Exercising daily and following a diet plan can be extremely difficult; however, there are several techniques that can help you consume fewer calories. These will help you reduce your weight, prevent weight gain and become more healthy. Follow these eleven secrets to help you lose weight without dieting or exercising. Each of these tips is scientifically backed, which means you can count on them for helping you lose your excess weight and feel great.
1. Take Your Time Eating and Chew Your Food Thoroughly
Many people do not realize that how quickly they finish a meal can contribute to their overall weight. Slowing down while eating your food and chewing thoroughly will help you feel fuller faster. This will help you to consume fewer calories and will help you lose weight and keep you from gaining weight.
A recent review of 23 studies found that fast eaters typically gain more weight when compared to those who eat slower. Fast eaters often suffer from obesity. To help you lose weight, get into the habit of taking your time while eating. Many people find that counting how many times they chew their food will help them slow down and lose excess weight.
2. Use Smaller Plates and Bowls
Did you know that a dinner plate is much larger than a dinner plate was a few decades ago? This can cause you to place too much food on your plate and overeat. By using a smaller plate, you will be able to control your portion size better.
Additionally, large plates make portion sizes appear smaller, causing you to load your plate down. Place healthy food, such as salads on larger plates and use smaller plates for less healthy foods.
Using a smaller plate can help trick you into thinking you are eating more than you really are. Place calorie-laden items on smaller plates and use your larger plates for low-calorie options.
In the beginning, you may have difficulty switching down to a small plate. If you have difficulty with this, try to find a plate slightly smaller and work your way down to a small plate.
3. Get Plenty of Protein
Protein helps keep you feeling fuller for longer. Additionally, it can help curb your appetite and help you consume fewer calories. Protein can affect several hormones, including GLP-1 and ghrelin, which play a role in hunger and the feelings of fullness.
One study found that increasing your protein from 15 percent to 30 percent caused participants to consume 441 fewer calories each day. Over the 12-week study, the participants lost eleven pounds without any other restrictions. If you typically eat a grain-based breakfast like cereal, switch to a protein-rich breakfast like eggs to help you lose weight.
Another study found that overweight women who consumed eggs at breakfast time ate fewer calories at lunch than those who ate cereal or oatmeal for breakfast. Furthermore, the women who ate eggs for breakfast at fewer calories throughout the rest of the day and the next 36 hours! If you do not like eggs, there are other protein-rich breakfast foods that you can enjoy, including Greek yogurt, fish, chicken breast, almonds, quinoa and lentils.
4. Keep Unhealthy Foods Out of Sight
Did you know simply seeing junk food can make you crave them and feel hungry? This can contribute to weight gain. So, store unhealthy snacks and food items out of sight if you are trying to lose weight.
A recent study showed that if high-calorie junk food is visible in a home, the occupants are more likely to weigh more when compared to homes that only had a bowl of fruit visible. So, instead of keeping junk food out in the open, place it in a cabinet or pantry and leave fresh fruits and vegetables in bowls on your counter to help you lose weight.
5. Eat Fiber Rich Foods
Fiber can increase your satiety and keep you feeling fuller, longer. Studies have shown that viscous fiber like flax seeds, oranges, Brussels sprouts, beans, oatmeal and asparagus can be beneficial when you are trying to lose weight as they help make you feel fuller and reduce your food intake.
When viscous fiber comes in contact with liquids, a gel is formed. This gel slows down digestion and the time it takes to absorb the nutrients from your foods. Viscous fiber is only found in plants.
Additionally, there is a weight loss supplement called glucomannan that contains viscous fiber to help you maximize your weight loss efforts. Combine this weight loss supplement with fibrous vegetables to help you lose weight and keep it off.