Planning to lose weight without following any strict diet or workout routine?
It’s quite difficult to follow a diet or workout routine. But with smaller lifestyle changes like eating from a red plate, enjoying breakfast, drinking green tea can help to lose weight.
These small changes are found more effective as they stimulate the body to burn excess fat to use as energy and lower calorie need.
Here are the top 27 ways to lose weight that are scientifically proven. Follow these for a week and you will notice the change.
1. Eat Plenty of Protein To Burn Calories And Balance Hormones
If you are considering weight loss then you should give priority to include nutrients rich foods. You don’t need to follow any strict diet to eat healthy.
Among those nutrients, protein is known for its weight loss ability. It has the ability to suppress appetite preventing you from eating extra calories. It increases the feeling of fullness and reduces hunger that cut the calorie intake.
You need to take extra effort to control your calorie intake, one of the tough task while following weight loss diet.
Protein brings hormonal changes that reduce the level of hunger. Higher protein intake increase the production appetite suppressing hormones like GLP-1, peptide YY and cholecystokinin, while it lowers the level of ghrelin (hunger hormone). (1, 2, 3, 4)
High carbs or fat intake don’t have similar effects like high protein intake.
A study found that people eating high protein in the diet have lower calorie intake without intentionally restricting it. (5)
Protein is also known for it low calorie releasing and high calorie consuming nutrients. To break protein into amino acids, body consume a high amount of calories. Breaking protein is a slow process that helps to release energy for a longer time compared to carbs or fats. (6)
What are you planning for?
If you want to lose weight then start adding protein rich food in every meal to get more benefit from it. With high-protein in every meal, calorie consumption will also decrease without noticing it.
Wrap up: Protein has higher potential to help in losing weight. It naturally decrease appetite and increase calorie consumption without taking any extra effort.
2. Eat Fiber-Rich Foods To Burn Calorie and Prevent Craving
Calorie counting is quite a usual task for people trying to lose weight. Counting calorie is the biggest headache for every dieter, as it is a boring and repeated task.
If you want to get rid it then there is another nutrient for you.
It’s “Fiber” that can help you to lose weight without extra effort and ever noticing it.
Fiber can increase satiety level, helping feel fuller for longer.
There are two types of fiber: Insoluble and Soluble fiber.
Insoluble fiber is a bulking weight managing agent. It is found to keep satiety level that reduces hunger pangs that lower the calorie intake.
Soluble fiber (viscous fiber) has powerful effects on health and weight loss. It forms a gel when it comes in contact with water. This gel-like substance takes time to absorb nutrients and it slows the emptying of the stomach. (7)
It can help to lower the calorie in every meal as it adds bulk, lowering the food intake. Fiber doesn’t provide calorie while body burn calories to break it down. So it’s a win-win moment for people planning to lower calorie intake and increase calorie consumption.
Soluble fiber also controls the health and population of healthy gut bacteria. These bacteria play important role in many aspects of health, blood sugar level, immunity, weight management, brain functions and metabolic health. (8, 9, 10)
Warning: To lose weight quickly, don’t suddenly increase intake of fiber as it can lead to abdominal discomfort, cramps or diarrhea. Increase it steadily and also increase your water intake.
Wrap up: After protein, fiber is the next essential nutrient for weight loss. It boost metabolism that burn calories and lower the calorie intake. To get most benefit, include fiber in your every meal.
3. Increase Veggies Serving In Your Meal To Reduce Calorie Intake
Increasing veggies in meal seem similar to adding fiber.
But it can’t be neglected as today’s meal lack the most important foodstuffs in their meal and it’s veggies.
For a healthy diet, one-quarter of a meal should be veggies that balance fiber, vitamin, and minerals intake. If you don’t include more veggies then you might include carbs. (11)
Increasing veggies intake will lower the calorie intake and it keeps fuller for long.
Wrap up: Fiber is most important nutrient for weight loss so its necessary to include high fiber rich veggies. Include small portion of veggies in every meal to boost the weight loss process.
4. Chew Slowly Make You Feel Full By Eating Less
Another trick that you can play with you mind; eat less and feel fuller…
Chewing food decrease the food intake, control calorie, fullness feeling after eating a small portion and increases absorption of nutrients.
