10 Effective Tips Without Diet or Exercise For Weight Loss
Certain habits, such as chewing slowly and eating more fiber, can help you lose weight without exercise or a special diet plan. Sticking to a traditional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories easily. These are effective ways to lose weight as well as prevent future weight gain.
Here are 10 ways to lose weight without diet or exercise, all based on science.
# Chew Well and Eat Slowly
Your brain needs time to understand that you have eaten enough. Chewing your food well makes you eat slowly, which is associated with reduced food intake, feeling full, and smaller portion sizes. How quickly you finish your meal can also have an impact on your weight.
To get into the habit of eating slowly, it can be helpful to count how many times you chew each bite.
# Use Smaller Plates For High-Calorie Foods
Today, dinner plates are typically larger than they were a few decades ago.
This trend may contribute to weight gain, as using a smaller plate may make you eat less because it makes portions look larger. On the other hand, a larger plate makes servings look smaller, which may lead you to put more food on.
You can take advantage of this by serving nutrient-rich, low-calorie foods on larger plates and high-calorie foods on smaller plates.
# Eat Plenty Of Protein
Protein has a powerful effect on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories.
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and glucagon-like peptide-1 (GLP-1).
According to a study of 105 people, those who followed a higher protein diet lost significantly more weight than those who followed a standard protein diet.
If you currently eat a grain-based breakfast, you may want to consider increasing the amount of protein in your meals.
In one study, people who ate a high-protein breakfast with eggs and toast felt less hungry and ate fewer calories later in the day, while those who ate a lower protein breakfast with cereal felt less hungry.
Some examples of protein-rich foods include chicken breast, fish, Greek yogurt, lentils, quinoa, and almonds.
# Prepare More Meals At Home
Cooking your own meals at home is a great way to incorporate more nutritious foods into your diet. It may also help with weight loss. In fact, research shows that people who prepare more meals at home gain less weight than those who regularly eat out or eat ready-made meals. A 2017 study also found that planning meals may be linked to better diet quality and a lower risk of obesity.
Try stocking up on nutrient-rich ingredients and experimenting with a few new recipes each week.
Eating fiber-rich foods can increase satiety, helping you feel fuller longer. Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases satiety and reduces food intake.
Viscous fiber forms a gel when it comes into contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach.
Viscous fiber is found only in plant foods. Examples include beans, oat grains, Brussels sprouts, asparagus, oranges, and flax seeds.
A weight loss supplement called glucomannan is also rich in viscous fiber.
# Drink Water Regularly
Drinking water may help you eat less and lose weight, especially if you drink it before meals. One study found that drinking water before meals reduced the amount of food eaten, without affecting satiety. Another study showed that drinking 1 pint (568 ml) of water before meals reduced calorie intake and appetite, while also increasing satiety and satisfaction.
If you drink water instead of calorie-rich beverages like soda or juice, you may feel an even greater effect.
# Eat Without Electronic Distractions
Paying attention to what you eat may help you take in fewer calories. People who eat while watching TV or playing computer games may forget how much they have eaten. This, in turn, can lead to overeating.
A 2013 review of 24 studies found that people who were distracted at mealtime ate about 10% more at that time.
Moreover, not paying attention during meals has an even greater impact on your later meals later in the day. People who were distracted at mealtime ate 25% more calories at subsequent meals than those who were present.
If you regularly eat meals while watching TV or using electronic devices, you may inadvertently overeat. These extra calories add up and have a huge impact on your weight in the long run.
More research is needed, however, as studies have produced mixed results on how mindful eating can affect food consumption.
# Get Good Sleep And Avoid Stress
When it comes to health, people often overlook sleep and stress. In fact, both have a huge impact on your appetite and weight. Lack of sleep can disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, increases when you're stressed. Fluctuations in these hormones can increase your appetite and cravings, which can lead to increased calorie intake. In addition, chronic sleep deprivation and stress may increase the risk of several diseases, including type 2 diabetes and obesity. 9. Avoid sweetened beverages High consumption of sweetened beverages such as soda is linked to an increased risk of heart disease and type 2 diabetes. It's much easier to take in extra calories from sweetened beverages because liquid calories don't affect satiety like solid food. Reducing your intake of sweetened beverages can lead to weight loss. According to a meta-analysis, replacing sweetened beverages with low-calorie or no-calorie sweetened beverages may reduce body weight, BMI and body fat percentage. Low-calorie beverages include water and plain or lightly sweetened coffee or green tea.
# Vegan Diet
A vegetarian diet prohibits all animal products for ethical, environmental or health reasons. Vegetarianism is also associated with resistance to animal exploitation and cruelty. Veganism is the strictest form of vegetarianism.
In addition to eliminating meat, it eliminates dairy, eggs and some forms of animal-derived products, such as gelatin, honey, albumin, whey, casein and vitamin D3.
Vegan diets seem to be very effective in helping people lose weight – often without counting calories – because their very low fat and high fiber content can make you feel full for longer.
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