If you think eating vegetables and exercising are unbearable hardships, we have some excellent news for you.
There are plenty of ways to reduce weight without counting calories or struggling in the gym.
In fact, according to experts, making simple changes in your lifestyle the best way to lose weight and keep it off.
Here are 17 easy ways to lose weight without diet or exercise –
1. Portion control
Portion control is one of the best ways to lose weight. Most of the portions that we serve ourselves at home and in restaurants are bigger than you need.
The food plates that we use these days are bigger than they used to be a few decades ago.
So, use smaller plates to help you eat less (1). You can also buy dishes or containers that are calibrated to measure out single servings of different types of food.
You can also buy food that is pre-packaged into a single serving.
According to a study published in the Obesity Society, the participants who were prescribed twice-daily pre-packaged meals lost about eight percent of their weight, while participant who could select their diets lost only about six percent (2).
2. Eat slowly
Your brain needs time to process that your stomach is full. When you chew your food thoroughly, you will savor what you are eating and eat slowly.
According to a review of 23 studies, gulping your meals is positively associated with excess body weight (3).
When you take enough time to eat your meal, it gives the body time to register when it is full.
3. Eat in the dining room
A study published in Environment and Behavior studied the effect of floor plan openness on eating behavior in 57 college students.
The results showed that when people ate in the open plan kitchen ate more due to greater visibility and convenience of food access.
Eating in a separate dining space reduced the number of serving trips, the amount served, and the amount consumed (4).
So eat your meals in the dining room to lose weight.
4. Avoid night time binging
Eat early dinner and avoid night time binging. According to a study from Brigham Young University, 29 young men were asked to avoid consuming calories between 7 pm and 6 am for two weeks.
Then after a week of break, they were monitored as they went back to their usual way of life.
These young men lost .9 pound during the nighttime fasting weeks, but they gained 1.3 pounds on an average during the other two weeks.
So, set your kitchen closing time and stick to it. Brush your teeth after dinner and avoid eating after that.
5. Don’t skip breakfast
When you eat breakfast, you activate the thermogenesis process in the body, and this stimulates your metabolism.
Studies have also shown that eating the same meal in the morning can boost your metabolism much more than eating the same meal in the evening.
Studies show that going without breakfast can lead to an increase in weight and fat mass.
This increase in weight occurs because people who skip breakfast can end up eating more through the day.
6. Try mindful eating
Mindful eating or eating without any distractions can help you consume fewer calories. If you eat while watching television or playing computer games, you can lose track of how much you have eaten.
According to a review of 24 studies, eating when distracted increases the intake by 10 percent (5).
To practice mindful eating, you must avoid all distractions, including television, laptops, and reading material while eating.
Eat at the table and concentrate on how the food tastes. You must be aware of the signs that indicate your stomach is full.
7. Eat protein-rich foods
Protein is an essential constituent of a healthy diet. It improves metabolism, increases feelings of fullness, and delays hunger.
According to research from University of Washington School of Medicine, an increase in dietary protein from 15 % to 30 % helped decrease their calorie intake by 441 calories and reduce their body weight and fat mass by 4.9 kg and 3.7 kg respectively (6).
Chicken breast, fish, lentils, Greek yogurt, almonds, and quinoa are some protein-rich foods that you can easily add to your diet.
8. Eat more fiber
Foods rich in fiber can help us in many ways. They increase fullness and slow down digestion (7).
Fiber also increases food transit time, which improves nutrient absorption.
Eat more fruits and vegetables every day. Add more whole grains like brown rice and oats to your diet.
9. Try probiotics
Probiotics are beneficial bacteria that can help you lose weight and belly fat. Some bacteria, such as those from the Lactobacillus family, inhibit the absorption of body fat and increase the amount of fat excreted (8).
Probiotics also help release the appetite-reducing hormone GLP-1, which helps to burn more calories and fat.
Eat probiotic-rich foods like yogurt, kimchi, sauerkraut, kefir, miso, tempeh, and kombucha. You can also buy probiotics supplements from the pharmacy.
10. Drink more water
Drinking plenty of water can make you feel full and eat less food.
According to a study by the Department of Human Nutrition, Foods and Exercise, Virginia Tech, drinking 1/2 liter of water before each meal leads to weight loss in middle-aged and older adults (9).
Drinking chilled water is even better as it raises metabolism and helps you lose weight (10).
11. Avoid sugary beverages
Regular consumption of sugary drinks and artificially sweetened drinks is linked to higher body fat in children (11).
It is easy to consume excessive amounts of calories in the form of drinks as they do not fill you up as solid food does.
You can opt for healthier alternatives like water, skim or low-fat milk, or a glass of vegetable juice.
- Suggested read: How Many Grams of Sugar Per Day?
Alcoholic drinks are also high in calories, so limit your intake of alcohol.
12. Sleep better
A good night’s sleep is good for health and weight control. Poor sleeping patterns can disrupt hormones and lead to weight gain.
Eating less than seven hours a day made people eat 500 extra calories per day on an average (12).
According to a study by Ohio State University, blue light during slumber can cause you to gain weight.
During the study, the mice that slept with the light on gained 50 percent more weight than the mice that slept in the dark (12). Sleeping with the light on has a similar effect on humans.
So sleep early and avoid exposure to blue light from television and computer screens to lose weight without exercise.
13. Reduce stress
Chronic stress or poorly managed stress may lead to elevated cortisol levels that can stimulate appetite and lead to weight gain.
Stress also causes the body to produce hormones called glucocorticoids. Too many glucocorticoids can also stimulate appetite and lead to weight gain.
You can reduce your stress levels through exercise, meditation, yoga, spending time outdoors, and reducing caffeine intake.
14. Get more vitamin D
A new study has revealed that individuals with low vitamin D levels have higher levels of belly fat.
Vitamin D is an essential nutrient as it also helps to boost immunity and makes bones stronger.
Some studies even suggest that having enough vitamin D can aid weight loss and decrease body fat (13).
You can get vitamin D by doing out in the sun. Foods like egg yolks, fatty fish, mushrooms, and fortified foods provide vitamin D.
15. Weigh yourself daily
Weighing yourself every day can help you meet your weight loss goals. According to a study by the American Heart Association, people who never weighed themselves or weighed themselves only once a week did not lose weight on the following year.
People who weighed themselves six or seven times a week had a significant weight loss in the next 12 months (14).
The research suggests that monitoring your weight can increase your awareness and improve your ability to lose weight.
16. Cook at home
Home cooked meals are cheaper, more nutritious, and are more likely to help you lose weight. You don’t have to prepare diet recipes to lose weight.
When you cook at home, you are generally more likely to use nutritious ingredients which are great for weight loss.
Cooking at home also lets to control your serving size, and you are less likely to finish everything on your plate. You can always store the leftovers and eat them the next day.
17. Opt for healthy snacks
Snacking contributes close to one-third of daily energy intake these days. Many of the snacks that we eat consist of energy-dense and nutrient-poor foods.
Opting for high-protein, high-fiber snacks over high-fat, high-sugar snacks can contribute to weight loss and improved health.
Some healthy snacks include dried prunes, dates, unflavoured nuts such as cashews or walnuts, and fruits.
Weight loss can be simple and easy. You don’t have to exercise for hours in the gym or go on a restrictive diet.
Try the above mentions tips to make a positive change in your lifestyle and reduce weight.