11 Ways to Lose Weight Without Exercise or Diet (Backed by Science)


I know following a traditional exercise plan and diet can be difficult.

But, there are a few tips that are proven (by science) to help you eat fewer calories.

These tips are excellent ways to lose weight and to prevent it from gaining gaining in the future.

Here are 11 proven ways to lose weight without exercising or following a diet.

The good news: all of them are proven to work!

Chew your food thoroughly

1. Chew your food thoroughly

Your brain requires a little bit more time to understand that you’ve had enough to eat.

Chewing your food slowly and thoroughly forces you to eat more slowly, and in turn, help you eat less, and feel full faster.

So, as you can imagine, the speed at which you finish your meals determines your weight.

According to several recent studies, people who eat quicker are more likely to gain weight than those who eat slower.

People who eat faster than others are much more likely to be obese.

So, make a habit of eating more slowly.


When you eat your food slowly you’ll feel full quicker even with fewer calories. Therefore, eating slowly is the easiest way to lose weight and prevent weight gain… without any exercise or diet.

2. Eat plenty of protein

Protein can also make you feel fuller, reduce your food cravings, and prevent you from eating more calories.

This is because protein affects many hormones that play a significant role in making you feel fuller and curbe your hunger, including GLP-1 and ghrelin.

According to one study, on average participants who take more protein (from 15% to 30%) of calories — wind up eating 441 fewer calories per day and losing a whopping 11 pounds in 12 weeks… without changing anything in their diets.

So, if you are currently eating a grain-based breakfast, try switching to more protein-rich meals, such as hard-boiled eggs.

According to one study, obese or overweight women who ate eggs for breakfast wind up eating fewer calories at lunch compared to women who ate a grain-based breakfast.

What’s more interesting, they wound up consuming fewer calories for the rest of the day and during the next 36 hours.

Some good examples of protein-rich foods include fish, chicken breasts, lentils, yoghurt, almonds, and quinoa.


Including more protein in your diet has been associated with weight loss, even without exercise.

3. Use smaller plates for less ‘healthy foods’

The food plate is typically bigger today than what it was a few decades ago.

This only contributes to weight gain, because eating using a smaller plate may help you eat less by making your portions look bigger.

A bigger plate, on the other hand, can make your portions look smaller, compelling you to include (and eat) more food.

You can use this information to your advantage by serving unhealthy food on smaller plates and serving healthy food on bigger plates.


Smaller plates trick your brain into thinking that you’re eating more than you actually are. That’s why, it’s a very good idea to serve unhealthy food on smaller plates, which, in turn, will cause you to eat less.

4. Eat fibre-rich foods

Eating fibre-rich foods help increase satisfaction, making you feel fuller for longer periods.

According to studies, Viscous fibre — a type of fibre — is especially helpful for your weight loss goals.

This is because Viscous fibre increases fullness and thus minimises food intake.

Viscous fibre produces a gel when it comes in contact with water.

And this gel increases nutrient absorption time, which slows down the emptying of your stomach.

Some good examples of foods that contain Viscous fibre are oat cereals, beans, asparagus, Brussels sprouts, flax seeds and oranges.

Likewise, glucomannan — a weight loss supplement — is also super high in Viscous fibre.


Viscous fibre is associated to help reduce food intake and appetite. This fibre forms a gel when it comes into contact with water and slows down digestion.

5. Stock unhealthy foods out of sight

Stocking ‘unhealthy foods’ visibly on food countertops can increase your food and hunger cravings, which causes you to eat more.

‘Unhealthy foods’ is also associated with weight gain.

According to a study, when high-calorie foods are kept more visible in the house, people are more likely to gain weight than residents who store only a bowl of fruit visible.

So, keep unhealthy foods out of everyone’s sight, like in cupboards or closets, so that nobody feels tempted when they feel hungry.

Likewise, stock healthy foods visible on your countertops.


