How Can You Lose Weight Fast Without Exercising

Sticking to a traditional diet and exercise plan can be challenging. But there are proven ways that can help you easily cut calories. They provide effective methods of both weight reduction and preventing further weight gain in the future.

Here are 5 proven strategies to help you shed weight without diet or exercise –

1. Chew Thoroughly and Eat Slowly

Your brain requires time to process that it has had enough food. Chewing carefully allows you to eat more slowly, leading to reduced food intake, increased fullness and smaller portion sizes.

What speeds up how fast you finish meals may also have an effect on your weight. A review of eight studies showed that those who consumed their meals slowly had significantly lower body mass indexes (BMIs). To encourage slower eating habits, counting each bite may help.

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2. Choose smaller plates for high calorie foods

The typical food plate today is typically much larger than it was several decades ago, which may contribute to weight gain by making portions appear larger on your plate than they really are. By opting for smaller plates instead, this might help decrease eating altogether and result in weight loss.

On the other hand, larger plates can make servings look smaller, prompting you to consume more food than necessary. Use this technique strategically by serving nutrient-rich, lower calorie foods on bigger plates while serving higher calorie items on smaller ones.

3. Eat lots of protein

Protein has powerful effects on appetite. It can increase feelings of fullness and decrease hunger while helping you eat fewer calories (6Trusted Source). This may be because protein affects several hormones that play an integral role in hunger and fullness, including ghrelin and glucagon-like peptide-1 (GLP-1).

One study conducted on 105 participants concluded that those adhering to a high protein diet lost significantly more weight than those following standard protein diets. If you currently eat grain-based breakfast items, increasing protein content could be helpful for weight loss.

Read More: Natural Diet Foods for Women for Fat Loss

According to one study, participants who consumed a high protein breakfast comprising eggs and toast reported less hunger throughout their day and consumed less calories compared with those who consumed lower protein breakfast options like cereal.

Chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds are among the many food items packed with proteins.

4. Make more meals at home

Preparing more of your own meals at home is an excellent way to incorporate more nutritious food into your diet and may help promote weight loss – research suggests that those who regularly prepare their own meals tend to gain less weight than those who dine out or consume prepared foods.

Restock your pantry with nutritious ingredients and try something new each week, like adding fiber-rich foods into the mix for increased satiety and fullness.

5. Eat Fiber-Rich Foods

Studies show that viscous fiber may be particularly helpful for weight loss. It increases fullness while simultaneously decreasing food consumption. Once it comes in contact with water, viscous fiber forms a gel-like substance which increases nutrient absorption time while delaying stomach emptying time.

Viscous fiber can only be found in plant foods such as beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

These are some of the tips to lose weight fast without dieting and exercising. Follow these science-backed tricks and see your body transform.