Doesn’t it seem impossible to think how to lose weight without dieting or exercise? It might be challenging to stick to a traditional diet and exercise routine. There are, however, a few tried-and-true strategies that may help you consume less calories with ease. These are helpful methods for losing weight and preventing weight gain in the future. Here are 11 non-diet, non-exercise strategies to reduce weight. They’re all based on scientific evidence.
- Slow down and chew thoroughly.
It takes time for your brain to register that you’ve eaten enough to eat. Chewing your food fully slows down your eating, which is linked to lower food intake, enhanced fullness, and smaller portion sizes. Your weight may be affected by how soon you complete your meals. Faster eaters are more likely to gain weight than slower eaters, according to a new evaluation of 23 observational studies. Obesity is far more common among fast eaters. Counting how many times you chew each meal might help you get into the habit of eating more slowly. Slowly chewing your meal might make you feel fuller while consuming less calories. It is a simple technique to reduce weight and avoid gaining weight.
- For unhealthy foods, use smaller plates.
The average dinner dish is now bigger than it was a few decades ago. This trend may lead to weight gain since using a smaller plate makes amounts seem bigger, which may encourage you to eat less. A larger plate, on the other hand, might make a dish seem smaller, encouraging you to pile on more food. Serve nutritious foods on larger plates and less healthy foods on smaller dishes to take advantage of this. Smaller plates deceive your brain into believing you’re eating more than you are. As a result, it’s a good idea to eat unhealthy items from smaller plates, which will cause you to eat less.
- Consume a lot of protein
Protein has a significant impact on appetite. It may help you feel fuller longer, decrease appetite, and consume less calories. This might be due to the fact that protein influences numerous hormones involved in hunger and fullness, including ghrelin and GLP-1. According to one research, boosting protein consumption from 15% to 30% of calories helped individuals consume 441 fewer calories each day and lose 11 pounds on average over the course of 12 weeks without reducing their diet. If you presently eat a grain-based breakfast, you should think about moving to a protein-rich meal like eggs. In one research, women who ate eggs for breakfast consumed less calories at lunch than women who ate a grain-based meal. Furthermore, individuals consumed less calories throughout the remainder of the day and for the following 36 hours. Chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds are some examples of protein-rich meals. Even without exercise or deliberate calorie control, adding protein to your diet has been related to weight reduction.
- Keep unhealthy foods hidden from view.
Keeping unhealthy foods in plain sight may boost hunger and cravings, leading to overeating. This is also connected to gaining weight. According to a recent research, individuals who have high-calorie items accessible in the home are more likely to gain weight than those who keep merely a bowl of fruit visible. Healthy meals should be stored out of sight, such as in closets or cabinets, so they don’t grab your attention when you’re hungry. Healthy items, on the other hand, should be visible on your surfaces and placed front and center in your refrigerator. You’re more likely to eat an unexpected snack if you put unhealthy items on your counter. This has been connected to weight gain and obesity. Healthy foods, such as fruits and vegetables, should be kept out of sight.
- Drink Water on a Regular Basis
Water, particularly if consumed before a meal, may help you eat less and lose weight. Drinking half a liter (17 ounces) of water 30 minutes before meals lowered appetite and calorie consumption in adults, according to one research. Over the course of a 12-week period, individuals who drank water before a meal lost 44 percent more weight than those who did not. If you substitute calorie-dense beverages like soda or juice with water, you may see much more of a difference. Before meals, drink a glass of water to help you consume less calories. It is especially useful to replace a sugary drink with water.
- Take Care of Yourself Portions that are smaller
Portion sizes have risen in recent decades, particularly in restaurants. Larger servings encourage individuals to eat more, which has been related to a rise in obesity and weight gain. In one adult research, increasing the size of a dinner starter resulted in a 30 percent increase in calorie consumption. You may be able to consume much less calories if you serve yourself a bit less. And you’re unlikely to notice the difference. Obesity has been related to larger portion sizes, which may encourage both children and adults to consume more.
- No Electronic Distractions While Eating
Paying attention to what you eat may aid in calorie reduction. People who eat while watching television or playing video games may lose track of how much they’ve consumed. Overeating may occur as a result of this. People who were distracted during a meal ate around 10% more in that sitting, according to a study of 24 research (22Trusted Source). Furthermore, being distracted during a meal has a higher impact on your food consumption later in the day. People who were distracted during a meal consumed 25% more calories at subsequent meals than those who were not. You may be unwittingly overeating if you eat your meals while watching TV or using technological gadgets. These additional calories mount up over time and have a significant influence on your weight. Overeating is more frequent among those who eat while preoccupied. Paying attention to your meals may aid in weight loss by causing you to eat less.
- Get a Good Night’s Sleep and Stay Stress-Free
People often overlook sleep and stress when it comes to their health. Both have a significant impact on your appetite and weight. The appetite-regulating hormones leptin and ghrelin may be disrupted by a lack of sleep. When you’re stressed, another hormone, cortisol, rises. These hormones fluctuating might boost your appetite and desires for unhealthy foods, resulting to a rise in calorie consumption. Furthermore, persistent sleep deprivation and stress have been linked to an increased risk of a variety of disorders, including type 2 diabetes and obesity. Sleep deprivation and stress may cause an imbalance in numerous crucial appetite-regulating hormones, leading you to overeat.
- Don’t Drink Sugary Drinks
Added sugar may be the single most harmful element in today’s diet. Sugary drinks, such as soda, have been linked to an elevated risk of a variety of ailments. Because liquid calories do not effect satiety the way solid food does, it’s quite simple to ingest too many calories from sugary beverages. Avoiding sugary beverages is another answer on how to lose weight without diet or exercise. Avoiding these drinks totally may have significant long-term health advantages. However, fruit juice should not be substituted for soda since it might have just as much sugar. Water, coffee, and green tea are all healthy liquids to consume instead. Sugary beverages have been linked to a higher risk of obesity and a variety of ailments. Because liquid calories are not registered by the brain in the same way that solid calories are, you will consume more.
- Use Red Plates to Serve Unhealthy Food
Using red plates to help you eat less is an interesting idea. According to research, this method seems to work at least with harmful snack items. Volunteers ate fewer pretzels from red plates than from white or blue plates, according to one research. It’s possible that we identify red with stop signs and other man-made warnings as an explanation. Red plates may aid in the consumption of less harmful snack items. This might be due to the fact that the hue red causes a halt response.
So What’s your Weight Loss Plan?
You may reduce weight by adopting a variety of basic lifestyle practices. Some of them have nothing to do with traditional diets or workout routines. You may eat more slowly, drink more water, and avoid eating in front of the TV or computer by using smaller dishes. Prioritizing protein- and viscous-fiber-rich diets may also assist. However, it’s probably not a good idea to do all of these things at the same time. Try one approach for a time, and if it works well for you, go on to the next. A few small modifications may have a significant long-term influence on your weight. These are how to lose weight without diet or exercise. You can follow your dietitian or others for more queries.