how to lose weight without exercising or dieting ”7” ways lose weight

How to lose weight without exercising or dieting 7 proven methods to lose weight without diet or exercise
Losing weight is not an easy task, because many are put off by the mere thought of sticking to a harsh eating plan or getting moving. These measures are effective and are supported by scientific studies

Setting a goal to lose weight is not an easy task. But there are other science-based mechanisms that can help you lose weight, without diet or exercise. It must be taken into account that, currently, 25% of the Spanish population is obese and overweight.

Chew thoroughly and slowly

It takes time for the brain to process that it has eaten enough. For this reason, chewing your food well causes you to eat more slowly, which is associated with a lower intake, an increase in fullness and a tendency to take smaller portions. This is demonstrated by a study carried out with 30 healthy women published in the ‘Journal of the American Dietetic Association’. Likewise, how quickly you finish meals can also affect your weight. A recent review of 23 observational studies published in the ‘Internal Journal of Obesity’ found that people who eat faster are more likely to gain weight than those who eat more slowly.

A helpful way to get used to eating more slowly is to count how many times each bite is chewed.

The size of the plate

The typical food plate is bigger today than it was a few decades ago. This trend could contribute to weight gain, as using a smaller plate can help you eat less by making portions look larger. In contrast, a larger plate can make a portion look smaller, causing more food to be added, as research collected in the ‘American Journal of Preventive Medicine’ shows. A good formula would be to use large plates for the healthiest foods and small plates for the less healthy.

Take lots of protein

It has powerful effects on the appetite.One reason may be that proteins affect several hormones that play a role in hunger and satiety, including ghrelin and GLP-1. A study of 19 people found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose about 10 pounds in 12 weeks, on average, without intentionally restricting no food. A good formula is to change the breakfasts : instead of cereals, try to make it rich in protein. If you’re currently eating a cereal or bread-based breakfast, you may consider switching to a protein-rich meal , like eggs .

A study of 30 overweight or obese women found that those who ate eggs for breakfast ate fewer calories for lunch compared to those who ate a grain-based breakfast.

Eat foods rich in fiber

They increase satiety, helping to make you feel full for longer. . Increase fullness and reduce food intake. It is a type of fiber that turns into a gel when it comes into contact with water. This gel increases the absorption time of nutrients and slows the emptying of your stomach. Viscous fiber is only found in plant foods. A weight loss supplement called glucomannan it is also very rich in viscous fiber.

Drink water regularly

Drinking water helps you eat less and lose weight, especially if you do it before a meal . A study published in ‘Obesity‘ found that drinking half a liter approximately 30 minutes before meals reduces hunger and lowers calorie intake. Participants who drank water before eating lost 44% more weight over a 12-week period compared to those who did not.