How weight loss without exercise

1 Chew Thoroughly and Slow Down

It takes time for your brain to realize that you’ve consumed enough calories.

The act of thoroughly chewing your food causes you to eat more slowly, which is connected with decreased food intake, a higher feeling of fullness, and smaller portion sizes (1, 2, 3).

The speed with which you finish your meals may also have an impact on your weight.

The findings of a recent evaluation of 23 observational studies revealed that those who eat more quickly gain more weight than people who eat more slowly (4).

The prevalence of obesity among fast eaters is likewise significantly higher.

It may be beneficial to keep track of how many times you chew each meal in order to get into the habit of eating more slowly.

SUMMARY
Eating more slowly can help you feel more satisfied while consuming less calories. It is a simple method of losing weight and preventing weight gain.

2 Use Smaller Plates for Unhealthy Foods

The average food plate has grown in size in recent years, compared to just a few decades before.

Because using a smaller plate may encourage you to eat less by making servings appear larger, this trend may lead to weight gain in the long run.

A larger dish, on the other hand, can make a serving appear smaller, prompting you to pile on even more food (5, 6).

You can take advantage of this by presenting nutritious foods on larger plates and less nutritious foods on smaller plates.

SUMMARY

Smaller plates can fool your brain into believing you’re consuming more calories than you actually are. As a result, it’s a good idea to consume unhealthy meals from smaller plates, which will cause you to eat less.

3 Eat Plenty of Protein

Protein has a profound effect on one’s desire to eat. It can help you feel fuller for longer periods of time, lessen hunger, and consume fewer calories (7).

This could be due to the fact that protein has an effect on multiple hormones that regulate hunger and fullness, including ghrelin and GLP-1 (8).

Increasing protein intake from 15% to 30% of total calories helped individuals consume 441 fewer calories per day and lose an average of 11 pounds over a 12-week period without actively restricting any foods, according to one study (9).

In the event that you are currently eating a grain-based breakfast, you might consider making the move to a protein-rich meal such as eggs.

According to one study, overweight or obese women who ate eggs for breakfast consumed fewer calories at lunch as compared to those who ate a grain-based meal for breakfast (10).

Furthermore, individuals were able to consume fewer calories for the remainder of the day and for the following 36 hours afterward.

A few examples of protein-rich foods are chicken breasts, fish fillets, Greek yogurt, lentils, quinoa, and almonds, among other things.

SUMMARY
Including protein in your diet has been shown to help you lose weight even if you don’t exercise or follow a rigorous calorie restriction plan.

4 Store Unhealthy Foods out of Sight

Storing unhealthy foods in a visible location may enhance your hunger and desires, forcing you to eat more as a result (11).

This is also associated with an increase in body weight (12).

Residents who have merely a bowl of fruit accessible in the house, according to a recent study, are more likely to gain weight than those who keep high-calorie items more prominently displayed in the house (12).

When possible, keep unhealthy foods out of sight, such as in a closet or a cupboard, so that they are less likely to capture your attention when you are hungry.

Healthy items, on the other hand, should be prominently displayed on your countertops and placed front and center in your refrigerator.

SUMMARY
It is more probable that you will have an unplanned snack if you have unhealthy foods on your kitchen counter. This has been connected to increased weight and obesity in the population. It is preferable to keep nutritious foods — such as fruits and vegetables — readily available.

5 Eat Fiber-Rich Foods

Eating fiber-rich meals may help you feel fuller for longer periods of time by increasing your satiety.

In addition, studies have found that one particular type of fiber, viscous fiber, is particularly beneficial for weight loss. It makes you feel fuller for longer periods of time and helps you eat less (13).

When a vicious fiber comes into touch with water, it transforms into a gel. This gel prolongs the time it takes for nutrients to be absorbed by your body and slows the emptying of your stomach (14).

Viscous fiber can only be found in plant foods, not in animal foods. Beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds are all examples of high-fiber foods.

A weight-loss product known as glucomannan also contains a significant amount of viscous fiber.

SUMMARY
Viscous fiber is particularly effective at suppressing appetite and reducing food consumption. This fibre produces a gel in the stomach, which inhibits digestion.

6 Drink Water Regularly

Drunken water can help you lose weight by making you eat less and consume fewer calories, especially if you consume it before eating.

Adults were studied, and it was discovered that drinking half the recommended amount of water (17 ounces) 30 minutes before meals lowered appetite and calorie intake (15).

