11 Proven Ways to Lose Weight Without Diet or Exercise

Without exercise or a set diet, you might be able to lose weight by chewing slowly and consuming more fiber.

It can be challenging to follow a traditional diet and exercise routine.

There are, however, several tried-and-true strategies that can make eating fewer calories simple.

These are practical strategies for both weight loss and weight loss prevention.

These are 11 methods for shedding pounds without dieting or exercise. These are all supported by science.

1. Chew slowly and thoroughly

You need some time for your brain to register that you've eaten enough.

When you chew your food completely, you eat more slowly, which is linked to lower calorie intake, greater feelings of fullness, and smaller portion sizes (1Trusted Source, 2Trusted Source, 3Trusted Source).

Your weight may also be impacted by how soon you finish your meals.

Faster eaters are more likely to gain weight than slower eaters, according to a recent evaluation of 23 observational studies (4 Trusted Source).

Fast eaters have a substantially higher likelihood of being overweight.

It could be beneficial to keep track of how many times you chew each bite to develop the habit of eating more slowly.

2. Serve unhealthy foods on smaller plates

Nowadays, the average dinner plate is bigger than it was a few decades ago.

Because using a smaller plate may encourage you to eat less by making servings appear larger, this trend may result in weight gain.

Yet, a larger dish may make a portion appear smaller, leading you to serve more food (5Trusted Source, 6Trusted Source).

Serve healthier foods on larger plates and less healthy foods on smaller dishes to take advantage of this.

3. Consume a lot of protein

Appetite is significantly influenced by protein. It can make you feel more satisfied and less hungry, and encourage you to consume fewer calories. (7 Reliable Source).

This may be because protein has an impact on several hormones, such as ghrelin and GLP-1, which regulate feelings of fullness and hunger (8Trusted Source).

Without purposefully restricting any meals, one study revealed that increasing protein intake from 15% to 30% of calories helped individuals consume 441 fewer calories each day and lose 11 pounds over 12 weeks on average (9Trusted Source).

If you usually have a grain-based breakfast, you might want to think about moving to an egg-based meal instead.

In one study, obese or overweight women who ate eggs for breakfast consumed fewer calories at lunch than those who ate a meal consisting of grains (10Trusted Source).

Also, they consumed fewer calories for the rest of the day and the following 36 hours.

Fish, Greek yogurt, lentils, quinoa, almonds, and chicken breasts are a few examples of foods high in protein.

4. Keep unhealthy foods hidden.

Putting unhealthy meals close to where you can see them may make you feel more hungry and tempted to eat more (11Trusted Source).

This is related to gaining weight as well (12Trusted Source).

According to a recent study, those who have more high-calorie meals visible in their homes are more likely to weigh more than those who merely put a bowl of fruit on display (12Trusted Source).

To reduce the likelihood that you will choose unhealthy foods when you are hungry, keep unhealthy foods out of sight, such as in cabinets or closets.

Contrarily, keep healthful items on display in your kitchen and put them in the fridge's front row.

5- Consume Foods High in Fiber

Consuming foods high in fiber may lengthen your feeling of fullness by increasing satiety.

Moreover, studies show that viscous fiber is particularly beneficial for weight loss. It increases satiety and decreases appetite (13Trusted Source).

When a viscous fiber and water combine, a gel is created. This gel prolongs the time it takes for nutrients to be absorbed and delays stomach emptying (14Trusted Source).

Only meals made from plants have viscous fiber. Beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds are a few examples.

Viscous fiber is also abundant in glucomannan, a weight-loss supplement.

Learn Even More Easjest 6 Ways To Lose Weight Without Diet or Exercise By Clicking Here