It is difficult to remain glued to orthodox diet and exercise plans for weight reduction.
Nonetheless, many ways can help reduce weight by giving you the chance to eat little calories daily.
These methods are researched and found to be very effective in weight reduction and do not allow future weight gain.
Below are 11 Weight Loss Methods Without Diet or Exercise that perform wonders in losing weight. These methods are science verified and stand distinct when compared to others.
1. Crush Food Carefully and With Ease
Chew thoroughly and give your brain a little time to signal that you have consumed adequate food.
When you chew food thoroughly, you will be able to eat with ease. This makes you eat less and become satisfied without consuming much (1, 2, 3).
The amount of time used in eating affects your weight.
According to a very recent conclusion drawn among 23 observational findings, it was made known that those who are quick while eating put on weight easier than those who are slow in eating (4).
Eating swiftly results in obesity. When you want to cultivate the habit of eating slowly, you can start counting the time used to chewing every bite.
Fact: When you eat slowly, you have the potential to be full easy while consuming fewer calories. Doing this help in weight reduction and excessive weight increment.
2. While Taking Unhealthy Food, Always Eat with Small Plates
Unlike a few decades back, food plates used to be very large in this decade.
This is not helping the situation because you may eat less when you use a smaller plate.
Conversely, when you eat with a big plate, what you serve appears smaller and results in consuming more food (5, 6).
To curb this, use big plates to serve healthy food, while you use smaller plates to serve unhealthy foods.
Fact: using very small plates fakes your senses and makes your brain think you are already consuming more food than your body demands. In this regard, eating healthy food on a big plate and unhealthy food on a smaller plate is sufficient. This will reduce the proportion of food you consume per day.
3. Take a High Amount of Protein
Protein reduces cravings for food. It helps you consume fewer calories by increasing the sensitivity of fullness while reducing hunger in return (7).
The reason is that proteins affect some hormones known for increasing hunger and fullness, such as GLP-1 and ghrelin (8).
The research discovered that heightening protein consumption from 15% to around 30% may be responsible for making people take 441 lesser units of energy daily, as well as making them reduce around eleven pounds in a range of twelve weeks while not going on any diet restriction per say (9).
If you currently eat a grain-based breakfast, you may consider switching to a protein-rich option, such as eggs.
A study revealed that during breakfast, obese or overweight females that ate eggs consumed a lesser unit of energy at lunch than women who consumed food made of grains for their breakfast (10).
Also, they are prone to eating fewer calories throughout the day and even for 36 hours.
The following foods are protein-rich: almonds, quinoa, lentils, Greek yogurt, and fish.
Fact: Protein consumption results in weight reduction. It functions without going through calorie restriction and exercise/cardio.
4. Do not Keep Unhealthy Food Near you
Do not store unhealthy foods near you. This may increase your appetite or craving and result in you demanding excess food (11).
If you do this, it may result in a weight increment (12).
A recently conducted study highlighted that placing high-calorie foods where they can be easily seen and served constitutes to weight increase than keeping fruits in a place where they can be served (12).
Put unhealthy foods in a far place like in the innermost cupboards, to avoid consuming them so quickly when hungry.
However, put healthy foods in places where they can be easily served and consumed, like your fridge or tables.
Fact: Do not put unhealthy foods where you can easily get them; otherwise, you will have a poor diet plan, resulting in weight gain and obesity. Put healthy foods in your immediate environment where you can easily get and eat them.
5. Consume Foods Rich In Fiber
Foods rich in fiber affect satiety and increase your fullness for a long period.
Some outstanding fibers regarded as viscous fiber, according to a study, are known for especially decreasing weight.
They increase the level of fullness and decrease food consumption (13).
When they are in the water, the viscous fiber becomes a gel, heightening the time taken to engross nutrients and simultaneously reducing food evacuation in the stomach (14).
This fiber can be found only in plant foods. They include but are not limited to flax seeds, oranges, asparagus, sprouts, Brussels, cereals, oat, and beans.
There is also glucomannan; a food supplement used purposely for weight loss. This supplement is rich in viscous fiber.
Fact: Viscous fiber works to decreasing crave and consumption of food. It forms gel known for reducing the rate of digestion.
6. Take Water Always
Drinking lots of water are known to result in consuming few foods and weight reduction. This is more seen when you take water before a meal.
