Weight Loss Hacks – Without Diet & Exercise!

This article talks about weight loss hacks without diet or exercise that will help you reduce your weight and also prevent any weight gain in the future.

• Chew Your Food Properly: When you take time and chew your food it is linked to increased fullness, decreased food intake and smaller portion sizes. Fast eaters are more likely to gain weight than slow eaters so next time chew each bite.

• Plate Size Matters: Smaller plates make a serving size look bigger and bigger plates make a serving size look smaller, so choose your plates accordingly. Use bigger plates for healthy food items and smaller plates for unhealthy foods to trick your mind into thinking that you are eating more than you are. It will help you to eat less unhealthy food items.

• Eat More Of Proteins: Protein helps to increase fullness, reduce hunger & affects our appetite, and promotes weight loss. People who consume more protein-rich foods tend to eat fewer calories throughout the day.

• Keep Unhealthy Foods Out Of Sight: If you store unhealthy foods within your reach, then it increases cravings and hunger that causes you to eat more leading to weight gain. So keep fruits and vegetables in plain sight and store away all the unhealthy snacks.

• Eat Fibre: When you consume more fibre rich foods it helps to keep you full for a longer period of time and increases satiety. Viscous fibre is found in plant foods (oats, flax seeds, oranges, etc. ) it forms a gel when it comes in contact with water. This gel slows down digestion and increases nutrient absorption.

• Water Intake: Adequate water intake aids in weight loss and affects our calorie consumption. Drinking water 30 minutes before meals helps to lessen calorie intake and reduces hunger.

• Portion Size Matters: Large portion size is linked to eating more calories and weight gain.

• Eat Without Distractions: Pay attention to your meals as it helps you to consume fewer calories. Being distracted with computer games or the TV may cause you to overeat, therefore these extra calories which may negatively impact your weight loss efforts.

• Sleep Well: Sleep has effects on your weight and appetite. Poor sleep disrupts your hormones which increases your cravings for unhealthy food causing you to eat more.

• Say No To Sugary Drinks: Added sugar is the worst when it comes to weight loss. Sugary drinks provide excess calories without any nutrition. Their consumption causes us to eat more and is linked to weight gain.

In conclusion, these lifestyle habits will positively impact your weight loss efforts and help you reduce that extra body fat percentage without following a certain exercise or diet plan. Focus on developing these habits to improve your overall health and fitness.

References:

• Dikeman, C. L., & Fahey, G. C. (2006). Viscosity as related to dietary fibre: a review. Critical reviews in food science and nutrition, 46(8), 649–663. https://doi.org/10.1080/10408390500511862
• Wansink, B., van Ittersum, K., & Painter, J. E. (2006). Ice cream illusions bowls, spoons, and self-served portion sizes. American journal of preventive medicine, 31(3), 240–243. https://doi.org/10.1016/j.amepre.2006.04.003
• Emery, C. F., Olson, K. L., Lee, V. S., Habash, D. L., Nasar, J. L., & Bodine, A. (2015). Home environment and psychosocial predictors of obesity status among community-residing men and women. International journal of obesity (2005), 39(9), 1401–1407. https://doi.org/10.1038/ijo.2015.70
• Robinson, E., Aveyard, P., Daley, A., Jolly, K., Lewis, A., Lycett, D., & Higgs, S. (2013). Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. The American journal of clinical nutrition, 97(4), 728–742. https://doi.org/10.3945/ajcn.112.045245
• Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS medicine, 1(3), e62. https://doi.org/10.1371/journal.pmed.0010062
• Imamura, F., O’Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2015). Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. BMJ (Clinical research ed.), 351, h3576. https://doi.org/10.1136/bmj