When someone wants to lose weight, the immediate thoughts that come to their head are diet or exercise or in some cases both together. However, most often they lose the enthusiasm of doing it because it becomes a tedious task, especially if you have a family who you have to still cater to normal food and activities. What takes place most often in times like this is that the drive to follow through with weight loss is abandoned, and they go back to the unhealthy lifestyle. The danger in this is that weight gain in excess contributes to several serious side effects both physical and psychological. Hence, in order to help those who go through this strain, I’m listing down certain proven ways, albeit with lengthier timelines, that help to lose weight without dieting or exercising.
10. Choosing a smaller plate: The quantity a person serves onto a plate depends on the psychology of how much you “Think” you require in order to sate your hunger at the moment. These days the option for plates of all sizes are available everywhere, so the trick, in this case, is for you to choose a smaller plate for unhealthy food. When the plate is large, and you serve small portions, psychologically you feel that you’re not getting the quantity that will satisfy you, but a smaller plate will fill up with less, but look full and so your mind convinces you that you have eaten to your heart's content.
9. Slowing down while eating: Once again this is a psychological game. Your brain needs time to convince your body that you are full. When you eat fast and don’t chew enough, it takes longer for you to feel full, even if your body has had its fill. Whereas if you chew thoroughly and slowly, you will tend to be full in a lesser period since your brain has the time to process this behavior.
8. Out of sight, out of mind: If you constantly see unhealthy food such as sweets and treats lying around, the tendency to reach out and take a nibble or two increases, where-as storing them out of sight increases the probability of you not indulging in a taste. In the same manner, store healthy treats such as almonds and cashews in viewable areas. This way your snacking habits get curbed to healthy options.
7. Increase water intake: It’s not an unknown fact that increasing water intake helps to lose weight. One study claims that drinking half a liter of water 30 minutes before a meal not only helps you to eat less but reduces the calorie intake as well.
6. Focus on your meal: Most often people sit in front of the TV or flip through the phone while having a meal. In that distraction, they tend to eat huge portions of food. If they eat without any of these distractions, the meal intake will be significantly less.
5. Red = Stop: A very interesting finding in weight loss, is to use a red plate when serving unhealthy eats. Some researchers have found that people tend to take less out of red plates than those out of blue or white ones. They feel it has something to do with red being associated with danger or the word stop.
4. Increase protein in your diet: As opposed to grain-rich foods, proteins have the tendency to fill you up for longer so you don’t eat many calories during the day.
3. Get your 8 hours’ worth of sleep: Sleep deprivation is one of the leading causes of calorie intake. Get your 8 hours of sleep while you watch your body slim down in the process. It’s a win-win situation.
2. “Try” to reduce stress: Stress eating is an actual state. When a person is highly stressed, they compensate with food and other unhealthy intakes. Indulging in some stress-relieving activities will help in weight loss indirectly.
1. Eat more fiber-rich food: Fiber-rich foods will help you to feel full and sated, all the while giving you the satisfaction of knowing you have eaten something healthy.
While trying all of these methods at once might do more harm than danger, I would advise you to start one by one, and as it works, add on to it. At the end of the day, what we all want is to be healthy and happy.