Discover the 7 proven methods to lose weight without diet or exercise.
Losing weight is not an easy task, because many are put off by the simple thought of sticking to a harsh eating plan or getting moving.
These measures are effective and are supported by scientific studies.
Setting yourself a goal to lose weight is not an easy task.
But other science-based mechanisms can help you lose weight, without diet or exercise.
It must be taken into account that, currently, 25% of the Spanish population is obese and overweight.
1. Chew thoroughly and slowly
It takes time for the brain to process that it has eaten enough.
For this reason, chewing your food well causes you to eat more slowly, which is associated with a lower intake, an increase in fullness, and a tendency to take smaller portions.
This is demonstrated by a study carried out with 30 healthy women published in the ‘Journal of the American Dietetic Association.
Likewise, how quickly you finish meals can also affect your weight.
A recent review of 23 observational studies published in the ‘Internal Journal of Obesity found that people who eat faster are more likely to gain weight than those who eat more slowly.
A helpful way to get used to eating slower is to count how many times each bite is chewed.
2. The size of the plate
The typical food plate is larger today than it was a few decades ago.
This trend could contribute to weight gain, as using a smaller plate can help you eat less by making portions appear larger.
Conversely, a larger plate can make a portion look smaller, causing more food to be added, as research collected in the ‘American Journal of Preventive Medicine shows.
A good formula would be to use large plates for the healthiest foods and small plates for the less healthy.
3. Take lots of protein
It has powerful effects on the appetite. It can increase feelings of fullness, reduce hunger, and help you eat fewer calories.
One reason may be that proteins affect several hormones that play a role in hunger and satiety, including ghrelin and GLP-1.
A study of 19 people found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose about 10 pounds in 12 weeks, on average, without intentionally restricting no food.
A good formula is to change the breakfasts: instead of cereals, try to make them rich in protein.
If you currently eat cereal or bread-based breakfast, you may consider switching to a protein-rich meal, such as eggs.
A study of 30 overweight or obese women found that those who ate eggs for breakfast ate fewer calories for lunch compared to those who ate a grain-based breakfast.
Plus, they ended up eating fewer calories for the rest of the day and the next 36 hours.
4. Eat high-fiber foods
They increase satiety, helping to make you feel full for longer.
Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. Increase fullness and reduce food intake.
It is a type of fiber that turns into a gel when it comes into contact with water.
This gel increases the absorption time of nutrients and slows down the emptying of your stomach. Viscous fiber is only found in plant foods.
Examples include beans, oatmeal cereals, Brussels sprouts, asparagus, oranges, and flax seeds.
A weight loss supplement called glucomannan is also very rich in viscous fiber.
5. Drink water regularly
Drinking water helps you eat less and lose weight, especially if you do it before a meal.
A study published in ‘Obesity found that drinking a pint about 30 minutes before meals reduces hunger and lowers calorie intake.
Participants who drank water before eating lost 44% more weight over 12 weeks compared to those who did not.
6. No electronic distractions
Paying attention to what you eat can help you consume fewer calories.
People who eat while watching television or playing computer games can lose track of how much they have eaten. This, in turn, can contribute to overeating.
A review trial of 24 studies published in ‘The American Journal of Clinical Nutrition found that people who were distracted at a meal ate about 10% more.
7. Sleep well and avoid stress
Lack of sleep can disrupt the appetite-regulating hormones leptin and ghrelin.
Another hormone, cortisol, rises when stress levels rise.
Fluctuating these hormones can elevate hunger pangs and cravings for unhealthy foods, leading to higher calorie intake.
Additionally, chronic sleep deprivation and stress can increase your risk for several diseases, including type 2 diabetes and obesity.