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NUTRITION
9 Proven Ways to Lose Weight Without Diet or Exercise
Medically reviewed by Amy Richter, RD, Nutrition — By Hrefna Palsdottir, MS — Updated on May 31, 2023
Some practices like chewing slowly and eating more fiber may help you lose weight without exercise or a specific diet plan.
Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you eat fewer calories with ease.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
Here are 9 ways to lose weight without diet or exercise, all of which are based on science.
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1. Chew thoroughly and slow down
Your brain needs time to process that you’ve had enough to eat.
Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness, and smaller portion sizes (1Trusted Source, 2Trusted Source).
How quickly you finish your meals may also affect your weight.
A review of eight studies reported that people who didn’t eat quickly had a significantly lower body mass index (BMI) than fast eaters (3Trusted Source).
To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
SUMMARY
Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.
2. Use smaller plates for high calorie foods
The typical food plate is larger today than it was a few decades ago.
This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.
On the other hand, a bigger plate can make a serving look smaller, causing you to add more food (4Trusted Source, 5Trusted Source).
You can use this to your advantage by serving nutrient-dense, lower calorie foods on bigger plates and high calorie foods on smaller plates.
SUMMARY
Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume higher calorie foods from smaller plates, causing you to eat less.
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3. Eat plenty of protein
Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger, and help you eat fewer calories (6Trusted Source).
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and glucagon-like peptide-1 (GLP-1) (6Trusted Source).
According to one study in 105 people, those with greater adherence to a high protein diet lost significantly more weight than those who adhered to a standard protein diet (7Trusted Source).
If you currently eat a grain-based breakfast, you may want to consider increasing the protein content of your meals.
In one study, people who ate a high protein breakfast with eggs and toast experienced less hunger and ate fewer calories later in the day compared to those who ate a lower protein breakfast with cereal (8Trusted Source).
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
SUMMARY
Adding protein to your diet has been linked to weight loss and decreased hunger.
4. Prepare more meals at home
Cooking your own meals at home is a great way to include more nutritious foods in your diet.
It might also help promote weight loss.
In fact, research suggests that people who prepare more meals at home tend to gain less weight than those who regularly dine out or eat prepared foods (9Trusted Source).
A 2017 study also found that meal planning may be associated with improved diet quality and a reduced risk of obesity (10Trusted Source).
Try stocking up on nutrient-dense ingredients and experimenting with a few new recipes each week.
SUMMARY
Preparing more meals at home may help improve the quality of your diet and support weight loss.
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