Sticking to a personalized diet and workout plan can be very hard. But there are few things that you can do to lose weight without sticking to a diet and exercise plan, and even prevent future weight gain. So let’s get into it.
Chew Thoroughly and Slow Down
When you chew your food thoroughly it’s going to make you eat slower, you’ll eat less food since your brain needs more time to realize that you’re full. Which means that the quicker you finish your meal. the more likely you are to gain more weight. For example a review of 8 studies showed that the people who were eating slower had lower body mass index (bmi) than those people who were eating their meals quickly. To start eating slower you should be more aware of every bite, and try to chew more.
Use Smaller Plates for Higher Calorie Foods
The food plate that we have nowadays is much different from decades ago. This might be one of the main reasons why obesity has skyrocketed, since smaller plate will help you eat less. But when you use a bigger plate you’re more likely to add more food there. You can use this tactic to your advantage, and even try adding more low calorie foods.
Eat Plenty of Protein
Protein can be a very powerful tool for weight loss, since it increases feeling of fullness, and helps you eat fewer calories overall. There was one study done on 105 people, and those who were eating high protein diet over time lost more weight than people who had standard protein diet. If right now you’re eating grain-based breakfast, it would be a good idea to include more protein in your diet. Foods that are rich in protein include: eggs, chicken breast, lean beef, tofu, fish, greek yogurt, almonds and so on.
Prepare More Meals At Home
When you prepare your food at home, you can add more nutritious food in your meals. This can help you lose weight. There was even one research which said that people who were prepping their food at home gained less weight, than the people who regularly dine out. Find some recipes online, and try to add more nutritious food to your diet, that can really help your weight loss.
Eat Fiber-Rich Foods
Just like protein, fiber-rich foods can increase satiety, and keep you full for longer periods of time. But viscous fiber is one type of fiber that works the best for weight loss, thus increasing satiety and reducing food intake. Viscous fiber can only be found in plants. Examples of viscous fiber foods are: beans, oat cereals, oranges, flax seeds and so on. However, if you’re having problem with weight loss,you should try some kind of supplement. For example, you could try AOD9604 peptide. One of the primary benefits of this peptide is its ability to enhance fat metabolism without impacting muscle mass or blood sugar levels.
Drink Plenty of Water
When you drink water before having a meal, you’ll eat less food than you normally do, which is going to lead to weight loss. There was even a study done on this, that showed that drinking water before having a meal, led to less food intake without affecting satiety. The best way to start drinking more water is to replace high calorie soda drinks or juice, with water, it’s not only good for weight loss, but also for your overall health. You should drink 2 liters of water every day. but at the beginning, you can start small and increase water intake over time.
Eat With Electronic Distractions
Eating without any kind of distractions can help you with weight loss. People usually watch TV, or look at their phone while they are eating. When you do this you will eat more food than you should have without even noticing it. There was even a 2013 study which shows that people who were distracted by their meal ate 10% more food. If you find yourself being distracted by either your phone or TV while you’re eating food, you should try to break this bad habit. Those extra unnecessary calories that you’re eating will have a very negative consequences on your weight. But there still needs more research to be done in order to understand just how mindfulness helps with food intake.
Sleep Well and Avoid Stress
When we talk about overall healthy sleep is often overlooked, especially when we talk about weight loss. Sleep has important effects on our appetite and weight. Lack of sleep can lead to disruption of appetite regulating hormones called leptin and ghrelin. And also another hormone called cortisol gets activated. When these hormones change then it comes to increased hunger and cravings, which leads to weight gain. Another important thing is that lack of sleep can cause illnesses like type 2 diabetes and obesity.
Conclusion
Even though dealing with weight loss can very often be a stressful thing, there are few ways that can help you achieve your goal faster. With all ways that we uncovered here, i’m sure if you try to implement all of them you’ll see big changes in your life. I wish you the best on your weight loss journey.