It was found that obese people usually eat fast that increases their calorie intake.
With this, there are many discussion to chew 32 times for its effectiveness. But it’s not possible to count 32 to swallow a bite of food.
The choice is your, whether you want to eat slowly or count it to 32. But do enjoy your meal every time you eat and enjoy its taste.
Wrap up: Chew food for longer and trick your brain, the feeling of fullness.
5. Use Smaller Plates For Unhealthy Foods To Prevent Overeating
Eating unhealthy foods that are rich in calories is the biggest obstacle while losing weight or maintaining weight.
But there is a solution for it…
You can eat it and even lose weight. Just eat in a small dish.
Switching from your traditional large plate to the smaller plate can also trick your brain to eat less.
It is found that people eating in large plate eat more calorie. People usually serve food as per their plate size. Calorie intake depends on plate size. (14, 15)
Switching to the smaller plate will decrease their portion without even noticing it.
While serving people prefer to fill the plate with food without making any second thought about the portion. It’s quite tough to make choice every time we eat. But smaller plate will do the trick without trying it.
Don’t try hard to make any changes, prefer a better option instead.
Wrap up: To control portion and lower calorie intake just switch to smaller plate.
6. Store Unhealthy Foods Out of Sight To Prevent Craving
One of the mistake that people make in keeping their unhealthy food at their sight. It makes them hungry and craves for those foods.
People are more prone eat high-calorie foods when they are at their sight and easily available. Keeping at their sight reminds of eating such foods.
To prevent such things it’s better to store such food away in cupboards or kitchen shelf where you will be less like to see.
Same things can be done with your fridge, keep healthy in front and unhealthy behind it. You should also place healthy foods like fruits and nuts nearby by you.
Wrap up: Storing unhealthy foods out of sight can reduce unwanted craving to such foods. While keeping healthy foods at your sight will remind about healthy eating.
7. Drink Enough Water and Stay Hydrated To Lose Weight
Our body is mostly comprised of water. Its optimum functions depend on the hydration level. If you are hydrated more calories are burned, metabolism stays high, continuous flow of energy and much more.
It’s suggested to drink 2-4 liters of water daily. Staying hydrated is the most crucial for losing weight.
In all, a proper function of the body depends on the hydration. Do drink water frequently to avoid any disturbance in normal functioning.
Studies have proven that to lose weight or to maintain health you need to drink water frequently.
There was an increase in resting energy expenditure by 25% in obese children drinking cold water. (18)
To burn extra calories try cold water. Body burn more calories to warm water to body temperature.
As water don’t have any calories, you can drink it anytime. Whenever you fell thirsty, drink a glass of water than trying sugar loaded drinks.
Wrap up: Staying hydrated is the best things that you can adopt. It will boost energy level and metabolism that in responsible for weight loss. While choosing cold water can burn extra calories.
8. Drink A Glass of Water Before Meal To Reduce Calorie Intake
As said earlier staying hydrated can help to lose weight, drinking water before a meal can also do the same.
Some people claim that drinking water before meal lowers their appetite.
Even studies have found that drinking water before a meal increases weight loss. Participants lost 44% more weight compared to who didn’t drink water before the meal. It was also found, they consumed fewer calories that helped to lose weight. (19, 20 21).
Drinking water before meal help to lose weight as it reduces the calorie consumption. Another reason to drink water before a meal is to prevent eating when you aren’t hungry.
Many times you feel thirst and hunger pangs. You might not be able to recognize between the two, so drink a sip of water to check.
If you still feel hunger then go for the meal.
Wrap up: Drinking water before meal can lower your appetite and prevent excess calorie intake. Drinking a sip or water won’t do any bad to health, it just keep your calorie in control.
9. Eat Without Electronic Distractions
Eating while you are watching TV or while using any electronics gadget can increase your calorie intake. You will not be able to track your portion or calorie intake.
Distraction while eating food can increase the food intake by 10%. While it also affects how many calories you intake throughout the day. (22)
Using an electronic device can drastically affect your calorie intake and weight loss for a lifetime. Minimize or avoid it while you are eating.
