It can be very difficult for a person to stick to a conventional diet and exercise plan.
We are going to tell you some effective ways to reduce your weight, as well as to prevent weight gain in the future.
Based on Science, there are 11 ways to lose weight without diet and exercise.
1. Have Plenty of Protein in your food
Protein has powerful effects on appetite. It can increase the feeling of richness, reduce hunger and help you eat fewer calories .
This happens because protein affects several hormones that play a role in hunger and richness
Studies have been made and entirely found that if a person is increasing protein intake from 15% to 30% of calories helped him/her eat 441 fewer calories per day and lose 11 pounds in 12 weeks, without intentionally restricting anything or without following proper diet or exercising.
If you are currently having a grain based breakfast then you must have to consider switching to a protein-rich option, such as oats, eggs, brown bread etc.
It was also observed that the person who is overweight or obese who had eaten eggs in his/her breakfast had eaten fewer calories at his/her lunch as compared to the the persons who had eaten grain based breakfast.
Hence, protein based breakfast persons ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some examples of protein based foods includes chicken breasts, fish Greek yogurt, lentils, almonds and guinoa.
Note:- Adding up of protein to your diet has been shown a cause which automatically leads to the weight loss that though of without exercise or calorie intake restriction.
2. Chew your food Thoroughly and Slowly
It is believed that our brain needs time to process that we have had enough to eat.
If a person is chewing his/her food better makes him/her eat more slowly, which is directly related to the decrease in the food in take, smaller portions and increased richness and How quickly a person is finishing his/her meals also affect his/her weight.
Hence, it is scientifically proven that the persons who eat their meals faster are likely to gain more weight as when compared to the slower ones.
In order to get in a habit of eating slower, start counting the how many times you chew a bit and it it is also believed that the persons who are in habit of eating faster are like to be obese.
Note: Eating your meals slowly should definitely help you to feel more richness with fewer calories. It is one of the simplest easy way to lose weight and prevent weight gain.
3. Eating Fiber Rich Foods
Eating fiber rich foods may increase satiety, helping you feel richer for longer.
It is scientifically proved that there is a special type of fibre which helps in weight loss i.e. viscous fiber Viscous Fiber increases richness and reduces food intake.
When Viscous fiber comes into contact with the water it becomes a gel. When the viscous fiber comes in contact with the water, the gel formed increases the time to absorb nutrients and vitamins and slows down the emptying of the stomach.
Viscous fiber is only found in plant foods. Viscous fiber is mainly found in Brussels sprouts,beans, oat cererals, Brussels sprouts,oranges, flax seeds and asparagus.
Although there is a weight loss supplement available in market is called glucomannan which is also very high in viscous fiber.
Note:- Viscous fiber forms gel which slows the digestion power of the body so that you no longer feel hungry and it is particularly helpful in reducing appetite and food intake.
4. Always Use Smaller Plates For Unhealthy Foods
The typical food plate is larger today than it was a few decades ago.
This is unfortunate, since using a smaller plate may help you eat less by making portions look larger.
At the same time, a bigger plate can make a serving look smaller, causing you to add more food
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
Notes:- As bigger plates let you think that you are eating too much simultaneously, smaller plates can trick your brain into thinking you’re eating more than you actually are. Hence,it is kind of a trick to consume unhealthy foods from smaller plates, causing you to eat less.
5. Always Store Unhealthy Foods Out of Your Sight
When you are storing unhealthy foods in your sight where you can see them may increase hunger and cravings that leads you to eat more.
It is believed by the researchers that if high-calorie foods are more visible in the house, the residents are more likely to weigh more as compared to people who keep only a bowl of fruit visible
Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry.
On the other hand, keep healthy foods visible on your counter tops and place them front and center in your fridge.
This is also linked to weight gain.
Note:- . It is always better to keep healthy foods, like fruits, visible. If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is also linked to increased weight and obesity.
6. Drink More Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
It is found that drinking half a liter (17 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories.
A Survey upon this is done and found that the participants who drank water before a meal lost 44% more weight over a 12-week period as compared to those who did not.
If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.
Note:- Replacing a sugary drink with water is particularly beneficial.Drinking water before meals will definitely help you eat fewer calories.
7. One Should Sleep Well and Always Avoid Stress
When it comes to health, stress and sleep are often neglected. But in fact, both can have powerful effects on your appetite and weight.
A lack of sleep helps in disrupting the appetite-regulating hormones leptin and ghrelin. When the person is stressed, there is another hormone called cortisol becomes elevated.
When the above mentioned hormones are disturbed or disrupted, they will lead to help you increase your hunger and cravings for unhealthy food, that will certainly lead to the higher calorie intake.
What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.
Note:- Poor sleep and excess stress may disrupt the levels of several important appetite-regulating hormones that leads you to eat more and pack up on your weight.
8. Serve Yourself Smaller Portions/Starters.
It has been found that the people increase the size of dinner starter to double increased calorie intake by 30%.
Serving yourself just a little less might help you eat significantly less food. And you probably won’t even notice the difference.
Serving Larger portions always encourage people to eat more, and which certainly leads to an increase in weight gain and obesity.
Note:- Having Larger portion sizes been linked to the obesity epidemic, and may encourage both children and adults to eat more food.
9. Eat Without Electronic Distractions
When people pay attention to what they they are eating that definitely helps them to eat fewer calories.
People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating and in turn result into high calorie intake that adds up to increase in their weight.
It is studied that that people who were distracted at a meal ate about 10% more in that sitting
However, not paying attention during a meal actually has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than people who were not distracted.
If you regularly consume meals watching TV or using your computer or smartphone, these extra calories can add up and have a massive impact on your weight in the long-term.
Note:- People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.
10. Eliminate Sugary Drinks
Added sugar is the single worst ingredient in the diet today.
Sugary beverages, like soda, cold drinks have been associated with an increased risk of many diseases.
It’s very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don’t affect fullness like solid food does.
The person should replace soda with fruit juice as fruit juice can contain more sugar as compared with the soda.
The person should drink healthy beverages which means people can include water, green tea or coffee.
Note:- The brain doesn’t register liquid calories like it register for solid foods and leads you to eat more. Sugary drinks have direct effect on your weight and many diseases.
11. Try to Serve Unhealthy Food on Red Plates
Some people may find it weird but it is scientifically proven that people having unhealthy food on red plates are likely to eat less as compared to the people who eat on different coloured plate.
The explanation may be that as red colour symbolizes with the signal stop and different signs or warnings made by human being.
Note:- As the red colour symbolizes a stop reaction, simultaneously red plates will definately help you eat less unhealthy snack foods.
Start the one tip for a experiment and when you find that it works then move on to the another tip.