Being loyal to your regular diet and exercise plan can be very difficult.
However, there are some proven tips that can help you eat less calories more "without consideration".
These are effective ways to lose weight as well as to avoid weight gain after that.
Here are 11 ways weight loss No need to diet or exercise. All are based on science.
1. Eat slowly and carefully
Your brain needs time to process the information that you eat enough. Two more foods make you eat more slowly, which is related to reducing food intake, increasing satiety and breaking down food .
Eating quickly can also affect your weight.
A recent review of 23 observational studies reported that people who eat faster are more likely to gain weight than people who eat slower .
Fast food people also a lot of ability to be obese. Having a slower eating habit can help count the number of times you chew each time you put in food.
Key thing: Eating slowly can help you feel fuller with fewer calories. It is an easy way to lose weight and avoid weight gain.
2. Use smaller plates for unhealthy foods
Today's typical plate of food is much larger than it was a few decades ago.
This is very unfortunate because smaller plates can help you eat less by making the meal look bigger.
At the same time, larger plates can make the meal look smaller, making you add more food .
You can consider this as a favorable factor by eating healthy food with large discs and vice versa.
Key thing: Smaller disks can make your brain think you eat more than you actually do. So eating unhealthy foods with smaller plates is a smart thing that makes you eat less.
3. Eat more protein
The protein has a strong impact on appetite. It can increase satiety, reduce hunger and help you eat fewer calories .
This may be due to proteins affecting some hormones that affect hunger and satiety, including ghrelin and .
One study found that increasing protein intake from 15% to 30% of total calories helped survey participants eat Less than 441 calories every day and lose 11 pounds in 12 weeks without deliberately limiting anything .
If you currently eat breakfast with cereal as a staple, you may want to consider switching to a protein-rich food, such as egg .
In one study, overweight or obese women ate eggs at breakfast to eat fewer calories at lunch than those who ate a lot of cereal at breakfast .
Furthermore, the result was that they ate less calories during the rest of the day and for the next 36 hours.
Key thing: Dietary protein supplementation has been shown to help "automatic" weight loss without exercising or deliberately eating less calories.
4. Store unhealthy food in a place that is not visible
Leaving unhealthy foods where you can see them can increase hunger and appetite, making you eat more .
This is also related to weight gain .
A recent study shows that if high-calorie foods are left in a more visible place in the home, people living there may be more weighted than those who only put a bowl of fruit where possible. see .
Keep unhealthy foods out of sight, such as in a closet or a cupboard, maybe they are less likely to hold your eyes when you're hungry.
On the other hand, keep healthy food on the kitchen table and put them in the center of your refrigerator.
Key thing: If you keep unhealthy foods on the kitchen table, chances are you will eat snacks without predetermining. This is also related to weight gain and obesity. It is better to keep food healthy, like fruit, in a visible place.
5. Eat fiber-rich foods
Eat all kinds High-fiber foods Can increase the feeling of fullness, help you feel fuller for longer.
Studies have also shown that a special fiber called extremely flexible fiber is useful for weight loss. It increases satiety and reduces food intake .
Soft fiber forms a colloid when exposed to water. This gel increases the time needed to absorb nutrients and slows the duration of gastric emptying .
Flexible fiber is found only in plant foods such as beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.
A kind functional foods Helping with weight loss called glucomannan also contains very high levels of flexible fiber.
Key thing: Soft fiber is particularly useful in reducing appetite and food intake. This fiber forms a glue that slows down digestion.
6. Drink water often
To drink country can help you eat less and lose weight, especially if you drink before meals.
A study in adults showed that drinking half a liter of water about half an hour before a meal reduced hunger and helped them eat less calories .
Participants who drink water before meals lose 44% of their weight within 12 weeks compared to non-drinkers.
If you replace high-calorie drinks - such as soda or juice - with water, the impact may be even greater .
Key thing: Drinking water before meals can help you eat less calories. Replacing sugar-based drinks is especially beneficial.
7. Eat smaller portions
The size of the ration has increased in recent decades, especially in restaurants.
Larger meals encourage people to eat more and are associated with weight gain and obesity .
A study in adults found that doubling the size of appetizers increased the calorie intake by 30% .
Dividing your meal by just a little will help you eat a significant amount less. And surely you won't even notice any difference.
Key thing: Larger serving sizes are related to obesity, and can encourage both children and adults to eat more.
8. Don't let electronic devices distract you from eating
Paying attention to what is eating can help you eat less calories.
People who eat while watching TV or playing games on computers may not know how much they have eaten. In turn, this can make them overeat.
An overview article examining the results of 24 studies found that people who were distracted during the meal ate about 10% more .
However, not paying attention to meals actually has a greater effect on the amount of food you eat later in the day. People who are distracted during meals eat more calories more than 25% in later meals compared to people who are not distracted.
If you regularly eat and watch TV or use a computer, smartphone, this excess calories can increase and affect your weight for a long time.
Key thing: People who eat while distracted are more likely to eat too much. Paying attention to your meals can help you eat less and lose weight.
9. Sleep well and avoid stress
When it comes to health, sleep and stress are often not concerned. But in fact both can have a strong impact on your appetite and weight.
Lack of sleep can disrupt appetite hormones called leptin and ghrelin. Another hormone called high when you are stressed .
These hormonal disorders can increase hunger and cravings for unhealthy foods, leading to increased calorie intake .
Furthermore, chronic sleep deprivation and stress can increase the risk of certain diseases, including type 2 diabetes and obesity .
Key thing: Poor sleep and excessive stress can cause a number of important hormones to help your appetite, making you eat more.
10. Eliminate alcoholic beverages
Street may be the worst ingredient in today's diet.
Sugary soft drinks such as soda are associated with an increased risk of many Western diseases .
Adding large amounts of excess calories from sugary drinks is easy to do, because liquid calories do not affect satiety as solid foods .
Staying away from these drinks can absolutely bring long-term health benefits. However, note that you should not replace soda with fruit juice as it may also contain the same amount of sugar .
Healthy drinks to replace include water, coffee and green tea.
Key thing: Sugary drinks are associated with an increased risk of weight gain and many other diseases. The brain does not record calories from liquids like solid foods so it will make you eat more.
11. Eat unhealthy food on a red plate
There is a strange secret: using a red plate to help you eat less. At least this seems to work with unhealthy snacks.
One study reported that volunteers ate less Pretzels from red plates than white or blue plates .
To explain, it is possible that we relate red to stop signals and other human-generated warnings.
Key thing: Red discs can help you eat less unhealthy snacks. This may be because the red color causes a stop response.
12. What else?
There are many simple living habits that can help you lose weight, some of which have nothing to do with your regular diet or exercise plan.
You can use smaller plates, eat more slowly, drink water and avoid eating while watching TV or computer. Prioritizing protein-rich foods and flexible fiber may also help.
However, I will not try all these things immediately. Start trying a trick for a while, if it works well and you can stand it, then try another trick.
Some simple changes can have a big impact in the long run.
Learn more about weight loss:
- 30 Simple Ways To Reduce Weight Naturally
- Fast Weight Loss Method: 3 Simple Steps (Proven)
- 20 Most Friendly Weight Loss Foods On The Planet
- 7 Tips for Automatic Weight Loss Without Calories Counting