lose weight without deit ,exercise

1.Boost your cooking skills

Understanding how to prepare meals and developing better skills in the kitchen can be a powerful way to lose weight without reducing food intake.

People who have more knowledge about how to cook different foods are more likely to eat a wide variety of highly nutritious ingredients, including fruit and vegetables, which are great for weight loss.

2. Eat more protein

Protein is an essential part of a healthful diet and is necessary for growth and efficient metabolism.

Protein can increaseTrusted Source feelings of fullness and delay hunger.

A small studyTrusted Source in young women found that eating high-protein yogurt as an afternoon snack reduced hunger and calorie intake at later meals.

Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs in meal plans.

5. Get more sleep

A good night’s rest is essential for general health and weight maintenance.

Poor sleep disrupts important hormones, including those involved in metabolism.

Getting less than 6 hours of sleep a night can increase a person’s risk of being overweight or obese.

3. Eat more fiber

Fiber is in fruit, vegetables, legumes, and whole grains.

Fiber is different than other foods because the body does not digest it in the small intestine. lose weight without deit ,exercise

Instead, the food moves to the large intestine, where fermentation occurs.

This benefitsTrusted Source people by:increasing fullnessslowing down digestionincreasing food transit time and nutrient absorptionpreventing constipationPeople can add more fiber into a balanced diet by:eating fruit every dayincluding whole grains in the diet, such as steel-cut oats and brown riceeating plenty of vegetables.

5. Try a probiotic

Probiotics are beneficial bacteria that are integral to digestion.

Recent researchTrusted Source links gut and brain function and suggests that probiotics can influence weight, fat mass, and mood.

Humans act as the host of these bacteria and provide them with food, including fiber. In turn, the bacteria benefit the intestine and a person’s general health.

The benefits that they provide include:energy for the gut wall and liver cellsspecific fatty acids that have anti-cancer propertiesregulating body weightA diet that is high in sugar and fat can alter the balance of bacteria in the gut, reducing the number of good bacteria.

Research suggests that probiotics could help prevent or manage obesity.

People can buy over-the-counter (OTC) probiotics in pharmacies or online.

6. Get more vitamin D

Some researchTrusted Source indicates that those with low vitamin D blood levels are more likely to be obese and not get enough exercise.

Other health conditions associated with low vitamin D include:metabolic syndromedepression and anxietytype 1 and type 2 diabetesosteoporosis and osteoarthritisPeople can get vitamin D from the sun and some foods.

Foods that contain vitamin D include egg yolks, fatty fish, certain mushrooms, and fortified foods.

Vitamin D supplements are also available to purchase in pharmacies or online.lose weight without deit ,exercise

7. Reduce stress

Raised stress levels can also disrupt hormonal balance.

When a person is stressed, their body produces hormones called glucocorticoids. Too many glucocorticoids can increaseTrusted Source a person’s appetite, leading to weight gain.

Stress can also trigger emotional eating. Emotional eating is when a person eats unhealthful foods to try to control and improve a negative mood.

Methods to reduce stress include:getting regular exercisereducing caffeine intakepracticing meditation or mindfulnesssaying no to non-essential commitmentsspending time outdoorstrying yoga

8. Serve food in multiple small portions

This method is most useful in a buffet or snacking situation. lose weight without deit ,exercise

One study divided single meals into smaller portions to test whether people expected to feel fuller after eating the same amount of food in separate units.

They found that by dividing foods into three or six separate portions, the participants’ expected level of fullness was greater.

When eating at a buffet, a person can take multiple small plates to split the food across.

When snacking, they can cut up the snacks and place them on different small plates.

A person can also try dividing mealtimes up into several small courses, instead of putting everything on one plate.

9. Use a smaller plate

When people serve food onto a plate, they tend to finish all the food on that plate.

They could lower their calories with minimal effort by reducing the size of their plate or how much food they put on it.

Two 2017 studiesTrusted Source found that university students consistently put less food on a special portion control plate.

A portion control plate has visual size indicators for essential food groups, allowing people to adjust their portions without the guesswork.

Portion control plates are available in some stores and online.

10. Cut out sugary beverages

British researchTrusted Source linked the regular consumption of sugary and artificially sweetened drinks with higher body fat in children.

There are many healthful alternatives to soft drinks.

Plain water with fresh mint, ginger, berries, or cucumber is refreshing and contains very few calories.

People can also add lime or lemon to sparkling water.

Herbal, green, and black teas are also suitable.

Many teas come with additional health benefits.

Fruit juices tend to be very high in sugar. When possible, it is best to eat whole fruits instead as they contain fiber.