Weight Loss Options
Sticking to a traditional diet and exercise programme might be difficult. However, there are a few tried-and-true ways that can help you eat fewer calories without difficulty. These are effective ways for decreasing weight and preventing future weight gain.
Here are several non-diets, non-exercise weight-loss options. All of them are supported by scientific data.
- Take your time and chew fully
It takes a long time for your brain to realize you've had enough to eat. Chewing your food thoroughly slows down your eating, resulting in less calories absorbed, more fullness, and smaller portion sizes.
How quickly you complete your meals may have an impact on your weight. According to a recent review of 23 observational studies, faster eaters are far more likely to become overweight than slower eaters.
Obesity is much more prevalent among fast food eaters.
By counting the number of times you chew each meal, you can develop the habit of eating more slowly.
- Use smaller plates to serve harmful foods
Dinner plates are significantly larger than they were a few generations ago. This trend may cause weight gain because it encourages you to eat less because a smaller plate makes portions appear larger.
On the other hand, a larger plate might make a dish appear smaller, encouraging you to eat more. To take advantage of this, serve healthier items on larger plates and less healthful ones on smaller plates.
- Get a lot of protein into your diet
Appetite is greatly influenced by protein. It can help you feel fuller for longer periods of time, lessen hunger, and consume fewer calories.
This could be owing to the fact that protein affects a number of appetite and satiety hormones, including ghrelin and GLP-1.
One study found that increasing protein consumption from 15% to 30% of calories helped people consume 441 fewer calories per day and lose 11 pounds on average over the course of 12 weeks without changing their diet.
If you currently have a wheat breakfast, consider switching to a protein-rich meal such as eggs. Overweight or obese women who consumed eggs in the morning ate less calories at lunch than those who ate a grain-based breakfast, according to one study.
In addition, during the rest of the day and the next 36 hours, respondents ingested fewer calories. Protein-rich foods include chicken breasts, fish, Greek yoghurt, lentils, quinoa, and almonds.
- Keep unhealthy meals out of sight
Keeping unhealthy foods hidden may increase hunger and cravings, leading to overeating.
A rise in weight has also been linked to this. According to a new study, those who keep high-calorie foods readily available in the house are more likely to gain weight than those who put only a bowl of fruit on display.
Unhealthy meals should be hidden in places like closets or cupboards so they don't grab your sight when you're hungry.
On the other hand, organic foods should be conspicuously placed on your countertops and in your refrigerator.
- Eat a Fiber-Dense Diet
By enhancing satiety, fiber-rich foods may help you feel fuller for longer. According to studies, viscous fibre, one type of fibre, is quite useful for weight loss. It keeps you satiated for longer and encourages you to eat less.
When water comes into contact with viscous fibre, it forms a gel. This gel slows the emptying of your stomach and prolongs the time it takes for nutrients to be absorbed.
Viscous fibre can only be found in plant foods. Just a few examples include beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds.
The weight-loss supplement glucomannan is also high in viscous fibre.
- Drink plenty of water on a regular basis
Water, especially when drunk before a meal, can aid in weight loss by allowing you to eat less.
According to one study, drinking half a liter (17 ounces) of water 30 minutes before meals reduces hunger and calorie consumption in people.
Those who drank water before a meal lost 44 percent more weight over the course of a 12-week period than those who did not. If you replace calorie-dense drinks like soda or juice with water, you may see an even greater effect.
- Reduce the size of your portions for yourself
Food portions have risen in the past few decades, particularly in eateries. People tend to eat more when serving sizes are larger, which has been linked to an increase in obesity and weight gain.
In one adult study, doubling the size of a dinner appetizer led to a 30% increase in calorie consumption. If you serve yourself a little less, you might be able to consume many less calories. It's also unlikely that you'll notice the difference.
A range of fundamental lifestyle practices can help you lose weight. Some of them are unrelated to standard diets or exercise regimes.
By utilizing smaller dishes, you can eat more leisurely, drink more water, and avoid eating in front of the TV or computer. Prioritizing foods high in protein and viscous fibre may also help.
However, trying all of these things at once is generally not a good idea. Try one technique for a bit and then go on to the next if it works well for you.
A few simple changes might have a big impact on your weight in the long run.