Wrap up: Stop eating meal while watching TV or using an electronic gadgets. It can increase you food intake as you might not be able to track it.
10. Sleep Well To Prevent Body’s Natural Sleep Cycle
According to studies, it is found that most of the people just get 6 hours of sleep. Being deprived of sleep is found to the major cause of weight gain.
Sleep is like nutrition, our body require at least 7-8 hours of sleep to stay healthy and to make a smarter choice.
Being deprived of sleep can bring hormonal changes that promote weight gain. Lack of sleep can increase the ghrelin (hunger hormone) and lower the leptin (fullness hormone).
With changes in hormones, you can’t control your hunger. During these time, you will feed extra foods and calorie that you might not want.
A study in American Journal of Clinical Nutrition found that people deprived of sleep ate calorie dense foods after dinner in form of late night snacking. During this time, people pick calorie and fat dense foods. (23)
The same things repeat the next day. Sleep deprived people choose high carbs foods as they can’t resist the craving.
University of Chicago researchers found that continuous lack of sleep for 4 day can do more harm. It affects the insulin balance, a hormone that converts sugar, starch, and foods into energy. It causes insulin sensitivity so body don’t behave properly, ends up storing fats from the bloodstream as it’s not able to process it. (24, 25)
It also disturbs metabolism that prevents weight gain.
Less sleep can lead to weight gain in many ways. If you want to stay healthy and even want to lose weight then you can take 7-8 hours deep sleep.
While sleeping can be the easiest task for losing weight on the list.
Wrap up: Disturbance in sleep pattern can change hormonal activity that plays important role in weight loss. Hormonal changes can bring lot more problems and weight loss a tough journey. Get a healthy 7-8 hours sleep and you will tackle the problem with ease.
11. Avoid Stress To Make Better Food Choices
Instead of following many healthy routines it’s found that you gain weight. You might be planning to follow a clean eating habit and do physical activity, but was not able to follow it.
The culprit may be, stress.
Stress can change emotional behavior making you eat calorie dense food and you might hate any form of physical activity.
Stress can lower your appetite at first but with long term “chronic stress”, it can increase your hunger. You will eat more and even high carbs and fat rich foods.
Stress increase Cortisol hormone that turns overeating a habit. With high cortisol hormone, insulin level drops lowering blood sugar level that increases sugar cravings. (26)
Eating fatty and sugary food during stress, body releases a chemical that has a calming effect.
One of the best weight loss advice is, avoid stress and stay happy. Never eat food when you are stressed enough. Go for a walk, take few deep relaxing breath and increase veggies portion in your meal (to balance calorie intake and prevent overeating).
Wrap up: Stress has a wider effect on health and weight loss. It lower the efficiency to make a better choice of foods.
12. Eliminate Sugary Drinks To Cut Unwanted Calories
If you want to lose weight then you have to do your body a favor.
Stop drinking sugar loaded drinks!
Sugar loaded aren’t filling like solid foods and don’t even add any nutritional value. They are just loaded with calories that are addictive.
Carbonated drinks can blot gastrointestinal tract that can disturb digestion slowing down the weight loss.
If you are planning to go for Diet soda, you might risk in gaining extra weight. Many studies have found that drinking sugar loaded soda or diet soda signal brain for extra food.
A study by the University of Texas Health Science Center at San Antonio found that diet soda can lead to 41 percent weight gain. (27)
If you planning to skip soda for fruit juice then you should also avoid it. Fruit juice is not good for weight loss as it has high concentration of sugar.
You can go for water or green tea as an alternative.
Wrap up: Sugar loaded or diet soda can increase craving for food leading to gain extra weight. Soda or fruit juice are loaded with sugar that slow down fat loss. You should choose for alternatives like water or green tea as they are healthy and doesn’t contains calories.
13. Serve Unhealthy Food on Red Plates To Trick Brain
Unhealthy snacks loaded with calories and fat are high addictive. To lose weight or maintain a healthy weight, you should quit it or eat less.
If you planning to eat less unhealthy foods then serve it on a red plate. The red color is like warning signal for the brain that may be a reason for eating less.
