It could be challenging to stick to a conventional diet and exercise routine. But there are a few tried-and-true methods that can make eating fewer calories easy. These are useful weight loss and weight loss prevention techniques.
Here are some ways to lose weight without dieting or exercising.
Take Your Time and Chew Properly
Your brain needs some time to realize that you've had enough to eat. Eating more slowly while fully chewing your meal is associated with reduced calorie intake, stronger sensations of fullness, and smaller portion sizes. How quickly you complete your meals could have an impact on your weight. A new analysis of observational studies found that faster eaters are more likely to acquire weight than slower eaters. Fast eaters are far more likely to be overweight. If you want to get in the habit of eating more slowly, it might be helpful to keep note of how many times you chew each meal.
To serve unhealthy foods, use smaller plates
The typical dinner plate has increased in size over the past few decades. This tendency might lead to weight gain because using a smaller plate might persuade you to eat less by making servings seem larger. A larger dish, on the other hand, can make a serving seem smaller and encourage you to eat more. To take advantage of this, serve healthier items on larger plates and less healthful foods on smaller dishes.
Consume a lot of protein
Protein has a substantial impact on appetite. You may feel fuller for longer after eating, have less hunger, and eat fewer calories as a result. This may be due to how proteins affect the hormones ghrelin and GLP-1, which regulate hunger.
According to one study, participants who increased their protein intake from 15% to 30% of calories consumed 441 fewer calories per day on average and lost 11 pounds over the course of 12 weeks without consciously reducing any meals. If you typically have breakfast with grains, you might want to switch to an egg-based meal.
Keep unhealthy foods hidden
You might become more inclined to overeat if you keep unhealthy meals out in the open. This also has to do with putting on weight.
Those who have more high-calorie meals on display in their homes are more likely to weigh more than those who only keep a bowl of fruit out in the open.
Keep unhealthy foods hidden, like in cupboards or closets, to lessen the likelihood that you will choose them when you are hungry. On the other hand, place healthy goods on the fridge's front row and keep them on display in your kitchen.
Consume water frequently
Water consumption can aid in weight loss, particularly if it occurs before meals.
In a study, it was discovered that consuming less food and consuming fewer calories was achieved by drinking half a litre (17 ounces) of water about 30 minutes before meals.
Participants who drank water before a meal lost 44% more weight overall over the course of the 12-week study than those who did not. If you move from calorie-dense drinks like soda or juice to water, you might notice an even greater effect.