10 Ways to Lose Weight Without Dieting

John Doe October 21, 2021

Sometimes, we don't have the time to do the exercise,nor the equipments. While a wrong way of dieting can even worsen your health and affects your daily routines and work.

So here, we been gathering few ways to help u lose all the extra fat to get your ideal body shape.

These 10 ways to lose weight without diet or exercise, are all of them are based on science.

1. Chew Thoroughly and Slow Down

Your brain needs time to process that you’ve had enough to eat.

Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes. Taking time to chew your food even helps your tummy to digest them efficiently.

How quickly you finish your meals may also affect your weight.

A recent review of 23 observational studies reported that faster eaters are more likely to gain weight than slower eaters (4Trusted Source).

Fast eaters are also much more likely to be obese.

To get into the habit of eating more slowly, it may help to count how many times you chew each bite.

SUMMARY

Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

2. Use Smaller Plates for Unhealthy Foods

The typical food plate is larger today than it was a few decades ago.

This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.

On the other hand, 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.

SUMMARY

Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less.

3. Eat Plenty of Protein

Protein has powerful effects on appetite. It can increase feelings 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 GLP-1

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods (9Trusted Source).

If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.

In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast (10Trusted Source).

What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.

Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.

SUMMARY

Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Store Unhealthy Foods out of Sight

Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more

This is also linked to weight gain

One recent study found that if high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible (12Trusted Source).

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 countertops and place them front and center in your fridge.

SUMMARY

If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.

5. Eat Fiber-Rich Foods

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake

Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

A weight loss supplement called glucomannan is also very high in viscous fiber.

SUMMARY

Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

6. Drink Water Regularly

Drinking water can help you eat less and lose weight, especially if you drink it before a meal.

One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake (15Trusted Source).

Participants who drank water before a meal lost 44% more weight over a 12-week period 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

SUMMARY

Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

7. Serve Yourself Smaller Portions

Portion sizes have increased during the last few decades, especially at restaurants.

Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity

One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30% (21Trusted Source).

Serving yourself just a little less might help you eat significantly fewer calories. And you probably won’t even notice the difference.

SUMMARY

Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

8. Eat Without Electronic Distractions

Paying attention to what you eat may help you consume 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.

One review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting (22Trusted Source).

Additionally, absent-mindedness during a meal 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 those who were present.

If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

SUMMARY

People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.

9. Sleep Well and Avoid Stress

When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.

A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed

Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake

What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.

SUMMARY

Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

10. Eliminate Sugary Drinks

Added sugar may very well be the single worst ingredient in the diet today.

Sugary beverages like soda have been associated with an increased risk of many diseases.

It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does.

Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar

Healthy beverages to drink instead include water, coffee and green tea.

SUMMARY

Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn’t register liquid calories as it does solid foods, making you eat more.