A study found that people ate less in red plate compared to blue and white plates. (28)
Wrap up: Next time when you wish to eat unhealthy food, serve it in red plates.
14. Substitute Junk for Healthy To Enjoy Eating To Lose Weight
Eating healthy foods every time is quite boring. It may taste like leaves or dirt when compared to the taste of junk food. If you feel healthy food boring then you should make a healthier substitute for junk foods.
List of healthier alternatives for junk foods are:
- Potato chips: Kale or other veggies chips
- Fries: Instead of frying bake them in coconut oil
- Mac and cheese: Add butternut squash instead of elbow macaroni
- Candy: Try frozen grapes, watermelon or other fruits
- Pizza: Make it at home with added mushroom, eggplant, cauliflower
- Ice Cream: Blend frozen banana and other ingredients. You can try other variants too.
- Pancake: Add banana oat pancakes
- Pudding: Chia seeds pudding with added whole fruits
- Chocolate: You can try dark chocolate as its good for health. Recipe that you can try is chocolate mousse.
Now you got a whole list that you can try. You will now be able to eat healthier food without compromising its taste.
Wrap up: There are many ways you can try a healthy food. Just mix and match foods, add healthier alternative in junk foods. You will fulfill craving for fast foods and you will improve its nutritional value.
15. Reduce Stress Eating That Ruins Weight Loss
In today’s modern lifestyle, stress is deep rooted. With an increase in stress, there are many health problems arising like headache, sleep disturbance, depression, weight gain, etc.
With an increase in stress, there is increase in stress hormone cortisol that increases appetite, craving for junk foods and increase storage of fat.
A study found that women burned fewer calories when they were encountered with stress in their previous day.
Cut stress eating habit negative impact:-
- Add extra veggies to calorie dense food
- Add metabolic boosters like spices
- Before eating take a few slow and deep breathe
- Go for post walk
Wrap up: Stress can make you overeat as it increases craving for calorie dense foods. Get rid of stress and make a better food choice when planning to eat.
16. Dim the Light and Lower the Noise To Enjoy Food
A study by Cornell researcher Brain Wansink, Ph.D, found that people eating in dim light and softer music ate less calorie than people in the bright light and loud music. (29)
Dim light and soft music helped them to eat slowly that prevent 8to eat more. It was also found that eating slow cool down the food that is not more appealing than warm food.
While in bright light and loud music they rushed through their meal and consumed more calories.
Wrap up: Next time whenever you want to eat food just dim the light and switch to soft music. You will eat less and
17. Fast or not to Fast to Lose Weight?
Fasting is said to help in long weight and detoxification.
But for these benefits, there is no scientific evidence yet found. Many people follow fasting for a longer period lasting for weeks and even month.
Fast for 24-48 is an act of devotion that is not done to lose weight. While fasting more than 2-3 days are found harmful and should be avoided.
Short period fasting has many minor side effects like dizziness, low blood sugar, headaches, fatigue. But prolonged fasting leads to anemia, liver and kidney problems, muscle breakdown, irregular heart beat, weaken immunity, etc. (30)
Fasting can disturb metabolism that controls fat burn, responsible for weight gain.
Many claims are done that it’s helpful in losing weight. But the fact it quite different.
You might see minor changes in your weight but its short term. Fasting doesn’t help to flush toxin. Kidney, lungs, colon, liver and skin can flush toxin without the need of fast.
There is no scientific evidence for both these beliefs.
Wrap up: Instead of fasting choose healthy diet that meet your body’s calorie and other nutrient need. Your body is able to lose weight and flush toxin, when provided with required nutrient.
18. Should You Eat Breakfast To Lose Weight?
To lose weight many people skip their very important meal of the day.
There are many rumors that skipping breakfast can help to lose weight quickly as it prevents unwanted calorie intake.
Whatever may be the meal, calories are marked as the root of the problem. But calories are not a problem, it’s the energy source.
Calories are not the problem it’s the eating and serving habit that causes problem.
People complaining about weight gain due to breakfast don’t have the right food for their breakfast. They are loaded with carbs and sugar and lack essential protein and fiber that curbs hunger.
