Sometimes, following a conventional diet and exercise program is not sustainable in the long run. You might ask, “Can I lose weight without diet and exercise?” or “What is the best way to lose weight without going on a diet?”
Fortunately, there are a number of best ways to lose weight without diet and exercise. Here are 12 science-backed ways to lose weight without going on a diet.
1. Increase intake of protein
Protein is probably the best macronutrient to feed your tummy when trying to lose weight.
It reduces hunger, increases feelings of fullness, and helps you eat fewer calories, leading to weight loss. This is partly attributed to protein’s effects on the hunger and fullness hormones ghrelin and GLP-1.
In fact, increasing protein consumption from 15% to 30% of calories has been found in one study to help participants eat 441 fewer calories per day and achieve an 11-pound weight loss over a 12-week period without necessarily restricting any foods.
Protein is especially best consumed during breakfast to reduce your calorie intake for the rest of the day. You can have protein-rich breakfast, such as eggs, instead of eating a grain-based breakfast.
For example, overweight or obese women who ate eggs for breakfast have been shown in one study to eat fewer calories during the next 36 hours than those who had a grain-based breakfast.
Protein-rich foods include fish, chicken breasts, quinoa, lentils, almonds, and Greek yogurt.
2. Keep unhealthy foods in closets or cupboards
Making unhealthy foods easily accessible in your pantry can only cause you to eat more. It increases hunger and cravings and has been linked to weight gain.
In fact, residents who make high-calorie foods more visible in the house have been found in one study to weigh more compared to those who keep only a bowl of fruit visible.
You can store unhealthy foods in the closet or cupboards so that you are less likely to grab them whenever you get hungry. The best thing to do is to make healthy foods visible on your countertops or place them at the center in your fridge.
3. Increase intake of fiber
Fiber is also an excellent nutrient for weight loss. It increases satiety, thereby making you feel fuller for longer.
Viscous fiber, a type of fiber, has been indicated in studies to be beneficial for weight loss, as it increases satiety and reduces calorie intake. It also increases nutrient absorption time and slows down stomach emptying.
This type of fiber is only available in plant foods like asparagus, Brussels sprouts, beans, oat cereals, flax seeds, and oranges.
You can also supplement with glucomannan, as it is very rich in viscous fiber.
4. Drink plenty of water
Drinking water, especially before a meal, can help you eat less and subsequently lose weight.
In fact, drinking half a liter of water half an hour before a meal has been found in one study in adults to reduce hunger, as well as calorie intake.
To experience an even greater effect, try replacing soda, juice, or any calorie-loaded drinks with water.
5. Say goodbye to sugary drinks
Added sugar is the worst ingredient you can consume when trying to lose weight.
In fact, soda and other sugary beverages have been tied to an increased risk of several diseases, such as diabetes.
For long-term health benefits, you better completely stay away from these beverages and drink more water instead. Replacing soda with fruit juice doesn’t make any difference, as they’re both loaded with added sugar.
You can drink water, green tea, or black coffee.
6. Chew your food slowly and thoroughly
Chewing your food thoroughly and eating slowly allows your brain to process that you’ve eaten enough.
This method has been linked to increased fullness, reduced food intake, and small portion sizes.
How fast you eat can also affect your weight. In fact, faster eaters have been reported in a recent review of 23 observational studies to be more likely to gain weight as compared to slower eaters.
Fast eaters also tend to weigh more.
You can try counting the times you chew each bite to get into the habit of eating slowly and thoroughly.
7. Use smaller plates, especially for unhealthy foods
Food plates nowadays are larger than they were a few decades ago. This has contributed to the increasing cases of weight gain.
Using a smaller plate can make your portions look larger, thus making you eat less. Bigger plates, on the other hand, can make your portions look smaller, thus causing you to add more serving of food.
If you want, you can fill up bigger plates with healthy foods and smaller plates with less healthy foods.
8. Give yourself smaller portions
Your portion sizes can greatly affect your weight.
Aside from encouraging people to eat more, larger portions have also been tied to increased weight gain and obesity.
In fact, doubling the size of a dinner appetizer has been shown in one study in adults to increase calorie intake by 30%.
Try to make your portion sizes a little less so you can also reduce your calorie intake.
9. Focus on the food
Focusing on the food and being aware of what and how much you’re eating can help you reduce your calorie intake.
People who eat while scrolling on their smartphones or watching TV are likely to overeat as they lose track of how much they’ve eaten.
In fact, people who were distracted during a meal have been found in one review of 24 studies to eat about 10% more in that sitting.
Additionally, absent-mindedness can greatly affect your food intake for the rest of the day. Distracted people at a meal have been shown to eat 25% more calories during the next meals, as compared to those eating mindfully.
You are more likely to inadvertently increase your calorie intake if you always eat with distractions, such as using electronic devices. This can have a huge impact on your long-term weight.
10. Serve unhealthy snacks or appetizers on red plates
Using red plates for unhealthy snack foods has been indicated to be effective. This technique may help you eat less.
In fact, volunteers were found in one study to eat fewer pretzels from red plates than from blue or white plates.
This is partly due to the fact that red is an indication of a “stop” signal.
11. Get enough sleep
Sleep has powerful effects on your appetite and weight.
Sleep deprivation may negatively affect the appetite-regulating hormones ghrelin and leptin. It may increase your cravings and hunger for unhealthy foods, which can lead to increased calorie intake.
What’s more, poor sleep quality may also increase your risk of several diseases, including obesity and type 2 diabetes.
12. Learn to manage stress
Stress can cause hormonal imbalance. A stressed person is likely to have an increased level of the hormones called glucocorticoids, which can increase appetite, leading to weight gain.
Stress can also cause emotional eating in which a person eats unhealthy foods to improve a negative feeling.
Try getting a regular exercise, practicing meditation or mindfulness or yoga, reducing your caffeine intake, saying no to non-essential commitments, and spending time outdoors. They are excellent and effective ways to manage stress.
Conclusion
Losing weight doesn’t necessarily mean you’re going to follow restrictive diets and intense exercise programs. Just by simply making small yet healthy lifestyle changes can make a difference.
You can simply start with increasing your protein and fiber intake, drinking plenty of water, eating slowly and thoroughly, using smaller plates, and keeping unhealthy foods out of sight.
The abovementioned 12 science-backed ways to lose weight without going on a diet can have a massive impact on your long-term weight loss goals.
Take note that there are several other best ways to lose weight without diet and exercise. You should not limit your options.
