How to lose weight without dieting? Or it is possible to?
Although it is impossible to lose weight significantly or in the long run without some changes in your lifestyle, such as following a proven weight loss diet or periodically performing HIIT, there are a few things you can do to help you on your way to losing weight.
However, a healthy diet and exercise are not just necessary for weight loss.
When you exercise and follow a well-balanced diet, you have great physical and mental benefits such as improved heart health, bone density and lung capacity.
Exercise is known to reduce anxiety and depression, improve self-esteem and help people cope with stress.
How to lose weight without diet and exercise?
If you want to know what you can do to understand the answer to the question “how to lose weight without dieting”, take a look at these tips.
1. Eat more protein
Eating enough protein is one of the most important things you need to do when trying to lose weight.
Eating more protein during breakfast, lunch and dinner can satisfy hunger for a longer period of time as it takes more time to digest, making you stay full longer.
Research shows that a high-protein diet makes you feel significantly fuller during the day than a high-carbohydrate or high-fat diet. (1)
Other studies from 2006 show that those who eat high-protein foods are less likely to eat later due to reduced levels of the hormone ghrelin – also known as the “hunger hormone”. (2)
Although a strict diet or regular exercise is the initial way for many people to lose weight, sustainable results can be achieved in much better and healthier ways.
2. Don’t eat “sweet” foods
If you want to lose weight without major lifestyle changes, one of the best things you can do is reduce your sugar intake.
Reducing sugar intake, exercising 4-5 times a week, and eating more protein can be effective weight loss methods.
And there’s one surefire way to reduce your sugar intake that works flawlessly – don’t buy sugary foods.
A 2016 survey found that this is one of the most effective ways to reduce the consumption of high-sugar foods, as they found that if high-calorie foods are available in the house, you are more likely to eat and gain weight compared to people who only has a bowl of fruit in the kitchen. (3)
3. Eat foods rich in fiber
Just like eating more protein, a high-fiber diet has a proven link to satiety and helps you feel full longer.
One study examined the properties of oats, a high-fiber food, and found that this classic snack helps release satiety hormones, which promote the release of peptides involved in regulating appetite. (4)
Whether consumed as part of a meal or as an extract, the study showed that oats have an extremely positive effect on evening appetite reduction.
In addition to being able to improve digestion, fiber has been shown to reduce the risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Foods that are high in fiber usually include:
- Forest fruits
- Whole grains
- Dried Fruits
Some studies also show that certain types of fiber are good for those trying to lose weight. A study published in the American Journal of the College of Nutrition shows that it not only increases satiety, but also reduces the desire to eat in the hours after ingestion. (5)
4. Cook and eat several meals at home
Research from Johns Hopkins University shows that those who cook more at home are generally more likely to eat healthy food. This is due to the fact that restaurant dishes usually contain higher amounts of sodium, saturated fat and more calories than food you cook at home. (6)
5. Get enough sleep
Studies show a link between sleep deprivation and weight gain in people of all ages. This may be due to the duration of sleep, which affects ghrelin and leptin levels; these are the hormones that regulate hunger. If you feel tired, you may also exercise less, which can contribute to weight gain. (7)
6. Drink more water
The benefits of water are widely known but often forgotten. Especially when it comes to weight loss.
Although we know that water is crucial for maintaining any level of concentration and is good for our digestive system.
A 2009 study found that drinking just half a liter of water 30 minutes before meals greatly reduced hunger. (8)
Drinking more water during the day can also help with how many calories you burn per day.
7. Try to eat at a certain time
This is one of the best weight loss habits without a complicated diet plan. Enjoy every bite, you just have to wait until the agreed time.
Meal planning is a classic technique for those who do not want to change their diet or exercise routine.
If you are planning your meals, you can be sure that you are eating smaller portions and foods rich in nutrients. Although there is no guarantee that this will lead to weight loss immediately, a 2017 study shows a clear link between diet planning and lower chances of being overweight. (9)
Check out some of our tips:
- Meal plan: If you have time, plan all your meals in advance on paper so you know what you’re eating.
- Prepare all your meals in advance: Cook healthy meals on Sunday evenings. Store them in the freezer or refrigerator.
- Prepare portions of meals: For a quick lunch, prepare fresh dishes and divide them. Put them in the fridge and use them if necessary.
8. Avoid stress
Over the years, numerous studies have shown the detrimental effects of stress on our health. It affects everything from our breathing ability to brain function, muscle growth and more.
A 2015 study found that stressed bodies metabolize more slowly. This means that when we are under stress, we burn fewer calories a day. The study looked at participants who recorded stressful episodes in 24 hours and how many calories they burned. The study compares them to women who are not under stress. They found that women under stress burn 104 calories less. (10)
9. Eat without distractions
People who are distracted while eating tend to eat about 10% more per meal. In addition to affecting eating habits at the table, people who are distracted during meals tend to eat more later in the evening. (11)
Another 2013 study found that distractions during eating can cause some people to consume 25% more calories than those who practiced careful eating techniques. (12)
10. Serve smaller portions
Portion sizes have increased in the last few decades, especially in restaurants.
Larger portions encourage people to eat more and are associated with increased weight gain and obesity (13) (14).
Serving smaller portions can help you burn significantly fewer calories.
So it’s all in your hands… How to lose weight without dieting… Serve yourself less food, that’s it!
11. Serve junk food in red plates
A very unusual strategy is to use red plates to serve food to make it easier for you to eat less. Studies show that this technique works.
One study says people eat less pretzels from red plates than from white or blue plates. (15)
This may be due to the fact that the red color causes a ban reaction.