Carrying extra weight can put too much pressure on you, both mentally and physically. It can hamper your self-confidence and increase your risk of chronic health diseases like type 2 diabetes. Losing weight may be on your mind, but you don’t always have to follow fad diets. Even if you manage to eat according to a diet plan and lose weight, the extra kilos that you drop are likely to return once you go back to your usual way of eating. So, for sustainable weight loss, you have to do more. Try these effective ways to lose weight without dieting!

How to lose weight without dieting?

Here are some effective ways to lose weight without dieting and also prevent unwanted weight gain in the future:

1. Take time to chew food

Your brain takes time to process the fact that you have eaten enough food. As per a study published in the Appetite journal, chewing your food slowly decreases the pace of eating which is linked with lowered food intake, increased satiety, and smaller portion sizes. Eating your food quicker may also affect your weight, says dietician Pooja Shah Bhave. A study published in the Healthcare journal found that people who had a slow pace of eating food had a significantly lower body mass index (BMI) than fast eaters. To make this a habit, you may start counting the number of times you chew while eating.

2. Smaller plates for high-calorie foods

Eating on big plates means taking in more food than needed, leading to unwanted weight gain. When you use smaller plates, your portions look bigger in them, but in reality, you end up eating less. On the flip side, bigger plates make your portions look smaller, encouraging you to add more food to your plate. So, use bigger plates for low-calorie foods and smaller plates for high-calorie foods.

3. Amp up your protein intake

Protein has a big role to play in your weight-loss journey. As per a study published in the Journal of Obesity and Metabolic Syndrome, protein can promote feelings of fullness, curb hunger pangs and make you consume fewer calories. This could be because protein has an effect on several hormones that have a huge role to play in hunger and fullness. Another study published in the International Journal of Environmental Research and Public Health found that people who consumed a protein-rich breakfast with eggs and toast felt less hungry and ate fewer calories later in the day than those who had a low-protein breakfast. Some protein-rich foods that can included in your diet are eggs, fish, Greek yogurt, chicken breasts, fish, lentils, quinoa, and almonds, suggests Bhave.

4. Eat more home-cooked food

When you do not have good home-cooked food available, you tend to eat more unhealthy food. So, cooking at home is an excellent way to make sure that you incorporate nutrient-dense foods into your diet. This can also aid in your weight-loss journey. As per the American Journal of Lifestyle Medicine, people who prepare and eat more home-cooked foods tend to gain less weight than the ones who eat out or eat prepared foods frequently. So, make healthy dishes with nutrient-dense ingredients.

5. Eat foods rich in fiber

Consuming fiber-rich foods may promote feelings of satiety, helping you stay fuller for long, says the expert. As per the Journal of Nutrition and Metabolism, one type of fiber, viscous fiber, aids in weight loss by increasing feelings of fullness, leading to reduced food intake. This fiber turns into a gel when it comes in contact with water. This gel increases the absorption time of nutrients, thus slowing down the emptying of your stomach. Some of the plant foods rich in viscous fiber include beans, oats cereals, Brussels sprouts, oranges, asparagus, and flax seeds.

6. Keep yourself hydrated

Consuming more water can make you eat less and lose weight, especially if you drink water before a meal. As per research published in Clinical Nutrition Research, drinking water before a meal may curb the amount of food consumed, without drastically affecting your feeling of fullness.

7. Keep electronic distractions away

Eating mindfully might help you consume fewer calories. People who have a habit of watching TV or using electronic devices while eating lose track of how much they have eaten, leading to over-eating. As per a 2013 review published in the American Journal of Clinical Nutrition, people who were distracted while eating consumed 10% more in that sitting. These extra calories eaten while being distracted at that time can add up to a lot and can have a drastic impact on your weight.

8. Ensure good quality sleep and avoid stress

When it comes to health, sleep and stress are some of the underrated factors that can have a powerful impact on your appetite and weight. Lack of sleep can lead to elevated cortisol levels in your body, and these fluctuating hormones can increase hunger pangs and cravings, leading you to eat high-calorie foods, says the expert. Chronic sleep deprivation can also increase your risk of getting type 2 diabetes and obesity.

9. Say no to sugary drinks

Sweetened beverages like soda can spike your risk of getting heart disease and type 2 diabetes. You can go for low-calorie beverages such as water, lightly sweetened coffee and green tea.