A study conducted among adults discovered that taking water (½ a liter) around ½ an hour before eating decreases hungriness and results in consuming less energy (15).
Among the adults, those who take water before each meal recorded weight loss of 44% in twelve weeks more than those who do not.
Those who substitute drinks containing a high percentage of calories with water tend to have higher weight reduction (16).
Fact: Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
7. DO not eat Much
Do not take a high portion of food, especially when entering restaurants. What restaurants serve these days have increased, and this has a great effect on weight.
When people are served a larger percentage of food, they continue to eat more, which results in obesity and increased weight (17, 18, 19, 20, 21).
When you double the amount of dinner appetizer, a study conducted among grownups indicated that it enlarged the unit of energy consumed by 30% (21).
However, you have the chance of eating less when you are served with little. You may not even observe you are consuming less.
Fact: People who consume greater share sizes have the possibility of being disturbed by obesity widespread, and this serves as a moral for adults and children to consume excess food.
8. Pay Attention To What You Eat.
When you eat, avoid undue distraction from television—concentrating on what you are eating assists in consuming little calories daily.
Those accustomed to eating while playing television/computer games may find it hard to record or note what they have consumed, resulting in excess food.
An evaluation essay found in an outcome of 24 studies that people are carrying away while eating consumes around 10% extra during this time (22).
Nonetheless, the result of not concentrating while eating weighs beyond what we expect. It has a mightier effect on our overall consumption at the end of the day.
Those who are not concentrating while eating consumes 25% extra calories after all the meals than those who concentrate.
Those who eat while playing with a smartphone, video game, or watching TV programs take excess calories, resulting in weight gain for a long period.
Fact: Those who eat and at the same time watch TV or other things are at the risk of consuming excess calories. Therefore, it is important one concentrate while eating to help in weight reduction and not the otherwise.
9. Have Adequate Sleep, and Do not Overstress Yourself
Stress and sleep are two important factors that should not be forgotten when dealing with health because they contribute to weight and appetite.
Leptin and ghrelin (two important appetite-controlling hormones) are often affected by inadequate sleep, while cortisol hormone is being disrupted by stress (23).
When hormones are affected, it heightens appetite and craving for foods that are not healthy for the body. This results in the consumption of excess calories (23, 24, 25).
In essence, when you deprive yourself of sleep or stress yourself too much, you may develop some diseases like obesity and type two diabetes (26, 27, 28).
Fact: Inadequate sleep and too much stress affect appetite-controlling hormones, making you eat more.
10. Avoid Sugary Drinks Completely
The only worst ingredient that is prominent in our diet today is added sugar.
Some western diseases are said to be caused by sugary beverages, including soda (29, 30, 31).
Sugar-filled drinks easily give an extra unit of energy because they do not encourage fullness like solid foods (32, 33, 34).
It is better to distance oneself from beverages to achieve weight loss success. This is more beneficial to your health.
Noteworthy, it is not good to use fruit juice as a substitute for soda. The reason is that fruit juices sometimes have a higher percentage of sugar (35, 36).
You can take green tea or coffee as a replacement. They are healthy beverages that your body desires.
Fact: Drinks filled with sugar affect weight gain and cause many diseases. You eat a high proportion of liquid calories because the brain does not record them as it does for solid foods.
11. Use Red Plates To Serve Unhealthy Food
When you serve your meal on a red plate, you eat less. This may be weird, but it works well, especially for unhealthy snacks.
Research conducted among volunteers revealed that they consume lesser pretzels when served on red plates but consume more on blue or white plates (37).
This may be because we liken the color red to danger, stop signs, and other artificial signals in our society.
Fact: Eating with red plates may make you consume little unhealthy snacks. The reason may be linked to the belief that the color red is a danger or stop sign.
Bottom Line
So many easy but effective routine conducts can give you your desired weight reduction. Among them are ones that do not correlate with our known exercise or diet plan.
Always eat slowly, use plates that are not big, take lots of water, and avoid eating while watching television while pressing your computer.
Similarly, let your meal contain lots of protein and viscous fiber. This will help you reduce weight quickly.
You shouldn’t try all the means provided at a stretch. Experiment with them one after another, then choose the ones that give a better outcome.
When you practice, little modest variations sum up to a tangible one at the end when you continue for a long period.
