How To Lose Weight Without Drugs

Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness, and smaller portion sizes (

A review of eight studies reported that people who didn’t eat quickly had a significantly lower body mass index (BMI) than fast eaters (

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.

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This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.

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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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) (

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 (

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 (

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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 (

A 2017 study also found that meal planning may be associated with improved diet quality and a reduced risk of obesity (

Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake (

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Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach (

Another study showed that drinking 1 pint (568 milliliters) of water before a meal decreased calorie intake and hunger while also increasing fullness and satisfaction (

If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect (

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People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.

One 2013 review of 24 studies found that people who were distracted at a meal ate about 10% more in that sitting (

Additionally, absent-mindedness during a meal has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than those who were present (

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If you regularly consume meals while watching TV or using electronic devices, you could be inadvertently eating more. These extra calories add up and have a massive impact on your weight in the long term.

Summary People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight, but more research is needed.

When it comes to health, people often neglect sleep and stress. Both, in fact, have powerful effects on your appetite and weight.

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High consumption of sugar-sweetened beverages, such as soda, has been linked with a higher risk of heart disease and type 2 diabetes (

It’s very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness the way solid food does (

According to one meta-analysis, replacing sugar-sweetened beverages with low calorie or no calorie sweetened beverages could be linked to reductions in body weight, BMI, and percent body fat (

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Summary Sugary drinks have been linked to an increased risk of weight gain and many health conditions. Your brain doesn’t register liquid calories as it does solid foods, making you eat more.

You can use smaller plates, eat more slowly, drink water, and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.

However, it’s probably best not to try all these things at once. Experiment with one technique for a while, and if that works well for you then try another one.

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