While we would always recommend both diet and exercise for any weight loss regime, as it will ensure you see better and longer lasting results.
It is possible to lose weight without diet or exercise. The following tips, if followed correctly, will ensure you start to see the pounds drop off.
#1: Take your time when eating
Did you know it takes your brain 20 minutes to receive the signal from your stomach that you are full?
If you eat quickly then you could consume quite a few extra calories during this timescale.
By chewing your food thoroughly and slowly you will give your brain chance to receive this signal and will therefore reduce your overall calorie consumption.
#2: Use smaller plates
To give the illusion that your portion sizes are larger then I would suggest using smaller plates for your food.
Just make sure not to stack your food, or to go for seconds.
#3: Eat more protein and fibre
If you are trying to lose weight then it is important that you increase the amount of both protein and fibre-rich foods you are consuming in your diet.
Both are slow to digest so will help keep you feeling full for longer.
Protein can help keep your energy levels high, as the energy it releases is released slowly. This also ensures you do not suffer any blood sugar highs and subsequent crashes that lead to food cravings.
Fibre-rich foods, as well as being able to keep you feeling full, also help to keep your digestive system working as it should, which should ensure no waste is being stored in your body.
#4: Hide unhealthy foods
If you get tempted to eat those unhealthy foods then you need to store them away from sight.
Also, to tempt you to eat more healthily you could display these healthy foods.
#5: Cut out sugary drinks
You shouldn’t be surprised that soft drinks are best avoided if weight loss is your goal.
These soft drinks are full of added sugar that offer no nutritional benefit.
Even those diet versions of your favourite soft drink should be avoided, as research has shown that these lead to food cravings.
#6: Knock off those distractions when eating
The less focused you are on the food in front of you the more likely you are to overeat research has shown.
This means that when you are eating you should sit at a table instead of in front of the TV, plus you should knock off your phone, tablet or laptop too.
Focus on the food and you will consume less overall.
#7: Try to relax
The higher your stress levels the more weight you will gain. This is because when you are stressed your body will produce excess levels of cortisol.
Cortisol can affect your metabolism, resulting in it running more slowly than it should. Plus when you are stressed you will be more likely to comfort eat.
To relieve stress you could try yoga or meditation, even an hour to yourself reading your favourite book could help.
Sleep can also affect your production of cortisol so make sure you get at least 7 hours every night.
#8: Drink water more often
There are so many benefits you can gain from increasing your water intake.
To start it is a better alternative to those soft drinks as it contains zero calories. Plus it can help to curb cravings between meals.
Drinking water just before your main meals can also cut the amount you will eat during the meal too.
Finally, it can flush out the toxins that prevent weight loss, which as another benefit will clear your skin and help improve the health of your hair and nails.