We always see people trying different things to lose weight and frustrated with the outcomes. Even months of exercise and a strict diet plan can’t give you the desired weight loss. However, there are loads of proven tricks that can boost your weight loss without changing your daily routine.
These techniques don’t require you to start exercising or change your entire diet plan. You must be excited to learn the simple tricks to become fit again.
By following these simple steps, you might lose up to 10 pounds in a month without exercise. So, let’s begin.
1. Chew Your Food Thoroughly
You should always take the time to eat your meals or breakfast. Chew your food thoroughly and give your brain to process that you’ve had enough food. Studies suggest that chewing your food thoroughly makes you eat slowly and intake less food.
Moreover, if you eat slowly and chew your food thoroughly, then you would intake less calorie that leads to losing weight.
Further, various studies have suggested eating your food fast makes you gain weight. In fact, fast eaters have a 115% increased chance of being obese than slow eaters.
According to Healthline, one study conducted in over 4,000 adults showed that those who ate very fast had gained most bodyweight since the age of 20. Furthermore, another study carried out in 529 men over 8 years showed that the men who ate quickly gained twice as much weight as the slow/medium-pace eaters.
A scientific reason behind why you tend to eat less while you eat slowly is the hormonal release. If you eat slowly, your brain will have enough time to release fullness hormones before you could eat more food. The hormones will make you feel full and make you stop eating more.
2. Eat Plenty of Protein
Sometimes you try to eat less, but you can’t do so. Well, in such a case, you should try consuming more protein. Protein has strong effects on appetite; it can induce feelings of fullness hence reduce hunger and help you eat less.
Protein affects several hormones that play a vital role in hunger and fullness, including GLP-1 and ghrelin.
One study showed that when you increase your protein intake from 15% to 30% of the total calories, you tend to eat 441 fewer calories per day. Moreover, eating more protein only led them to lose 11 pounds on average, over 12 weeks.
You can start eating eggs in breakfast instead of eating a grain-based breakfast. Eating eggs in breakfast has a greater impact on weight loss. One study carried out in some obese women who ate eggs for breakfast tended to eat fewer calories at lunch compared to other breakfasts.
Moreover, those women ended up eating fewer calories for the next 36 hours. Besides eggs, some protein-rich foods include fish, lentils, almonds, quinoa, and chicken breasts.
3. Include Fiber-Rich Foods in Your Diet
Eating fiber-rich foods have a number of health benefits. Dietary fiber helps keep your digestive system active. Similarly, fiber-rich foods increase satiety that gives you the feeling of fullness for a long time.
When you eat fiber-rich foods, it slows down the digestion process, thereby giving you more time to eat again. Hence, consuming such foods will directly impact on your weight loss.
Studies suggest soluble dietary fibers makes gel-like substance when it comes in contact with water. The gel slows down the process of nutrient absorption and emptying of your stomach.
As a matter of fact, fiber-rich foods also supply a weight loss supplement called glucomannan. Hence you must include such foods in your meals. Majorly the fibers are found in plants. Some of the fiber-rich foods include beans, flax seeds, Brussels sprouts, and oats, among others.
Dietary fibers are the complex carbohydrates that are indigestible and passes through the digestive system unbroken. Besides its help in weight loss, fibers also help diminish the risks of type 2 diabetes, heart disease, and colon cancer.
4. Keep Yourself Hydrated
Drinking plenty of water has lots of health benefits, including weight loss. Keeping yourself hydrated helps boost your metabolism and cleanse toxins and body waste. Further, water also helps as an appetite suppressant.
Drinking eight to ten glasses of water daily can keep yourself hydrated throughout the day and encourage weight loss. But what are the excellent time and ways to intake water? Let’s find it here.
- Drink Before You Eat
As we already mentioned, water works as an appetite suppressant. So, drinking water before meals can make you fuller, thereby reducing the amount of food you ingest.
As per an article in WebMD, drinking water around half an hour before meals result in an average reduction in intake of 75 calories per meal. If you do the math, you would be ingesting around 27,000 fewer calories per year, which makes you lose about eight pounds a year by just drinking water.
- Replace Soft Drinks with Water
Sodas and juice contain processed sugars that are high in calories. You need to ditch the soft drinks and replace them with water. If you find water tasteless and boring, add some lime. What’s more, lime water is even more beneficial on losing weight because the pectin in lemons helps reduce food cravings.
- Drink it Ice Cold
As per the reports, drinking cold water helps boost your metabolism because your body has to work hard to make it warm, therefore burning more calories and helping you to lose weight. On top of that, ice-cold water is much more refreshing than it is at room temperature.
5. Reduce the Size of Your Plate
It is hard to avoid junk foods. So you might end up eating unhealthy foods frequently. This trend could lead you to gain weight against your desire. So, you have to be smart enough to fool your mind even if you are eating unhealthy foods.
You can do it by eating in smaller plates. We’ve been using larger plates today than it was a few decades ago. Eating on a bigger plate can make a serving look smaller, which eventually makes you add more foods.
You can avoid eating more unhealthy food by using a smaller plate and start eating more healthy foods by using a larger plate.
6. Sleep Well
Sleep has a strong connection with your appetite and weight. People are often unaware of how much sleep is essential for them.
As per sources, lack of sleep leads to disruption in appetite-regulating hormones leptin and ghrelin. Moreover, the level of another hormone, cortisol, when you’re stressed. The fluctuation in these hormones may increase your hunger and cravings for junk foods leading to higher calorie intake.
As a matter of fact, chronic disturbances in sleep might increase your risk of several diseases, including heart disease, obesity, and type 2 diabetes.
7. Keep Junk Foods Out of Sight
When your eyes keep striking with junk foods, you can’t stop yourself from eating, and it leads you to gain more weight.
Researchers found that if high-calorie foods are more visible in the house, people tend to weigh more than people who keep only a bowl of fruit visible.
Keeping unhealthy foods inside closets or cupboards make you less likely to catch your eye when you’re hungry. On the other hand, keeping healthy foods like fruits and nuts in the visible region can lead you to eat healthy foods whenever you’re hungry. It keeps you away from gaining extra weight.