If you stock unhealthy foods on your countertops, you’re more likely to eat them. This is associated with obesity and weight gain. Instead, keep healthy foods — such as vegetables and fruits — in plain sight.

6. Drink more water regularly

Drinking water is very helpful for losing weight because it can help you eat less, particularly if you drink it right before a meal.

According to one study, drinking 1/2 a litre of water (17 ounces) just 30 minutes before meals lessened calorie intake and reduced hunger.

Likewise, people who drank water right before their meal lost over 44% more weight throughout the 12 weeks as opposed to those who did not.

And if you can replace other calorie-rich drinks — such as juice or soda — with water, you can notice even better results.


Drinking water right before a meal can compel you consume fewer calories. Replacing a ‘calorie-rich’ drink with water is even beneficial.

7. Eat without electronic distractions

When you’re paying attention to what you are eating it may help you consume fewer calories.

People who eat while they’re playing video games or watching TV may forget how much they have eaten, which, in turn, can cause overeating.

According to several studies, people who were distracted during a meal wound up eating 10% more in that sitting.

Likewise, people who were distracted at a meal wound up eating 25% more at later meals than those who were present.

So, as you can imagine, if you’re eating meals while watching TV or using electronic devices, you could be eating more.

These extra calories quickly add up and have a great impact on your overall weight in the long run.


People who eat while watching TV or using electronic devices end up overeating. Being mindful about your meals can help you consume less and lose weight.

8. Serve ‘unhealthy food’ on red plates

One good old ‘trick’ to help you eat less is using red plates.

According to research, this ‘weird’ strategy seems to work particularly with unhealthy foods.

According to one study, people are fewer pretzels from red plates than from blue or white plates.

The reason probably may be that we link the colour red with ‘stop signals’ or other ‘man-made warnings’.


Red plates may help you eat less unhealthy foods. This could be because the colour red causes us to stop.

9. Avoid sugary drinks

Added sugar could probably the worst ingredient in the diet today.

Sugary drinks such as soda have been linked with an increased risk of several diseases.

It’s really easy to intake more calories through sugary beverages because liquid calories don’t help you curb food cravings as solid food does.

So, as you can imagine, avoiding these drinks completely may offer you great long-term benefits.

However, keep in mind that you should not replace soda with fruit juice, because it may also be just as high in sugar.

Instead drink healthy drinks such as water, green tea, and coffee.


Sugary beverages have been associated with an increased risk of many diseases and weight gain.

10. Serve yourself smaller portions

Portion sizes have increased during the last few decades, particularly at restaurants.

And, as you can imagine, bigger portions trigger people to consume more and have been associated with an increase in obesity and weight gain.

According to one study, doubling the size of a dinner appetizer increased calorie intake by 30%.

So, serving yourself smaller portions can help you eat fewer calories.

And the best thing is that you probably won’t notice any difference.


Larger portions have been associated with obesity and weight gain.

11. Avoid stress and sleep well

When it comes to living well, a lot of people neglect stress and sleep.

Both play a significant role in your weight and appetite.

A lack of quality sleep may skew the appetite-regulating hormones such as ghrelin and leptin.

And when you’re stressed, another hormone, Cortisol, becomes hyperactive.

Having these hormones vary may increase your foods cravings and hunger for unhealthy food. This leads to consuming more calories.

Even worse, chronic stress levels and sleep deprivation can increase your chances of having several diseases, such as obesity and type 2 diabetes.


Sleep deprivation and chronic stress levels may fluctuate several critical appetite-regulating hormones. This, in turn, causes you to eat more.

The Bottom Line

These simple lifestyle habits can help you lose weight.

And, some have nothing to do with exercise or diet plans.

For example, you can eat more slowly, use smaller plates, drink water, and avoid eating while watching TV or playing video games.

Likewise, including foods rich in protein and fibre may also help.

However, it is not a very good idea to try all these tips at once.

For a while, start with one technique, and if that works for you, then try another.

You see, a few simple tweaks in your lifestyle habits can have a significant impact on your weight loss goals over the long term.


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