8 Proven Ways: Weight Loss Without Diet or Exercise

Slow down and chew well

Brain processing takes time after eating. Chewing fully reduces calories, fullness, and portion size.

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Unhealthy foods need smaller plates

Today's plate is bigger.Smaller dishes make portions appear larger, which may help you eat less.Bigger plates make servings seem smaller, so you add more food.

Protein suppresses appetite. Boosts fullness, reduces hunger, and lowers calorie intake Ghrelin and GLP-1 are two hormones that affect hunger and fullness caused by protein

Eat Plenty of Protein

Keep unhealthy foods out of sight

You may eat more unhealthy foods if you store them in plain view Also linked to weight gain

Satiety may be increased by eating fiber-rich foods. 

Eat Fiber-Rich Food

Drink Water Regularly

Water can help you lose weight and eat less, especially before meals. Thirty minutes before meals, drinking half a liter (17 ounces) of water reduced hunger and calorie intake

Serve Yourself Smaller Portions

Restaurant portions have expanded.Larger portions cause obesity.

Eat without electronics.

Eat less calories by paying attention to what you eat.. watching TV or playing computer games while eating can lead to obesity. Overeating follows.

Study of 24 studies found that distracted people ate 10% more at meals