We can all relate to the feeling that we want to lose weight without going through the extreme hardships that come bundled in with proper diet and adequate exercise. However, what if we tell you that there are now several proven tips and tricks that may help eat fewer calories with such comfort and ease.
Now that we got your attention, here are some effective ways on how you may reduce your weight on top of preventing unwanted weight gain in the foreseeable future. These are nine ways to lose significant weight without having to undergo a specific diet or commit to any exercise routines. Worry not though; they are all science based.
1. Chew Your Food Slowly and Thoroughly
As fast your brain may be in computing several processes all at once, it still needs sufficient time to process that you have indeed eaten enough. That being said, chewing your food thoroughly makes you eat dramatically slower. Remember, slow eating is heavily associated with decreased food intake, smaller portion segments, and increased fullness. This means, as you eat more slowly and thoroughly, the lesser you are likely to eat all in all.
It is also worth mentioning that studies have concluded that fast eaters tend to gain more weight than slow eaters. They are also much more susceptible to obesity. In summary, how quickly you finish your particular meals play a significant role in how much weight you may gain.
One helpful tip to get into the habit of eating more slowly is to pay attention to how many times you tend to chew with each bite of your food.
2. Hide the Unhealthy Foods Away
By storing your unhealthy goods away where you cannot readily get them and consequently consume, would decrease your hunger and cravings for it. And if it isn’t apparent yet, unhealthy foods such as junk foods are one of the most prominent reasons why people tend to overeat and become obese.
One recent study has even found out that residents of a house that stores high-calorie goods in visible areas are more susceptible to gain more weight than people who only keep a bowl of fruit in range.
That said, if you genuinely want to reduce your weight and become healthier, it is best that you keep your unhealthy foods as far away as possible. For example, within your closets or cupboards, so that you are less likely to count on it whenever you feel the urge of hunger.
3. Put Unhealthy Foods on Smaller Platters or Servings
In case you may not be aware of it, but the typical food plate we have today is significantly larger than how it was just a few decades ago. Such a trend may sound mundane, but it could contribute massively to weight gain. This is because bigger plates tend to make it as if the serving you have is small when actually, it is already under the right amount – causing you to add even more food.
Use this visual trick to your advantage instead of being kept under its spell. By serving healthier foods on bigger plates and unhealthy foods to smaller platters would trick your mind into eating more of the former rather than the latter.
4. Serve Yourself with Smaller Portions of Food
This step can be loosely correlated to the previous entry. As already established above, portion sizes nowadays have drastically increased compared to the last few decades, most notably on restaurants.
Larger portions inspire people to eat even more than they should. It has then been linked to the increase in the rate of weight gain and obesity. A study in adults has solidified this, which involves the doubling of the size of dinner appetizers. It resulted in increased calorie intake of more than 30%.
Serving yourself lesser portions of food might just help you eat drastically fewer calories. Not only that, but you won’t even notice the difference.
5. Eat More Protein than Ever Before
Protein has always been able to play a significant part in one’s appetite. More protein would generally mean increased feelings of fullness, hunger reduction, and may help you consume fewer calories than ever before.
This may be attributed to protein’s capability to affect several hormones within our very bodies that would then play a significant role regarding our hunger and fullness. This includes the GLP-1 as well as the Ghrelin.
So, if you are currently taking your breakfast with grain-based goods, you may want to switch that to protein-enriched ones, such as eggs, if you want to reduce significant weight. Some notable examples of protein-rich foods include fishes, yoghurts, almonds, chicken breasts, and quinoas.
6. Eat More Fibre-Enriched Foods
Just like protein, fibre can also play a significant role in increasing the feelings of fullness. In fact, it is capable of improving one’s satiety, which would then keep the feeling of fullness longer. Not only that, but studies have also shown and proven that viscous fibre is helpful for weight loss. Viscous fibre has the ability to increase your fullness while also reducing your overall food intake.
The particular type of fibre does this by forming a gel whenever it comes in contact with water. This produced gel would then increase an individual’s nutrient absorption time while also slowing down the emptying of his or her stomach.
Viscous fibre can exclusively be found within plant foods; primarily, the beans, Brussels sprouts, oranges, oat cereals, asparagus, and flax seeds. Some weight loss supplements such as the “Glucomannan” may also contain high levels of viscous fibre.
Meanwhile, keep your healthy foods visible, perhaps on your countertops or even place them directly in the front and centre of your fridge.
7. Drink More Water Regularly
Drinking water before you take a meal can help tremendously with your quest to lose weight and eat less. A study conducted towards adults has revealed that drinking half a litre of water 30 minutes before taking a meal will lead to lessened calorie intake and reduced hunger.
Participants who drank water on the preferred time before they actually took their meal lost 44% more weight over the 12 weeks of the study compared to those who did not. Now, by replacing calorie-rich drinks such as the soda and juice with water, you may achieve even more significant effects and more noticeable changes.
8. Avoid Eating While In The Presence Of Electronic Distractions
People who consume their meals while watching television, using a computer or even playing video games tend to lose track of how much they have actually eaten. With that said, they may overeat because of it. Paying attention to how much and what you eat helps you consume fewer calories.
Absent-mindedness while eating has proven to even have a higher influence on your calorie intake later in a given day. Individuals who are distracted as they eat can be subjected to 25% more calories at their next meals than those who were actively paying attention to what they are eating.
If you regularly take your meals in front of the TV or any electronic device, you could be unknowingly eating more. These extra calories you get inadvertently will add up and will later have a massive impact on your overall weight if kept unchecked.
9. Sleep Regularly and Avoid Stress As Much As You Can
It is common nowadays to have people neglect their sleep and stress levels due to how busy they are or how their current lifestyle operates. Unfortunately, though, both can have robust effects on their appetite and weight levels.
Lack of sleep can disrupt one’s hormones responsible for appetite regulation, called the “leptin and ghrelin.” Increased stress levels, on the other hand, may directly affect the “cortisol,” which also plays a significant role in the regulation of one’s overall weight.
The fluctuation of these particular hormones may increase your cravings and hunger for unhealthy food. That, in turn, would then result in higher calorie intake.
On top of all that, chronic sleep deprivation and unregulated stress levels can also increase the risk of you suffering from other adverse diseases. This includes type-2 diabetes and severe obesity.
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More than you actually realize, simple and seemingly straightforward lifestyle habits such as the ones we enumerated may play a big role in your quest in losing weight. Most of it does not even have anything to do with the typical diet and exercise plans that are always at the recommendation of fitness experts.
If you cannot commit yourself to conventional practices in losing weight, such as regular exercise and healthy diets, then why not just follow these steps. The simple act of using smaller plates, chewing thoroughly, and drinking more water, may prove just as useful for you than going to the gym.
With that said, it is not recommended that you do all these simultaneously. Experiment with each of the following techniques so that you may identify which would suit you in perfectly. And once you do find one that works for you, try the next one, and then the next.
Losing weight does not always mean tons of sweat and unwavering dedication. Sometimes, you just have to do simple changes over long periods for it to have a massive impact over your weight.