How soon you lose weight all depends on the consistency and duration of the lifestyle changes you’re making. That goes for diet and exercise. And, just so you know, you don’t have to work out for weight loss, though you’ll want to hear what two experts, who are both registered dietitians and trainers, have to say about why you should.
Chew Thoroughly and Slow Down
Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes.
How quickly you finish your meals may also affect your weight.
Faster eaters are more likely to gain weight than slower eaters. Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
Eating food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories. This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1
Increasing protein intake from 15% to 30% of calories helped human eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.
Overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast. What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some examples of protein-rich foods include fish, chicken breasts, Greek yogurt, lentils, etc.
Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.
Use Smaller Plates for Unhealthy Foods
The typical food plate is larger today than it was a few decades ago.
This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.
A bigger plate can make a serving look smaller, causing you to add more food.
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less.
Store Unhealthy Foods out of Sight
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more. This is also linked to weight gain.
If high-calorie foods are more visible in the house, residents are more likely to weigh more than people who keep only a bowl of fruit visible.
Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry.
Kkeep healthy foods visible on your countertops and place them front and center in your fridge.
If you keep unhealthy foods on your counter, you are more likely to have an unplanned snack. This is linked to increased weight and obesity. It’s better to keep healthy foods — like fruits and vegetables — in plain sight.
Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake.
People who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not. If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.
Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.
Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.
One type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake. Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach.
Viscous fiber is only found in plant foods. Examples include oat cereals, beans, Brussels sprouts, oranges, asparagus, and flax seeds.
A weight loss supplement called glucomannan is also very high in viscous fiber.
Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.
Sleep Well and Avoid Stress
When it comes to health, people often neglect sleep and stress. Both, have powerful effects on your appetite and weight. A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you’re stressed.
Having these hormones fluctuate can increase your hunger and cravings for unhealthy food, leading to higher calorie intake. What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.
Excess stres and poor sleep may imbalance several important appetite-regulating hormones, causing you to eat more.
Dim the lights and lower the noise
People who went to a fast food restaurant where the lighting was softer and the music was more soothing ate, on average, 175 fewer calories than those who ate in the same place with bright lights and blaring music.
Two things happen when you dim the lights: you tend to eat slower and your food cools off. That’s helpful because when you rush through your meals, you usually consume more calories. And hot food is more appealing than cold food. Soggy cold French fries, for example? No thank you!
A lot of people are in fat denial. They don’t get on scale, they buy stretchy clothes, they hide in the back of pictures, things that stop them from owning up to their weight. Getting on the scale can stop the denial. “It may not help you lose weight, but may really stop you from gaining weight.
To weigh yourself fairly, stepping on the scale in the morning after you’ve gone to the bathroom. Weigh yourself naked or wearing whatever you wear to bed. Do it exactly that way for seven days, recording your weight each day. Then, total the number and divide by seven. That will be your average (and most true) weight over the seven-day period. Based on that weight, you can then begin a weight loss plan or decide that you are happy where you are.
Serve Yourself Smaller Portions
Portion sizes have increased during the last few decades, especially at restaurants.
Larger portions encourage people to eat more and have been linked to an increase in weight gain and obesity. Doubling the size of a dinner appetizer increased calorie intake by 30%.
Serving yourself just a little less might help you eat significantly fewer calories. And you probably won’t even notice the difference.
Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.
Keep a food journal
Writing down what you eat every day keeps you honest and really makes you aware of how much you’re eating. It’s one of the most important things you can do. Yet it’s one of the things that people really resist. They think it’s so hard, but it really only takes a few minutes.
Eat Without Electronic Distractions
Paying attention to what you eat may help you consume fewer calories.
People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
People who were distracted at a meal ate about 10% more in that sitting.
Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present.
People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight.
Serve Unhealthy Food on Red Plates
One unusual strategy is to use red plates to help you eat less. This technique at least seems to work with unhealthy snack foods.
People ate fewer pretzels from red plates than from white or blue plates.
The explanation may be that we associate the color red with stop signals and other man-made warnings. Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.
Eliminate Sugary Drinks
Added sugar may very well be the single worst ingredient in the diet today.
Sugary beverages like soda have been associated with an increased risk of many diseases.
It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does.
Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.
Sugary drinks have been linked to an increased risk of weight gain and many diseases. Your brain doesn’t register liquid calories as it does solid foods, making you eat more.
Announce your snacks
This doesn’t necessarily work for everyone, but it’s very effective for some: You can eat anything you want or snack as often as you want as long as you announce out loud, ‘I’m not hungry, but I’m gong to eat this anyway.The typical person who does this every day for a month loses 1.9 pounds.
Why? It breaks mindlessly negative eating behavior. You’re not saying, “I can’t have this, but you’re saying ‘I really have to fess up to what I’m doing.
Exercise is better, but there are some tricks you can do that don’t require breaking a sweat and can help melt away the pounds.
Smple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans. You can use smaller plates, drink water, eat more slowly and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help. Experiment with one technique for a while, and if that works well for you then try another one.
A few simple changes can have a massive impact on your weight over the long term.