5 Proven Techniques for Weight Loss Without Dieting or Exercise
Adhering to a conventional diet and fitness regimen might be challenging.
However, there are some tried-and-true strategies that might help you consume fewer calories effortlessly.
These are all effective methods for losing weight and preventing future weight gain.
Here are 5 non-diet, non-exercise strategies to reduce weight. Each of them is founded on science.
1. Thoroughly chew and chew slowly
Your brain requires time to register that you've consumed an adequate amount of food.
Chewing food fully slows down your eating, which is related to reduced food intake, enhanced fullness, and smaller portion sizes.
Your weight may also be affected by how soon you finish your meals.
Rapid eaters are more likely to gain weight than slower eaters, according to a recent evaluation of 23 observational studies.
Additionally, fast eaters are significantly more prone to be obese.
To develop the habit of eating more slowly, it may be beneficial to keep track of the number of times you chew each bite.
Consume a Healthy Amount of Protein
Protein has a strong appetite suppressant impact. It has been shown to boost feelings of fullness, decrease hunger, and assist you in eating fewer calories.
This could be because protein has an effect on various hormones involved in appetite and fullness, such as ghrelin and GLP-1.
One study discovered that increasing protein intake from 15% to 30% of calories helped individuals consume 441 fewer calories per day and lose an average of 11 pounds over 12 weeks, without restricting any foods.
If you currently consume a grain-based breakfast, you may want to try replacing it with a protein-rich meal, such as eggs.
According to one study, overweight or obese women who ate eggs for breakfast consumed fewer calories at lunch than those who ate grains.
Additionally, they consumed fewer calories for the remainder of the day and the next 36 hours.
Chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds are all examples of protein-rich foods.