Diet To Lose Weight Fast Without Exercise – Medically Reviewed by Amy Richter, RD, Nutrition – Hrefna Palsdottir, MS – Updated May 31, 2023
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Diet To Lose Weight Fast Without Exercise
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Lose Weight In 10 Days Using These Simple Tricks And Methods
Certain practices, such as chewing slowly and eating more fiber, can help you lose weight without exercise or a special diet plan.
These are effective ways to lose weight and prevent future weight gain.
Here are 9 ways to lose weight without dieting or exercising, all based on science.
If you chew your food thoroughly, you eat more slowly, which is associated with less food intake, greater satiety and smaller portions (
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A review of eight studies found that non-fast eaters had a lower body mass index (BMI) than fast eaters (
Counting how many times you chew each bite will help you get used to eating more slowly.
Summary Eating slow meals can help you feel fuller with fewer calories. This is an easy way to lose weight and prevent weight gain.
This trend can contribute to weight gain, because you can eat less on a smaller plate while the portions seem larger.
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On the other hand, a larger plate can make the portion smaller, forcing you to add more food (
You can use this to your advantage by serving nutritious, low-calorie foods on larger plates and high-calorie foods on smaller ones.
Summary Small plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it is wise to eat more caloric foods from smaller plates, making you eat less.
Protein has a strong effect on appetite. It can increase satiety, reduce hunger, and help you eat fewer calories (
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This may be because protein affects several hormones that play a role in hunger and satiety, including ghrelin and glucagon-like peptide-1 (GLP-1) (
According to a study in 105 people, those who followed a higher protein diet lost more weight than those who followed a standard protein diet (
If you currently eat cereal for breakfast, you may want to consider increasing the protein content of your meals.
In one study, people who ate a high-protein breakfast of eggs and toast were less hungry and ate fewer calories the next day compared to those who ate a lower-protein breakfast of cereal (
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Cooking your own meals at home is a great way to include more nutritious foods in your diet.
In fact, research shows that people who prepare more meals at home tend to gain weight than those who regularly eat out or eat prepared foods (
A 2017 study also found that meal planning may be associated with improved diet quality and reduced risk of obesity (
Summary Preparing more meals at home can help improve the quality of your diet and support weight loss.
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Studies also show that one type of fiber, viscose fiber, is particularly beneficial for weight loss. Increases satiety and reduces food intake (
Viscous fibers form a gel when in contact with water. This gel prolongs the absorption time of nutrients and slows gastric emptying (
Viscous fibers are found only in plant foods. Examples include beans, oatmeal, Brussels sprouts, asparagus, oranges, and flaxseeds.
Summary Viscous fiber is particularly beneficial in reducing appetite and food intake. This fiber forms a gel that slows digestion.
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Drinking water can help you eat less and lose weight, especially if you drink it before meals.
One study found that drinking water before meals reduced food intake without affecting satiety (
Another study found that drinking 1 pint (568 milliliters) of water before a meal reduced calorie intake and hunger while increasing satiety and satisfaction (
If you replace caloric drinks – such as sodas or juices – with water, you may experience greater effects (
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Summary Drinking water before meals can help you eat fewer calories. Replacing sugary drinks with water is especially helpful.
People who eat while watching TV or playing computer games may lose track of how much they have eaten. This can lead to overeating.
A 2013 review of 24 studies found that people who were distracted while eating ate about 10% more at that sitting (
Additionally, missing a meal has a greater impact on your intake the next day. People who were interrupted while eating ate 25% more calories at subsequent meals than those present (
Proven Ways To Lose Weight Without Diet Or Exercise
If you regularly eat while watching TV or using electronic devices, you may inadvertently eat more. These extra calories add up and have a big impact on your weight in the long run.
However, more research is needed, as studies have shown mixed results about how mindful eating can affect food intake (
Summary People with disordered eating are more likely to overeat. Paying attention to your meals may help you eat less and lose weight, but more research is needed.
When it comes to health, people often neglect sleep and stress. Both have a really strong effect on your appetite and weight.
How To Lose Weight Without Exercise
Lack of sleep can interfere with the appetite-regulating hormones leptin and ghrelin. Another hormone, cortisol, increases when you’re stressed (
What’s more, chronic sleep deprivation and stress can increase the risk of several diseases, including type 2 diabetes and obesity (
High consumption of sugar-sweetened beverages, such as soda, has been linked to an increased risk of heart disease and type 2 diabetes (
It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect satiety like solid foods (
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According to a meta-analysis, replacing sugar-sweetened beverages with low-calorie or no-calorie sweetened beverages may be associated with reductions in body weight, BMI, and body fat percentage (
Summary Sugar-sweetened beverages have been linked to an increased risk of weight gain and several health problems. Your brain doesn’t see liquid calories as solid food, causing you to eat more.
Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.
You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Giving preference to foods rich in protein and viscous fiber can also help.
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However, it’s probably best not to try all of these things at once. Experiment with one method for a while and if it works well for you, try another.
Our experts are constantly monitoring the field of health and wellness and we update our articles when new information becomes available. Medically reviewed by Grant Tinsley, Ph.D. 31. 2021
Is exercise necessary for weight loss? Can You Cut Your Calories To Lose Weight? is there really?
Whether you’re trying to lose, gain, or maintain your weight, it’s important to create a sustainable, safe, and satisfying eating pattern.
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So, in addition to changing their diet, people trying to lose weight will usually increase their activity and create a larger caloric deficit. This allows them to follow a less restrictive diet and eat more of what they enjoy.
Yes. You can lose weight without exercising or increasing your physical activity—as long as you burn more calories than you take in.
Many factors contribute to weight gain. But the main causes often include too many calories and not enough physical activity.
Creating a caloric deficit promotes weight loss. You can create a calorie deficit by reducing your calorie intake, increasing your activity level to burn more calories, or both.
How To Lose Weight Fast Without Diet Or Exercise
More for your health than helping you maintain weight changes. It is a balanced and healthy way of life
Let’s compare weight loss research on calorie restriction alone with studies on a combination of calorie restriction and exercise and see who wins.
You can lose weight just by changing your diet. To do this, you need to create a caloric deficit, which means you eat fewer calories each day than you burn.
The more calories you cut, the faster you’ll lose weight. But too drastic a reduction in calories is
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Therefore, experts recommend a smaller reduction in calorie intake that minimizes these side effects while promoting a more sustainable way of losing weight.
Of course, you can lose weight without changing your activity level. But research shows that combining calorie reduction with increased physical activity is more effective than calorie reduction alone. So put
All participants followed a diet that created a 25 to 30 percent calorie deficit. They followed this meal plan for 6 months. Peers in the exercise groups performed supervised exercise routines 3 times per week.
(Of the 239 who started the study, 180 made it to the finish line —
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