Sticking to a regular diet and exercise plan can be difficult.
However, there are some proven tips that can help you comfortably eat fewer calories.
These are effective ways to lose weight as well as prevent future weight gain.
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1. Chew well and slowly
Your brain needs time to process so you can eat enough.
Chewing food thoroughly forces you to eat more slowly, which has been linked to reduced food intake, increased satiety, and smaller portions (1 Trusted Source, 2 Trusted Source, 3 Trusted Source).
How quickly you finish your meal can also affect your weight.
A recent review of 23 observational studies reported that fast eaters were more likely to gain weight than slow eaters ( 4Trusted Source ).
Fast eaters are also more likely to get fat.
2. Using small plates for unhealthy food
The typical plate of food today is larger than it was decades ago.
This trend may contribute to weight gain, as using a smaller plate can help you eat less to increase portion size.
On the other hand, a larger plate can make servings look smaller, allowing you to add more food ( 5Trusted Source, 6Trusted Source ).
You can take advantage of it by serving healthy food on a large plate and less healthy food on a small plate.
3. Eat a lot of protein
Protein has a strong effect on appetite. It can increase feelings of fullness, reduce appetite, and help you eat fewer calories ( 7Trusted Source ).
This may be because protein affects many hormones that play a role in appetite and satiety, including Berlin and GLP-1 ( 8Trusted Source ).
If you’re currently eating a cereal breakfast, you might consider switching to protein-rich food like eggs.
In one study, overweight or obese women who ate eggs for breakfast consumed fewer calories than those who ate a cereal breakfast ( 10Trusted Source ).
Furthermore, they will eat fewer calories for the rest of the day and for the next 36 hours.
4. Keep unhealthy foods out of sight
Saving unhealthy foods where you can see them can increase cravings and cravings, allowing you to eat more ( 11Trusted Source ).
It has been linked to weight gain ( 12Trusted Source ).
A recent study found that if calorie-rich foods were seen more often at home, people would weigh more than those who kept just one bowl of fruit ( 12Trusted Source ).
Keep unhealthy foods out of sights, such as in a closet or cupboard, so you’re less likely to notice them when you’re hungry.
On the other hand, keep healthy foods visible on your countertop and keep them in the front and center of your fridge.
5. Eat foods rich in fiber
Studies have also shown that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases feelings of fullness and reduces food intake ( 13Trusted Source ).
The viscous fibrous gel is formed when it comes in contact with water. This gel increases the absorption time of nutrients and slows down your stomach’s emptying ( 14Trusted Source ).
Concentrated fiber is found only in plant foods. Examples include beans, oat bran cereals, Brussels sprouts, asparagus, oranges, and flaxseeds.
A weight loss supplement called glucomannan is also high in viscous fiber.
6. Serve yourself small portions
Larger servings encourage people to eat more and have been linked to weight gain and obesity (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source). trust).
One study in adults found that doubling the size of dinner appetizers increased calorie intake by 30% ( 21Trusted Source ).
Serving yourself a little less can help you eat significantly fewer calories.
7. Eat without electronic confusion
People who eat while watching TV or playing computer games may not be able to keep track of how much they have eaten. This can cause overeating.
A review of 24 surveys found that people who were distracted during a meal ate about 10% more during that meeting (22Trusted Source).
In addition, mealtime distractions have more of an impact on your post-day eating. The scattered dieters ate 25% more calories than those who were left out (22Trusted Source).
If you eat often while watching TV or using electronic devices, you may be inadvertently overeating. This adds extra calories and has a huge impact on your weight in the long run.
See also: http://clickmepro.info/2022/03/29/how-to-lose-weight-in-28-days-without-dieting/
Key point
Some people have nothing to do with a regular diet or exercise plan.
It can also be helpful to prioritize foods rich in protein and fiber.
However, it’s probably best not to try all of these at once. Try one strategy for a moment, and if it works best for you, try another.
