may be helpful to count the number of times you chew each bite.
Chewing your food carefully makes you eat more slowly, which is associated with decreased food intake, increased satiety, and smaller portions.
The speed with which you finish your meals can also affect your weight.
A recent review of 23 observational studies reported 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 may be helpful to count the number of times you chew each bite.
Summary
Eating slowly your food can help you feel fuller with fewer calories. It's an easy way to lose weight and avoid weight gain.
The typical plate is larger today than it was a few decades ago.
This trend may contribute to weight gain, as using a smaller plate can help you eat less by increasing the appearance of servings.
On the other hand, a larger plate can make a smaller serving, 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.
Summary
Smaller plates can make your brain believe you're eating more than you actually do. Therefore, it makes sense to eat unhealthy foods on smaller plates, which makes you eat less.
Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories.
This may be due to the fact that proteins affect several hormones that play a role in hunger and satiety.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks, on average, without intentionally restricting food.
If you are currently eating a cereal breakfast, you may want to consider switching to a high-protein meal, 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.
In addition, they ended up eating fewer calories for the rest of the day and for the next 36 hours.
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
This may be due to the fact that proteins affect several hormones that play a role in hunger and satiety.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks, on average, without intentionally restricting food.
If you are currently eating a cereal breakfast, you may want to consider switching to a high-protein meal, 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.
In addition, they ended up eating fewer calories for the rest of the day and for the next 36 hours.
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
Summary
4. Store unhealthy foods out of sight
Adding protein to your diet has been linked to weight loss, even without exercise or conscious caloric restriction.
Storing unhealthy foods where you can see them can increase hunger and cravings, forcing you to eat more.
This is also related to weight gain.
A recent study found that while high-calorie foods are more visible in the home, residents are more likely to weigh more than people who keep only a bowl of visible fruit.
Keep unhealthy foods out of sight, such as in closets or closets, so they are less likely to get your attention when you're hungry.
On the other hand, keep healthy foods visible on your countertops and place them in the front and center of your refrigerator.
Summary
5. Eat high-fiber foods
If you keep unhealthy foods on your counter, you are more likely to have an unexpected snack. This is related to increased weight and obesity. It is best to keep foods healthy - such as fruits and vegetables - in plain sight.
Eating high-fiber foods can increase satiety, helping you feel fuller for 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 on contact with water. This gel increases the time it lasts to absorb nutrients and slows down the draining of your stomach.
Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges, and flaxseeds.
Summary
6. Drink water regularly
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 on contact with water. This gel increases the time it lasts to absorb nutrients and slows down the draining of your stomach.
Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges, and flaxseeds.
Summary
Viscous fibers are particularly useful for reducing appetite and food intake. This fiber forms a gel that slows down digestion.
6. Drink water regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
An adult study found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and caloric intake.
Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not.
If you replace high-calorie beverages such as sodas or juices with water, you may feel an even greater effect.
Summary
7. Eat without electronic distractions
An adult study found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and caloric intake.
Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not.
If you replace high-calorie beverages such as sodas or juices with water, you may feel an even greater effect.
Summary
Drinking water before meals can help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
7. Eat without electronic distractions
Paying attention to what you eat can help you consume fewer calories.
People who eat while watching TV or playing video games may lose track of what they have eaten. This, in turn, can cause overeating.
A review of 24 studies found that people distracted during a meal ate about 10% more during this session.
In addition, distraction during a meal has an even greater influence on your consumption later in the day. People who were distracted during a meal consumed 25% more calories at later meals than those present.
If you regularly eat meals while watching TELEVISION or using electronic devices, you may eat more inadvertently. These extra calories add up and have a huge impact on your long-term weight.
Summary
8. Sleep well and avoid stress
People who eat while watching TV or playing video games may lose track of what they have eaten. This, in turn, can cause overeating.
A review of 24 studies found that people distracted during a meal ate about 10% more during this session.
In addition, distraction during a meal has an even greater influence on your consumption later in the day. People who were distracted during a meal consumed 25% more calories at later meals than those present.
If you regularly eat meals while watching TELEVISION or using electronic devices, you may eat more inadvertently. These extra calories add up and have a huge impact on your long-term weight.
Summary
People who eat while being distracted are more likely to overeat. Paying attention to your meals can help you eat less and lose weight.
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.
Lack of sleep can disrupt appetite-regulating hormones, leptin, and ghrelin. Another hormone, cortisol, becomes high when you are stressed.
Fluctuating these hormones can increase your hunger and cravings for unhealthy foods, leading to a higher caloric intake.
In addition, chronic sleep deprivation and stress can increase your risk of developing several diseases, including type 2 diabetes and obesity.
Summary
9. Eliminate sugary drinks
Lack of sleep can disrupt appetite-regulating hormones, leptin, and ghrelin. Another hormone, cortisol, becomes high when you are stressed.
Fluctuating these hormones can increase your hunger and cravings for unhealthy foods, leading to a higher caloric intake.
In addition, chronic sleep deprivation and stress can increase your risk of developing several diseases, including type 2 diabetes and obesity.
Summary
Poor sleep and excessive stress can unbalance several important hormones that regulate appetite, forcing you to eat more.
9. Eliminate sugary drinks
Added sugar may very well be the worst ingredient in the diet today.
Sugary drinks such as sodas have been associated with an increased risk of many diseases.
It is very easy to consume excess calories from sugary drinks, as liquid calories do not affect fullness as solid foods do.
Staying away from these drinks can offer huge long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.
Healthy drinking beverages include water, coffee, and green tea.
Summary
Conclusion
Sugary drinks such as sodas have been associated with an increased risk of many diseases.
It is very easy to consume excess calories from sugary drinks, as liquid calories do not affect fullness as solid foods do.
Staying away from these drinks can offer huge long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.
Healthy drinking beverages include water, coffee, and green tea.
Summary
Sugar-sweetened beverages have been associated with an increased risk of weight gain and many diseases. Your brain doesn't record liquid calories like it does with solid foods, which forces you to eat more.
Conclusion
Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diets or exercise programs.
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 can also help.
However, it is probably best not to try all these things at the same time. Experiment with one technique for a while, and if it works well for you, try another one.
A few simple changes can have a significant impact on your weight in the long run.
Comments
Post a Comment