11 PROVIDED WAYS TO LOSE WEIGHT WITHOUT PROTECTION AND diet
- Chew Well And Reduce Speed
Your brain needs time to process food.
Chewing your food properly makes you eat less, which is associated with weight loss, increased appetite and smaller portion sizes (1Trusted Source, 2Trusted Source, 3Trusted Source).
How fast you finish your diet may affect your weight.
A recent review of 23 awareness studies reported that fast eaters are more likely to be obese than people who eat less (4Trusted Source).
Fast eaters are also more likely to be overweight.
To develop a habit of eating slowly, it may be helpful to count the number of chewing gums each time.
SUMMARY
Eating small meals can help you feel full of fewer calories. It is an easy way to lose weight and prevent obesity.
- Use Small Plates Unhealthy Foods
A typical food plate is bigger today than it was a few decades ago.
This practice may contribute to weight gain, as using a small plate may help you to eat less by making the parts look bigger.
On the other hand, a large plate can make food look smaller, making you add more food (5Trusted Source, 6Trusted Source).
You can use this to your advantage by serving healthy meals on large plates and healthy food on small plates.
SUMMARY
Small plates can fool your mind into thinking you are eating more than you really are. Therefore, it is wise to eat junk food from small portions, which may cause you to eat less.
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- Eat More Protein
Protein has a strong appetite effect. It can increase your appetite, reduce hunger and help you eat fewer calories (7Trusted Source).
This is probably because proteins that affect several hormones play a role in hunger and satiety, including ghrelin and GLP-1 (8Trusted Source).
One study found that increasing protein intake from 15% to 30% of calories helped participants consume fewer 441 calories a day and lose 11 pounds in 12 weeks, on average, without deliberately limiting any diet (9Trusted Source).
If you are currently eating a grain-based breakfast, you may want to consider switching to a protein-rich diet, such as eggs.
In one study, obese or overweight women who had breakfast eggs ate fewer calories during the day than those who ate a whole grain-based breakfast (10Trusted Source).
In addition, they end up eating fewer calories throughout the day and for the next 36 hours.
Other examples of protein-rich foods include chicken breast, fish, Greek yogurt, dill, quinoa and almonds.
SUMMARY
Adding protein to your diet has been linked to weight loss, even without exercise or careful calorie restriction.
- Keep Unhealthy Food Out of sight
Storing unhealthy foods where you can see them can increase hunger and cravings, making you overeat (11Trusted Source).
This is also associated with weight gain (12Trusted Source).
One recent study found that when high-calorie foods are more visible in the home, residents are at greater risk of becoming overweight than people who keep only a fruit bowl visible (12Trusted Source).
Keep unhealthy foods out of sight, such as in cupboards or cupboards, so that you do not catch your eye when you are hungry.
On the other hand, keep healthy food visible in your countertops and place it in the front and center of your refrigerator.
SUMMARY
If you keep unhealthy foods in your counter, you are more likely to have random snacks. This is associated with weight gain and obesity. It is best to keep healthy foods - such as fruits and vegetables - clear.
- Eat Fiber-Rich Foods
Eating fiber-rich foods can increase satiety, helping you feel fuller for longer.
Studies also show that one type of fiber, viscous fiber, is very useful for weight loss. Increases fullness and reduces appetite (13Trusted Source).
Viscous fiber forms a gel when it comes in contact with water. This gel increases the absorption time of nutrients and slows down your digestive tract (14Trusted Source).
Viscous fiber is found only in plant foods. Examples include beans, oat grains, Brussels sprouts, asparagus, oranges and flax seeds.
The weight loss supplement called glucomannan is also very high in viscous fiber.
SUMMARY
Viscous fiber is very helpful in reducing appetite and appetite. This fiber forms a gel that slows down digestion.
- Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before meals.
Another study in adults found that drinking half a liter (17 ounces) of water for about 30 minutes before meals reduced hunger and reduced calorie intake (15Trusted Source).
Participants who drank water before meals lost 44% more weight over a 12-week period compared to those who did not.
If you substitute water with calorie-rich drinks - such as soda or juice, you may have an even greater impact (16Trusted Source).
SUMMARY
Drinking water before a meal may help you to eat fewer calories. Replacing a sugary drink with water is especially beneficial.
- Serve Small Portions
Partial sizes have increased over the past few decades, especially in restaurants.
Large portions encourage people to eat more and are associated with weight gain and obesity (17A Trusted Source, 18A Trustworthy Source, 19A Trusted Source, 20A Trusted Source, 21A Trusted Source).
Another study in adults found that doubling the size of an appetizer for dinner increased calorie intake by 30% (21Trusted Source).
Eating small meals may help you eat fewer calories. And you probably will not notice the difference.
SUMMARY
Larger parts have been linked to obesity and it is possible
