Proven methods that help you lose weight without dieting or exercising
How to Lose Weight Without Working Out Losing weight is never easy. Many get discouraged with the simple idea of submitting to a strict diet plan or starting to move. These measures are effective and are supported by scientific studies.
Aiming to lose weight is not, nor will it ever be, an easy task. But there are other science-based mechanisms that can help you lose weight without diet or exercise. Keep in mind that, currently, 25% of the Spanish population is obese or overweight.
Chew thoroughly and slowly.
The brain needs time to process that it has eaten enough. Thus, chewing food fully slows eating, which reduces intake, increases fullness, and favors smaller servings. This is demonstrated by a study carried out with 30 healthy women and published in the Journal of the American Dietetic Association.
Likewise, the speed at which meals are finished 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 useful way to get used to eating slower is to count how many times each bite is chewed.
The size of the dish
The average food dish is larger today than it was a few decades ago. This trend could contribute to weight gain, since using a smaller dish can help you eat less by making the portions look bigger. On the contrary, a larger dish can make a portion look smaller, causing more food to be added, as evidenced by research in the American Journal of Preventive Medicine. A good formula would be to use large dishes for the healthiest foods and small ones for the less healthy ones.
Drink a lot of protein.
It has powerful effects on appetite. It can increase the feeling of desire, reduce hunger, and help you eat fewer calories. One of the reasons may be that proteins affect several hormones that play a role in hunger and satiety, including ghrelin and LPG-1.
A study with 19 people found that the increase in protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose about five kilos in 12 weeks, on average, without intentionally restricting any food.
A good formula is to change breakfast: instead of cereal, try making it rich in protein. If you currently eat breakfast based on cereals or bread, you can consider switching to a protein-rich meal, such as eggs. In a study with 30 overweight or obese women, it was found that those who drank eggs for breakfast ate fewer calories at lunch compared to those who made a bean-based breakfast. In addition, they ended up eating fewer calories for the rest of the day and for the next 36 hours.
Eat foods rich in fiber.
They increase satiety, helping to make you feel full for longer. Studies also indicate that one type of fiber, viscous fiber, is particularly useful for losing weight. It increases fullness and reduces food intake. It is a type of fiber that becomes gel when it comes into contact with water. This gel increases the time of absorption of nutrients and slows the emptying of your stomach. Viscose 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 rich in viscous fiber.
Drink water regularly.
Drinking water helps you eat less and lose weight, especially if you do it during a meal. A study published in the journal “Obesity” found that drinking half a liter of water approximately 30 minutes before meals reduces hunger and decreases calorie intake. Participants who drank water before eating lost 44% more weight over a 12-week period compared to those who did not.
No electronic distractions
Paying attention to what you eat can help you consume fewer calories. People who eat while watching TV or playing with computers can lose track of how much they have eaten. This, in turn, can contribute to overeating. A review of 24 studies published in the American Journal of Clinical Nutrition found that people who were distracted at a meal ate about 10% more.
Sleep well and avoid stress.
Lack of sleep can alter the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, rises when stress levels increase. The fact that these hormones can increase the feeling of hunger and cravings for unhealthy foods, which leads to a higher calorie intake, In addition, chronic sleep deprivation and stress can increase the risk of various diseases, including type 2 diabetes and obesity.
