5 science-backed tips to lose weight without diet or exercise

Weight loss is a long process. You get the diet right. Stick to a disciplined workout regime. Say no to certain foods, such as sugary treats. There are no quick fixes as such, but some lifestyle practices can surely help. If you are on a weight loss journey, and struggling to shed weight, despite the efforts, here are some proven and science-backed tips that can help.

How you eat is as important as what you eat. Your brain needs time to process that you are full. According to studies, chewing food thoroughly is linked with weight loss. When you chew food and eat slowly, it decreases food intake and gives youa sense of fullness. Your stomach takes about 20 minutes to communicate to your brain via hormonal signals that its are full. A 2021reviewof studies has confirmed that people who don't eat their food quickly have a lower body mass index (BMI) compared to fast eaters.

Did you know that the plate you eat in is comparatively larger today than it was a few decades ago? Portion size is something that leads to weight gain. Eating on a large plate will lead to more calorie intake, which is associated with weight gain and obesity. But if you switch to a small plate, the calorie intake would naturally reduce. This way, you could also trick your brain into eating less. A 2021 meta-analysisof some studies showed that portion-control plates helped to reduce body weight, BMI, waist circumferences, and blood lipid markers.

If you want to lose weight, eat protein. Protein is one of the three essential macronutrients (the other two are carbohydrates and fats) that your body needs. Adding protein to your meal will promote a feeling of fullness, reduce hunger, aid the thermogenesis of food, and boost your metabolism. The amount of protein you need depends on certain factors like age, activity level, and overall health. A 2020 studyhas confirmed high protein meals reduce hunger pangs and lead to consuming fewer calories later in the day.

Your mom is right (as always)! Eating home-cooked meals will boost the results of your weight loss journey. Home-cooked meals are often balanced, and nutritious. Home cooking is associated with numerous health benefits, including a reduced risk of type 2 diabetes mellitus and other chronic diseases, says a 2020 study. A 2017 study found that meal planning is linked with improved diet quality and reduced risk of obesity. ​

People often put sleep on the back burner. Remember proper rest is crucial for your overall wellbeing. Lack of quality sleep can destroy your weight loss goals. Sleep deprivation can lead to disruption of your appetite-regulating hormones leptin and ghrelin. Lack of sleep also triggers your stress hormone, cortisol. Sleep deprivation is also linked to overeating, altering your metabolic rate, and negatively impacting your weight loss or weight management efforts, according to a 2022 study.