11 proven ways to lose weight [NO diet or exercise]

Sticking to a conventional diet and exercise plan can be difficult. However, there are several proven tips that can help you eat fewer calories with ease. These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Here are 11 ways to lose weight without diet or exercise, all based on science. If you want to move forward step by step, you can check my coaching program here.

1. Chew thoroughly and slow down

Your brain needs time to process that you've had enough to eat. And chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increase fullness, and smaller portion sizes.

How quickly you finish your meals may affect your weight. A recent review of 23 observational studies reported that 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.

Summary

Eating your food slowly can help you feel fuller with fewer calories. It is an easy way to lose weight and prevent weight gain.

2. 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 can make your portion sizes look larger.

On the other hand, a bigger plate can make a serving look smaller causing you to add more food.

Summary

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.

3. 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 is because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1, a hormone that increases satiety leading to reduced weight gain.

One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day, and lose 11 lbs over 12 weeks on average, without intentionally restricting their food intake.

If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal such as eggs, cottage cheese, Greek yogurt or any type of animal or vegetable protein.

In one study, overweight or obese women who had eggs for breakfast ate fewer calories for lunch compared to those who ate a grain-based breakfast.

And they ended up eating fewer calories for the rest of the day and during the next 36 hours.

Summary

So try eating protein-rich foods and see the weight start to come off more easily without exercise or conscious calorie restriction.

4. 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.

One recent study found that 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 on their kitchen counters.

Store unhealthy foods out of sight such as in closets or cupboards so they are less likely to catch you off guard when you are hungry or having cravings.On the other hand, keep healthy foods visible on your countertops and place them front and center in your fridge.

Summary

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.

5. Eat fiber-rich foods

Eating fiber-rich foods may increase satiety helping you feel fuller longer. Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces overall food intake

Viscous fiber is only found in plant Foods. Examples include beans, oat cereals, brussel sprouts, asparagus, oranges and flax seeds.

Summary

Viscous fiber is particularly helpful in reducing appetite and food intake. The fiber forms a gel in the stomach that slows down digestion creating longer periods of society and less hunger.

6. 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 or 17 ounces of water about 30 minutes before meals reduced hunger and lessened calorie intake.

 Participants who drank water before a meal lost 44% more weight over a 12-week, 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.

Summary

Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

7. 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 at obesity.

One study in adults found that doubling the size of a dinner appetizer increased calorie intake by 30%.

Serving yourself just a little less food might help you eat significantly fewer calories. And you probably won't even notice the difference.

Summary

Larger portions have been linked to obesity and may encourage both children and adults to eat more food.

 8. 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.

One review of 24 studies found that people who were distracted at a meal ate 10% more in that sitting. Additionally, absent-mindedness during a meal has even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at a later meal than those who were present.

If you regularly consume meals while watching TV, or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

Summary

People who eat while distracted are more likely to overeat paying attention to your meals may help you eat less and lose weight

9. Sleep well and avoid stress

When it comes to health, people often neglect sleep and stress management. Both in fact have powerful effects on your appetite and weight.

A lack of sleep disrupts the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, becomes elevated when you are stressed or in a sleep deficit.

Having these hormones fluctuate can increase your hunger and cravings for sweets and carbohydrate-rich foods leading to an overall higher calorie intake. What's more, chronic sleep deprivation and stress may increase your risk of several diseases including type 2 diabetes and heart disease.

Summary

Poor sleep and excessive stress may imbalance several important appetite-regulating hormones, causing you to eat more and gain weight.

10. Eliminate sugary drinks

Added sugar may very well be the single worst ingredient in the diet today. Overconsumption of sugary beverages - like soda and juice - has been associated with an increased risk of several diseases, primarily diabetes.

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 because it’s high in sugar calorie for calorie as sodas. Healthy beverages to drink include water, coffee, sugar-free beverages and green tea.

Summary

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.

11. Serve unhealthy foods on red plates

One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods.

One study reported that volunteers 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.

 Summary

Red plates may help you eat fewer unhealthy snack foods.This may be because the color red triggers a stop reaction.

The Bottom line

Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.

You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV, computer or while looking at your phone.

Prioritizing foods rich in protein and fiber may also help. However, it's probably best not to try all these things at once. Experiment with one technique for a while and if that works well - go for another one at a later time.

A few simple changes can have a massive impact on your weight over the long term.