It’s hard to stick to a diet and exercise plan. You should be totally committed to the plan and it takes time to train yourself and make your new habits a way of life. There are ways you can lose weight without dieting or exercising as well as prevent any additional weight gain. These techniques are based on science. Let’s look at them.
- Chew your food thoroughly and eat slower.
When you eat too fast, your brain cannot process the amount of food you have eaten and tell you that you are full. When you eat slower and chew your food thoroughly, you give your body time to process. You will eat less, feel full faster and find that smaller portions are all you need.
- Use a smaller plate.
Dinner plates today are much larger than they used to be. Because of this, we tend to fill our plate with more food than we actually need. Use a smaller plate for your meals. It makes your portions look like more and you are eating less. It tricks your brain into thinking there is more on your plate. And if you’re eating unhealthy foods, choose the smaller plate.
- Up your protein.
Studies have shown that protein helps your body shed excess weight. It fills you faster, reduces your hunger and allows you to eat fewer calories. Have and egg for breakfast instead of cereal. Add chicken or eggs to your salads. You can lose about 11 pounds during 12 weeks simply by upping your protein calories 15 to 30 percent every day.
- Keep your unhealthy food out of immediate sight.
If you can’t see it, you won’t be tempted to eat it. Boredom and stress can increase your hunger and seeing the junk food can increase your cravings for it. If you keep it in a cupboard where you are less likely to see it, you won’t be tempted to reach for it instead of a piece of fruit, veggies or protein.
- Up your fiber-rich food intake.
Foods that are rich in fiber help sate your appetite longer, especially if the food is rich in viscous fiber. This type of fiber, when mixed with water, forms a natural gel in your stomach and takes longer to digest, making you feel fuller longer. You find this fiber in things like oat cereals, asparagus, oranges and flax seeds.
- Drink your water and ditch the sugary drinks.
The body needs water to process foods and aid in digestion. Keeping hydrated helps reduce the feeling of hunger and will aid you in eating fewer calories. If you feel hungry, drink a glass of water first. Your body might just need to be hydrated. Plus, if you replace sugary drinks with water, you are removing sugar and other harmful ingredients from your diet. Do it long enough and that sugary drink you’re treating yourself to might not taste as good as you thought it would.
- Serve smaller portions.
Like dinner plates, portion sizes have increased, especially if you are dining out. Larger portions have been linked to obesity. Serve yourself a smaller portion and don’t go back for seconds. If you are dining out, ask for a half potion or the child size meal.
- Ditch the electronic distractions.
Turn off the TV, put the phone in another room and get rid of the computer games. Distractions such as these keeps you from paying attention to how much you are eating and causes people to overeat. Instead, pay attention to your meal from start to finish. The electronics will still be there when you’re done and the extra pounds won’t.
- Get a good night sleep and ditch the stress.
While avoiding stress may not be easy, getting a good night sleep is. Sleep influences your appetite and weight as well as your stress levels. Some people eat more when they are stressed. Make it a habit to get a good night’s sleep.