- Curbs hunger in few calories
- Lower appetite and control craving throughout the day that prevents overeating
- You make better food choice
- Boost metabolism that increases fat loss
These benefits are opposite when you skip or eat unhealthy and unbalanced breakfast.
A healthy breakfast should contain high protein and fiber, carbs, fat, vitamin and minerals.
Veggies, fruits, whole grains, nuts, dairy products, meat, egg, fish, chicken, etc. are the best combination to be enjoyed in breakfast.
For weight loss or to maintain a healthy weight you shouldn’t miss veggies in your breakfast.
Wrap up: Don’t skip breakfast to lose weight as it’s required lose weight. You just have to eat right food in breakfast to get the desired result.
19. 3 Rule of Eating Habit For Healthy Weight
To stay healthy it is important to listen to your body’s need. You can’t neglect your body signals. If you are neglecting it then you will create an imbalance and you will lose your health and gain unhealthy weight.
To improve health, lose fat or to gain muscle there is 3 rule. If you follow it then no such problem will arise.
- Eat frequently
- Don’t eat when you aren’t hungry
- Never stay hungry
These 3 rules will keep assuring that body get enough nutrients and calorie for daily proper functioning.
- Your body won’t run out of energy and it will perform at its peak.
- Metabolism will be high that will burn excess calorie instead of storing it.
- You won’t feel the craving for calorie dense foods.
Wrap up: Follow these 3 rules and you won’t run out of energy, a reason for increased craving for calorie dense food.
20. Add Spices To Enjoy Food That Look Tasteless
Eating healthy foods feels like dieting. And diet foods are considered as tasteless food that makes you feel sick.
If you want to enjoy your meal and also want to lose weight then forget about boring and tasteless food.
Added spices in your meal will feed your craving for taste and also nutritional need.
Spices in veggies, grains, chicken or other meal add flavor that won’t remind about weight loss diet. You start enjoying eating healthy food instead of calories loaded unhealthy foods.
Most beneficial spices that help to lose weight are
- Black pepper
They don’t just provides taste to food or help you eat healthily. These spices are proven boost calorie burning process that supports healthy weight loss.
Wrap up: Spices are not just for improving taste and texture of food. It can help to fulfill craving, promotes eating healthy foods and to lose weight. Next time while preparing meal remember to add these amazing spices.
21. Heal Your Gut To Absorbs Required Calorie And Perfect Health
Gut flora has 10 times more bacteria than human cells in the entire body.
A healthy gut flora provides protection from infections, regulates metabolism, promote normal gastrointestinal function, and contains 75% immune system.
A healthy gut flora also provides protection from diabetes and prevent obesity.
There are two types of gut bacteria; good bacteria and bad bacteria.
Good bacteria population provides benefits mentioned earlier. While an increase in bad bacteria degrades health and promote weight gain.
Good bacteria only absorbs calorie that is required but bad bacteria absorbs more calorie than required. That result to fat deposit instead of eating similar calories meal.
Tips to increase good gut bacteria:
- Eat more whole food and veggies: Foods rich in fiber helps to replenish gut bacteria
- Cut sugar and alcohol: Sugar and alcohol promote bad bacteria growth lowering good bacteria. Cutting sugar intake and alcohol will replenish good bacteria.
- Eat fermented foods: Fermented foods such as sauerkraut, kimchi, kefir, and yogurt have a large amount of good bacteria.
Few gut-friendly foods apart from sauerkraut, kimchi, kefir, and yogurt:
- Green Tea
- Extra virgin oil
- Dark chocolate
- Natural cheese
- Red Wine
- Chicory root
Wrap up: Eat healthy that help to regain you gut flora health. With healthy gut flora you will lose weight as well get other health benefits.
22. Apple Cider Vinegar Reduce Calorie Absorption From Calorie Dense Meal
Apple cider vinegar is found to help in losing weight.
If you want to incorporate it into your routine then you can drink 1 teaspoon of vinegar with 8 ounces of water.
A study found that it blocks the digestion of starch, which results in calorie reduction from the meal.
Word of thought: Don’t go more than 1-2 teaspoons. Also, limit dose while you are on clean eating.
