Many are keen on losing weight. However, they back out at the thought of having to maintain a conventional diet and workout plan. The good news is that there are simple ways that help eat lesser calories. They’re effective in reducing weight and maintaining that weight. Without much ado, we look at the simple methods for losing weight that does not involve dieting or working out.
1) Practice eating in smaller plates
The plate that people use for food today is larger than what it used to be. Such a plate could be a factor in weight gain as it can make a serving appear lesser. A smaller plate can make the brain believe that you’re having more food than the real amount. Eating in a smaller plate is a good practice. This habit is especially useful when people order food from takeaways or eat out.
2) Chew food thoroughly
Another good eating habit is chewing food thoroughly. This habit makes people eat slower and thus eat lesser and feel fuller.A recent study revealed that people who eat faster have more chances of gaining weight than people who eat slower. A way of adopting this habit is counting the number of chews you make for one bite.
3) Have ample Protein
Protein can make people feel fuller, reduce their hunger, and help them eat lesser calories.A possible reason is that protein has an impact on some hormones that influence appetite and fullness. Some studies support this theory. A few examples of foods with high protein content are fish, chicken breasts, quinoa, and lentils. Make sure to consult a Dietitians who can help you to achieve your goal.
4) Keep unhealthy Foods away
The more that people see unhealthy foods their cravings grow and they end up eating more. According to a study,members of a house with more visible high-calorie foodusually weigh more. It is good to keep unhealthy foods away where it will not be seen. Healthy foods should be kept in the open.
5) Have foods that have a high fiber content
Having foods that have high fiber content could help people feel fuller for a longer time. Studies show that a highly effective fiber for weight loss is viscous fiber. It induces a fuller feeling and lessens food intake.Viscous fiber turns into a gel with water. The result is slower digestion and more time for emptying the stomach. Plant foods like oat cereals and beans have viscous fiber.
6) Regular intake of water
Drinking water could cause lesser food intake and weight loss. A studyreveals that having half a liter of water 30 minutes ahead of meals lessens hunger andcalorie intake. Having water in place of calorie-heavy drinks could heighten the effect.
7) Have smaller servings of food
The amount of food served has increased over the past few decades. Greater servings prompt people to have more food and have been associated with weight gain. Smaller servings could make you eat significantly less, and you won’t even know.
8) No Electronic Distractions during meals
Being attentive to your food could lessen your food intake. Mostly, those who watch TV or indulge in computer games during meals don’t know the amount they’ve eaten. Thus, they have chances of overeating. Studies show that this effect is more in people who’re absent-minded while eating.
Those who have made a habit of watching TV during meals eat more daily. These calories add up to have a significant impact on their weight over the long run.
9) Sound sleep and stress-free life
Numerous people don’t give importance to sleep and stress. Each has a significant impact on hunger and weight. Insufficient sleep could disturb hireling and lepton, which are appetite-managing hormones. The hormone Cortisol gets elevated with stress. A fluctuation of these hormones can make you want more unhealthy food and thus increase your calorie intake.
Long-term insufficient sleep and stress put you are more at risk of quite a few diseases that include obesity.
10) Don’t have Sugary Drinks
Sugary beverages that include soda have been connected with more possibilities of several diseases.The impact of liquid calories on fullness is less than that of solid food people. Thus, people consume surplus calories from sugary drinks without realizing it.
Quitting these beverages can be beneficial to your health over the long run. Some healthy drinks are water, green tea, and coffee.
Conclusion
Some simple practices help with weight loss. Some of them are not associated with dieting and workouts. However, one should not try to adopt all such practices at once. It’s better to try a technique for some time and move on to another when that works.