It can be hard to stick to a normal diet and exercise plan. But there are a few tried-and-true tips that can make it easy for you to eat less. These are good ways to lose weight and keep it off, as well as to keep from gaining weight in the future. What does 10+ Ways to Lose Weight Without Exercising in 2022 ? Go with Teeanime for all your doubts!
1. Chew Thoroughly and Slow Down
Your brain requires some time to digest the fact that you’ve had enough to eat.
Chewing your food thoroughly causes you to eat more slowly, which leads to lower food intake, enhanced fullness, and smaller portion sizes (Source).
Your weight may be affected by how soon you finish your meals.
According to a recent evaluation of 23 observational studies, faster eaters are more likely to gain weight than slower eaters.
Obesity is also significantly more common among fast food eaters.
It may help to count how many times you chew each meal to get into the habit of eating more slowly.
2. Use Smaller Plates for Unhealthy Foods
The average dinner plate is now larger than it was a few decades ago.
This trend may contribute to weight gain because using a smaller plate may encourage you to eat less by making servings appear larger.
A larger plate, on the other hand, can make a dish appear smaller, encouraging you to add more food.
You can take advantage of this by serving healthier foods on larger plates and less healthy foods on smaller dishes.
3. Eat Plenty of Protein
Protein has a profound appetite suppressant impact. It can help you feel fuller longer, reduce hunger, and eat less calories.
This could be because protein influences numerous hormones involved in hunger and fullness, including ghrelin and GLP-1.
According to one study, boosting protein consumption from 15% to 30% of calories helped individuals eat 441 fewer calories each day and lose 11 pounds on average over 12 weeks without actively restricting any meals.
If you currently eat a grain-based breakfast, you should think about moving to a protein-rich meal like eggs.
In one study, women who ate eggs for breakfast consumed fewer calories at lunch than those who ate a grain-based breakfast.
Furthermore, they ate fewer calories the rest of the day and for the next 36 hours.
Chicken breasts, salmon, Greek yogurt, lentils, quinoa, and almonds are among protein-rich foods.
4. Store Unhealthy Foods out of Sight
If you keep unhealthy foods where you can see them, you may feel more hungry and want to eat more.
This is also related to weight gain.
One recent study found that people are more likely to gain weight if there are more high-calorie foods in the house than if they only have a bowl of fruit out.
Put unhealthy foods where you can’t see them, like in closets or cabinets, so you won’t be tempted to eat them when you’re hungry.
On the other hand, keep healthy foods out in the open on your counters and in the middle of your refrigerator.
5. Eat Fiber-Rich Foods
Fiber-rich foods may help you feel fuller for longer by making you feel fuller after eating them.
Studies also show that viscous fiber, a type of fiber, helps people lose weight more than other types. It makes you feel fuller and makes you eat less.
When a fiber that is already thick meets water, it turns into a gel. This gel makes it take longer for your body to absorb nutrients and makes it take longer for your stomach to empty.
Only plant foods have viscous fiber. Beans, oat cereal, Brussels sprouts, asparagus, oranges, and flax seeds are all examples.
Viscous fiber is also found in a weight loss aid called glucomannan.
6. Drink Water Regularly
If you drink water before a meal, it can make you eat less and help you lose weight.
In one study, adults who drank 17 ounces (half a liter) of water about 30 minutes before a meal felt less hungry and ate less calories.
People who drank water before a meal lost 44% more weight than those who didn’t over the course of 12 weeks.
If you replace drinks with lots of calories, like soda or juice, with water, you may see an even bigger difference.
7. Serve Yourself Smaller Portions
In the last few decades, portions have grown, especially at restaurants.
People tend to eat more when their portions are bigger, which has been linked to a rise in weight gain and obesity.
In an adult study, doubling the size of a dinner appetizer led to a 30% rise in the number of calories eaten.
If you serve yourself a little less, you might eat a lot fewer calories. Most likely, you won’t even notice a difference.
8. Eat Without Electronic Distractions
If you pay attention to what you eat, you might eat less.
People who eat while watching TV or playing computer games may lose track of how much they’ve eaten. This, in turn, can lead to eating too much.
One review of 24 studies found that people ate about 10% more at a meal when they were distracted.
Also, being distracted during a meal has a bigger effect on how much you eat later in the day. People who were not paying attention at a meal later ate 25% more calories than those who were.
If you often eat while watching TV or using electronics, you might be eating more than you need to. These extra calories add up over time and have a huge effect on your weight.
9. Sleep Well and Avoid Stress
People often forget about sleep and stress when it comes to their health. In fact, both have very strong effects on your hunger and weight.
The hormones leptin and ghrelin may not work as well if you don’t get enough sleep. Cortisol, another hormone, goes up when you’re stressed.
When these hormones change, it can make you feel more hungry and want to eat unhealthy foods, which can make you eat more calories.
Also, chronic lack of sleep and stress may make you more likely to get diseases like type 2 diabetes and obesity.
10. Eliminate Sugary Drinks
Added sugar might be the worst thing in our diets right now.
Many diseases are more likely to happen if you drink sugary drinks like soda.
Because liquid calories don’t make you feel full like solid calories do, it’s easy to drink too many sugary drinks.
Staying away from these drinks completely can be very good for your health in the long run. But keep in mind that you shouldn’t replace soda with fruit juice because fruit juice can have as much sugar as soda.
Water, coffee, and green tea are all healthy drinks that you can drink instead.
11. Serve Unhealthy Food on Red Plates
One strange way to help you eat less is to use red plates. Based on research, this method seems to work at least with unhealthy snack foods.
In one study, volunteers ate less pretzels when they were on red plates than when they were on white or blue plates.
It could be because we associate red with stop signs and other warnings made by people.
The Bottom Line
There are many easy things you can do to help you lose weight. Some of them have nothing to do with how people usually eat or work out.
You can eat more slowly, use smaller plates, drink more water, and try not to eat in front of the TV or computer. Foods with a lot of protein and thick fiber may also help.
But it might not be a good idea to try all of these things at once. Try out one method for a while, and if that one doesn’t work, try another one.
A few easy changes can have a big effect on your weight over time.
