Several factors can make it difficult for some people to exercise and diet to achieve their weight loss goal. You can lose weight without diet and exercise by making these changes in you eating habit.
1. Eat with smaller plate
Large plates make a serving of food look small causing you to add more food and consume more calories than you should. Using a smaller plate will help you eat less and cut out 100-200 calories a day.
2. Increase your protein intake
Eating more protein and reducing the amount of carbohydrate you consume can help in weight loss.
Adding more protein to your diet will make you fill so full that you will automatically eat fewer calories a day. Try eggs, beans,low fat yogurt, peanut butter or lean meat.
3. Keep unhealthy food out of reach
To reach your weight loss goal you have to cut out unhealthy foods which are loaded with empty calories.
Store unhealthy food out of sight, replace them with fruits and vegetable. Make sure the only food on your kitchen counter is healthy food.When you are hungry, instead of reaching for a chocolate bar, grab an apple or cucumber.
4. Drink water
Drinking water before a meal will make you eat fewer calories and feel full faster.
5. Eat more veggie
Serve each meal with a side of assorted vegetables.
The veggies will fill up your plate and even make your meal appear larger. Vegetables are high in fiber and water– it will fill you up with fewer calories. Just don’t add high fat dressings or sauces to your salad because it will spike up the calories in it.
Low carb Vegetables:
- Broccoli
- Spinach
- Lettuce
- Cucumber
- Kale Celery
- Cauliflower
- Bell pepper
6. Choose whole grains
Include whole grains such as brown rice,oat and buckwheat in your diet. These grains will help fill you up faster. When buying flour for baking, ditch processed flour and go for those made with whole grains.
7. Sip small
Use a smaller cup to drink this will help you cut down on liquid calories.
Alcohol and orange juice contains calories too. Reduce the amount of drinks you take because you can gain weight from high calorie drinks too. Limit the amount you take by drinking with a smaller cup and take just a small measured amount. For instance, you may decide to drink 4 oz  of liquid calories a day. You can ensure you don’t exceed you predetermined limit by using a small cup.
8. Drink green tea
Green tea is an excellent tea for weight loss and can rev up your metabolism temporarily through the actions of catechins. It contains zero calorie and you can use this to replace you regular drinks.
9. Eat at home
Eating home cooked meal can improve your chances of a successfully weight loss. With home cooked meal, you are able to control the quantity and amount of ingredients used, you can even adjust a recipe to your diet needs and swap out unhealthy ingredients for healthier option. If you must eat out, you can share a meal with a friend or eat half and take the rest home for your next meal.
10. Chew thoroughly
When eating, take each spoonful slowly, chew thoroughly and pause in between.
11. Portion food correctly
Measure food in the right portion by using small bowls, plates and cups. Use measuring cups to get the right proportion. You can get a portion control plate below.
12. Eat less meat
Vegetarian diets have been suggested as one of many dietary approaches that can help in weight loss, if done in a healthy way. Include more vegetarian meal in your food by eating wholefoods such as lentils, beans, soy, nuts and fresh vegetables and eat less meat.
13. Eat breakfast everyday
Try not to skip breakfast. Eat a protein rich breakfast with a side of whole grain meal to help jump start your day. Eating breakfast will make you fill fuller and less hungry. Skipping breakfast will leave you feeling very hungry, which will result to overeating.
14. Eat fruit
Substitute juice for fruit. It will keep you satisfied longer than juice and you will eat less calories.
15. Create new habits and hobby’s
People tend to eat less when doing something they love. Find a hobby, engage in it and you will forget about food and eating.
16. Put down your emotion
Research shows that bad childhood experience can result to self nurturing with food. Confront you pain or go for therapy if you can. Confronting your pain gives you control of it, so you don’t use food as a coping mechanism.
17. Indulge in moderation
Even when on a weight loss diet, its important to be able to indulge in your favorite treat. You can do this by choosing a day you can indulge in your sweet treat. Don’t forget to enjoy your sweet treat in moderation. You can compensate by exercising extra.
Apply these simple tips and tricks to your weight loss plan and lose weight without diet and exercise.
If you follow these tips, you may begin to notice some changes within a few weeks.
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