Wrap up: You can use apple cider vinegar to control excess absorption from calorie dense food. But limit its intake with healthy food as it can interfere in absorption of required calories.
23. Early Morning Activity Stimulate Natural Body Function
If you are not planning to do any exercise early in the morning, then it will be a long process to lose weight.
But there are few things can be done to lose weight even if you don’t to go for jogging or exercise…
You don’t need to do a complete exercise, you just need to wake-up early and go for a morning walk. You can take your dog on a walk. It won’t burn more calorie but it will make you active throughout the day burning more calories than usual.
According to a new study from Northwestern University Feinberg School of Medicine, published in the journal PLOS ONE, getting early morning sunlight help to lose weight. (33)
The reason is yet not known but it is assumed as:
- Boost Metabolism: It synchronizes body natural steady sleep schedule that helps to run metabolism efficiently.
- Circadian rhythm: During morning blue light is strongest that affects circadian rhythm that allows the body to perform at optimal level. With optimal body function, more calorie is consumed.
Wrap up: If you don’t want to go for a full body or intense workout, then just wake up early and go for walk. That will stimulate your body functions to burn extra calories throughout the day.
24. Practice Meditation and Gratitude To Clear Burden That Ruin Health
One of the healthiest habits that you can adopt is Meditation.
Practicing meditation when you wake up, prepares you to handle stress. Stress is the reason many of today’s health issues.
Stress make you crave for unhealthy foods that you might not want to eat. It’s the craving that changes you mind and you can’t get over it.
Stress brings hormonal changes that lead to behavior change. High cortisol hormone changes eating habit that ruins your health.
Don’t get overflowed with stress.
Start practicing meditation and you will be able to handle any level of stress with ease.
Another thing that you can do is practice gratitude.
To live your life at fullest you need to remind yourself the things that you have. You need to be thankful and happy.
You should give up the things that are holding you back, causing distress in life and forgive others and also yourself. Giving up the negative self-talk over past event will relieve lots of burdens that you may be carrying.
Get rid of those burdens and you will live a blissful life, that you fully control not depending on any situations.
You will start making a better lifestyle choice that will help to achieve perfect health.
Wrap up: Practice meditation and gratitude to get rid of stress that is ruining your health and weight loss goal.
25. Green Tea Stimulate Fat Cells To Burn Fat
If you want a beverage that can help to lose weight then you must give green tea a try.
It contains bio-active substance like caffeine and EGCG that boost metabolism to burn the extra calorie.
EGCG inhibits the enzyme that breaks down norepinephrine, that signals fat cells to burn fat. With an increase in norepinephrine level fat breakdown also increases. Fat cells burn more fat that is released in the bloodstream that is used as a source of energy. (34)
It also boosts fat burn during any physical activity to provide high energy.
Drinking green also suppresses appetite that will lower the calorie intake helping to lose weight.
Wrap up: Green tea can help to lose weight when it comes to losing it in healthy way. You can stimulate fat burning process just with a cup of green tea.
26. Your Friend Can Make Boring Stuff a Fun To Do
You and your friend can help each other to lead a healthy lifestyle.
Go for a long cycling, walk or trek. You will enjoy those activities and even lose weight.
Friends can help you in many ways to lose weight. Going for a long walk or any other trip won’t make you feel bored.
You won’t have to compromise your weight loss goal if you don’t want to go gym. Start adding fun activities that you can enjoy.
Wrap up: Start adding activities that you can enjoy with your friends. It will help you and them to live a healthier life.
27. Brush Teeth To Prevent Eating After Dinner or Meal
It is a simple trick that prevents eating after dinner.
Late night snacking can increase calorie intake that results in unwanted weight gain.
Just brush teeth after dinner and it will prevent you from eating snacks. It can also be done after any meal if you want to prevent unwanted munching.
Wrap up: Brush your teeth after dinner and it will trick your brain to prevent from eating after dinner.
You don’t have to be a strict follower of diet or workout routine.
Simple lifestyle changes can help to lose weight without getting into complications of following a strict routine.
Start making smaller changes and get long term result.
If you want to lose weight then you should read Weight Loss Ultimate Guide for indepth guide.