Participants who drank water before a meal lost 44 percent more weight over the course of a 12-week study compared to those who did not drink water before eating.

Replace high-calorie beverages such as soda or juice with water and you may see an even bigger reduction in body weight and waist circumference (16).

SUMMARY
It is possible that drinking water before meals will help you consume fewer calories. It is especially useful to replace a sugary beverage with water.

7 Serve Yourself Smaller Portions

Portion sizes have expanded significantly over the last few decades, particularly in dining establishments.

It has been shown that larger portions encourage people to eat more, which has been connected to an increase in body weight growth and obesity (17, 18, 19, 20, 21).

According to one study conducted on adults, increasing the size of a dinner starter by a factor of two boosted calorie intake by 30 percent (21).

Making small adjustments to your serving size could result in big calorie savings for you. And the chances are that you won’t even notice a change.

SUMMARY
Portion sizes that are too large have been linked to obesity, and they may encourage both children and adults to consume more calories.

8 Eat Without Electronic Distractions

It is possible that paying attention to what you eat will help you ingest fewer calories overall.

People who eat while watching television or playing computer games may become disoriented and lose track of how much they have consumed. Overeating can result as a result of this.

According to one study of 24 studies, persons who were preoccupied during a meal consumed approximately 10% more food in that sitting (22).

Furthermore, being absent-minded during a meal has an even higher impact on your caloric consumption later in the day. People who were preoccupied during a meal consumed 25 percent more calories at subsequent meals than those who were not distracted at the time of the meal (22).

If you habitually eat meals while watching television or using electronic gadgets, you may be unwittingly consuming more calories than you need. These extra calories pile up and have a significant impact on your weight over the long term, as well.

SUMMARY

People who eat while distracted are more prone to overindulge in their food. The ability to pay attention to your meals may assist you in eating less and losing weight.

9 Sleep Well and Avoid Stress

When it comes to their health, people frequently overlook the importance of sleep and stress management. Both of these substances, in fact, have profound effects on your hunger and weight.

An insufficient amount of sleep may cause the appetite-regulating hormones leptin and ghrelin to become unbalanced. A second hormone, cortisol, is boosted while you’re under stress (23).

Because of the fluctuation of these hormones, you may experience increased hunger and cravings for unhealthy foods, which may result in increased calorie intake (23, 24, 25).

In addition, persistent sleep deprivation and stress may increase your chance of developing a variety of diseases, including type 2 diabetes and obesity, as well as other health problems (26, 27, 28).

SUMMARY

Inadequate sleep and excessive stress can cause an imbalance in numerous critical appetite-regulating hormones, leading to an increase in food intake.

10 Eliminate Sugary Drinks

Addicted sugar may very well be the single most harmful element in the modern diet, according to several experts.

Sugary beverages, such as soda, have been linked to an increased risk of developing a variety of ailments (29, 30, 31).

Because liquid calories do not affect fullness in the same way that solid calories do, it is quite easy to ingest excessive calories from sugary beverages (32, 33, 34).

It is possible to reap significant long-term health benefits by abstaining from these beverages totally. However, keep in mind that fruit juice should not be substituted for soda because it can have just as much sugar (35, 36).

Water, coffee, and green tea are examples of healthy liquids to consume instead.

SUMMARY
It has been established that sugary beverages raise the risk of weight gain 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.

11 Serve Unhealthy Food on Red Plates

One outlandish idea is to use red dishes to encourage you to consume less food. According to research, this method appears to be effective with unhealthy snack items at the very least.

According to one study, volunteers ate fewer pretzels from red plates than from white or blue plates when the platters were red (37).

It’s possible that we identify the color red with stop signs and other man-made warnings because of our cultural heritage.

SUMMARY
It is possible that using red plates will help you consume fewer unhealthy snack foods. This could be due to the fact that the hue red causes a halt reaction.

12 The Bottom Line

Many easy changes in your way of life can aid in your weight loss efforts. Some of them have absolutely nothing to do with standard diets or workout regimens at all.

Smaller plates, eating more slowly, drinking water, and avoiding eating in front of the television or computer are all suggestions. It may also be beneficial to prioritize foods that are high in protein and viscous fiber.

To be on the safe side, it’s usually best not to try all of these things at the same time. Begin by trying out one technique for a period, and if it seems to be effective, move on to another technique.

Over the course of a lifetime, a few minor modifications can have a significant impact on your weight.