An effective way to lose weight without dieting or exercising.

It is difficult to stick to the traditional diet and exercise plan. However, there are some effective techniques that can help you eat fewer calories easily. These are all effective ways to lose weight and prevent from getting fat in the future. Here are 1 1 methods to lose weight without diet and exercise. These are all based on science.

1. Chew slowly.

Your brain needs time to digest your food. Chewing food will make you eat more slowly, which is related to reducing food intake, increasing satiety and reducing food portions. The speed at which you finish eating will also affect your weight. A recent review of 23 observational studies shows that people who eat fast are more likely to gain weight than those who eat slowly. People who eat fast are also more likely to be obese. To get into the habit of eating slowly, it may be helpful to count how many times you refused each bite.

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Chewing slowly can make you feel fuller and have fewer calories. This is a simple way to lose weight and prevent weight gain.

2. Use a smaller plate to hold unhealthy food

The typical dinner plate today is bigger than it was decades ago. This trend may lead to weight gain, because using smaller plates may make you eat less and make the food look bigger. On the other hand, a bigger plate will make the service look smaller and cause you to add more food. You can take advantage of this by putting healthy food on a big plate and unhealthy food on a small plate.

Smaller plates will make your brain mistakenly think that you eat more than you actually do. Therefore, it is wise to eat unhealthy food on a smaller plate, which will make you eat less.

3. Eat more protein

Protein has a great influence on appetite. It can increase satiety, reduce hunger and help you eat fewer calories. This may be because protein has influenced several hormones that play a role in hunger and satiety, including auxin and GLP- 1. A study found that increasing protein's calorie intake from 65,438+05% to 30% can help participants consume an average of 4,465,438+0 calories a day and lose 65,438+065,438+0 pounds in 65,438+02 weeks without deliberately restricting any food.

Adding protein to the diet is associated with weight loss, even if there is no exercise or conscious calorie restriction.

4. Stay away from unhealthy food.

Putting unhealthy food where you can see it may increase your hunger for food and lead you to eat more. This is also related to weight gain. A recent study found that if high-calorie food is more obvious in the house, residents are more likely to gain weight than those who only see a bowl of fruit. Put unhealthy food in an invisible place, such as a closet or cupboard, so that when you are hungry, they are unlikely to attract your attention. On the other hand, put healthy food on your counter and in the center of the refrigerator.

If you put unhealthy food on the counter, you are more likely to eat unplanned snacks. This is related to weight gain and obesity. It is best to put healthy foods, such as fruits and vegetables, in obvious places.

Eat foods rich in fiber.

Eating foods rich in fiber can increase satiety and make your satiety last longer. Research also shows that there is a kind of fiber, viscose fiber, which is particularly helpful for losing weight. It will increase satiety and reduce food intake. Viscous fiber forms gel when it meets water. This gel can increase the absorption time of nutrients and slow down the emptying speed of the stomach. Viscous fiber exists only in plant foods. Such as beans, oats, Brussels sprouts, asparagus, oranges and flaxseed.