[Ilovemyshape.com] Sticking to a fitness plan and standard diet may be difficult. However, a couple of simple changes can have a huge impact over the long term. If you want to know how to lose weight without dieting, here are some scientifically proven tips from Ilovemyshape.com.
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8 Proven Ways On How To Lose Weight Without Dieting
1. Chew Thoroughly And Slow Down
Your brain needs time to process that you’ve had enough to eat. How quickly you finish your meal, can, therefore, affect your weight. The truth is, you are able to eat more slowly when you chew your food better. This brings about a feeling of fullness which makes you eat in smaller portions. We are all aware that overeating can cause you to gain weight so when you chew your food better you take in less food which rather helps to lose weight.
Based on observational studies, faster eaters, as opposed to slower eaters are more likely to gain weight. They are also more likely to be obese. It will be quite helpful for you to count the number of times you chew your bite – to adopt the habit of eating slowly.
Eating slowly is a good way to prevent weight gain. In fact, it’s one of the many ways on how to lose weight without dieting. This is because you are able to feel full with fewer calories.
2. Use Smaller Plates For Unhealthy Foods
It is smart to consume unhealthy foods from smaller plates as smaller plates can trick your brain into thinking you’re eating more than you truly are able to. This causes you to eat less. In our modern times, the typical food plate has become larger than it was a couple of decades ago. This is rather unfortunate because your portions (no matter how large they are) may seem smaller when you eat from a large plate. This may encourage you to add more food – consequently making you overeat.
Using a smaller plate, on the other hand, may help you to consume less by making your proportions look larger. In much the same way, you can use this to your advantage by serving less healthy food on smaller plates and rather serving healthy food on bigger plates.
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3. Eat Plenty Of Protein
Adding protein to your diet is another tip on how to lose weight without dieting. It has been known to cause weight loss naturally, without any calorie restriction or exercise. Protein in fact can boost the sense of fullness and therefore has powerful effects on appetite. This is because several hormones in the body – which play a role in fullness and hunger – are affected by protein. These hormones – including GLP-1 and ghrelin – helps to reduce hunger thereby helping you consume fewer calories. According to one study, increasing your protein intake from 15% to 30% of calories helped dieters to eat 441 fewer calories per day thereby losing 11 pounds in just 12 weeks without any other restrictions.
You might want to consider switching to something like eggs or another protein-rich option. In one study, obese or overweight ladies who had eggs for breakfast ate fewer calories at lunch compared to those that ate a grain-based breakfast. What’s more, throughout the rest of the day and the next 36 hours, they ate fewer calories. Some examples of protein-rich foods include Greek yoghurt, fish, chicken breasts, lentils, almonds and quinoa.
4. Store Unhealthy Foods Out Of Sight
Here is how to lose weight without dieting by simply storing unhealthy foods out of sight. You may increase your cravings and hunger when you store unhealthy foods where you are able to see them, causing you to eat even more – which is linked to weight gain. According to one study, residents of a home where foods high in calorie are more visible tend to weigh more as compared to those who keep only a bowl of fruit visible in their home.
You are more likely to eat unnecessarily when you keep unhealthy foods on your counter. This is linked to weight gain. It’s rather beneficial to keep healthy foods like vegetables and fruits in plain sight.
In order to prevent unhealthy foods from catching your sight when you’re hungry, store them away in cupboards or closets. You can take advantage of this by keeping healthy foods visible in the centre and front of other foods in your fridge. You can also place these healthy foods on your counter tops.
5. Eat Fibre-Rich Foods
Eating fibre-rich foods is another tip on how to lose weight without dieting. It will help you feel fuller for extended period as it increases your satiety. Studies also indicate that some fibre-rich foods contain viscous fibre.This is a unique kind of fibre, which is very helpful for weight loss. It reduces food intake by increasing feeling of fullness.When it comes in contact with water, viscous fibre forms a gel. This gel slows down emptying of the stomach by escalating the time it can take to absorb nutrients.
Viscous fibre is present in just plant foods such as beans, brussel sprouts, oat cereals, asparagus, flax seeds and oranges. It is particularly helpful in reducing food intake and appetite. This fibre slows down digestion forming gel. Another weight loss supplement which is very high in viscous fibre is called glucomannan.
6. Drink Water Regularly
Drinking water, especially when it’s before a meal, really helps you lose weight and eat less. One study in adults discovered that drinking 17 oz (half a litre) of water, about half an hour or so before meals, helped them eat fewer calories and also reduced hunger in general
According to a study over a 12-week period, people who drank water before a meal lost 44% more weight, compared to those who did not drink any water. You could experience a much better effect, if you replace calorie-loaded drinks —such as juice or soda — with water.
bottom line is that,before eating your meals, drink water to help you eat fewer calories. Again,it is much more beneficial to replace sugary water with water.
7. Serve Yourself Smaller Portions
Larger food portion sizes may encourage both adults and children to eat more food. They have in fact been linked to obesity and weight gain. Portion sizes have increased over the past few decades. One fact remains that larger portions makes people eat even more, and have already been linked to an increase in obesity and weight gain. One study in adults discovered that doubling the size of dinner increased intake of calorie by 30%.
You may able to take significantly less food if you serve yourself just a little less – and you probably won’t even notice the difference.
8. Eat Without Electronic Distractions
You will be able to take in fewer calories if you pay attention to everything you eat. People who eat while they’re playing games or viewing television may not be able to notice how much they have eaten – thereby causing them to overeat. According to observation studies, those who were distracted at meal when eating consumed about 10% more. The same group also ate 25% more calories at meals later than those who were not distracted. When you regularly consume meals viewing television or with your computer or smartphone the extra calories can truly add up and have a massive effect on your weight within the long-term.
The Bottom Line:
There are numerous simple lifestyle habits that will help you lose weight, a number of which may have nothing to do with conventional dieting or exercising. Start to experiment with one tip for a while, and if it works well you can then try another one. Do you have any ideas on how to lose weight without dieting? Readers of Ilovemyshape.com would be happy to know.