It can be challenging to stick to a conventional diet and exercise plan. However, this might be a good news for you because there are some proven tips that can help you to eat fewer calories with ease. These tips are effective ways on how to lose weight fast (cara menurunkan berat badan dengan cepat) and to prevent any weight gain in the future. Check these 11 tips to lose weight without diet or exercise; and just to let you in on a little secret – they are backed by science.
1. Thoroughly Chew Your Food and Slow Down
There are benefits when you chew your food thoroughly, and besides, your brain needs some time to process that you have had enough to eat. Important points to remember why you need to chew thoroughly:
- Decreased food intake
- You get full faster
- Affects your weight
2. Use Smaller Plates for Unhealthy Foods
It is good practice to start using smaller plates especially for unhealthy foods. If you noticed in today’s time, food plates has become bigger compared to decades ago. This can contribute to weight gain. Psychology plays a role here – the smaller the plate, it may help you eat less and make portions look big. Compared to the bigger plate, the amount of food placed on there would look small and this can cause you to add more especially when you are very hungry.
However, if you use the bigger plate on healthier foods, then this would work to your advantage, and the smaller plates for those junk foods.
3. Eat Plenty of Protein
Protein intake has powerful effects on the appetite – makes you feel full and reduce your hunger and at the same time makes you eat fewer calories. Did you know that protein affects several hormones that has a role in hunger and fullness? Believe it. A study was done and was found that an increase of protein consumption from 15%-30% of calories helped eat about 400 fewer calories on a daily basis. This makes you lose 11 pounds in 12 weeks.
4. Store Unhealthy Foods out of Sight
What makes you eat junk foods? Well, if you place junk foods in plain sight, there is a high probability that you would want to consume that or you will crave for it. This can cause you to eat more and leads to weight gain.
It is logical to deduce that if a household stores high-calorie food or have them around the house, then it is highly likely that they are likely to gain weight.
5. Eat Fiber-Rich Foods
Consuming fiber-rich foods can increase satiety, which can make you feel full for longer periods of time. According to some studies conducted on fibre foods, there is one type of fiber – the viscous fiber, is helpful for weight loss. It can make you full and reduce the food intake.
So what are these viscous fiber foods? These are foods such as beans, oat cereals, Brussels sprouts, asparagus, oranges, and flax seeds. These type of fibers produces a gel as soon as it makes contact with water. The gel will increase the nutrient absorption time and at the same time slows down the emptiness of your stomach.
6. Water is Life, Drink Regularly
Water is a good way to lose weight. When you drink water regularly, you would feel full especially if you do this before a meal, helping you lose weight this way. There were several tests done to see the impact of drinking water on weight loss, and so far, it holds true.
The bottom line with all these weight loss tips, you will be able to achieve on how to lose weight fast (cara menurunkan berat badan dengan cepat) with simple habits that you don’t really have to do those exercises or unconventional diets.