Getting rid of excess weight without dieting

Reduce food portions

Weight can be lost by reducing the proportion of daily food portions by 10-20%. This is because most of the meals served at home or in a restaurant are larger than the individual’s needs. Therefore, the percentage of food portions eaten can be reduced by measuring the usual portion size and working to reduce it. The size of the food portion can also be controlled by using small plates, cups, and bowls, because the mind will not feel deprived because the plate will be full.

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Weight can be reduced by replacing whole grains with refined grains, such as white bread, cakes, and biscuits, in order to increase the amount of fiber consumed and thus feel full faster and reduce the amount of food portions eaten. It is also recommended to eat whole wheat bread, pasta, brown rice, bran flakes, popcorn, and biscuits.

Eat foods rich in fiber

Foods rich in fiber help increase the feeling of fullness for a long time, as studies indicate that a special type of fiber called viscous fiber helps in weight loss and increases the feeling of fullness. Also, when in contact with water, these fibers form a gel-like gel that increases the time it takes the body to absorb substances. Dietary fiber slows down stomach emptying. Viscous fiber is found only in plant foods such as beans, oats, Brussels sprouts, asparagus, oranges, and flax seeds. Viscous fiber is rich in a weight loss supplement called glucomannan.

Maintain body hydration

You should not stop drinking coffee or any other unsweetened beverages such as tea, water, soda, etc. This is because water will keep the body in tune with hunger signals, which are often confused between thirst and hunger. Drinking eight to ten glasses of water a day is ideal for most people. .

Eat a balanced breakfast

Research shows that people who eat a balanced breakfast usually consume about 100 fewer calories during the day and weigh less than people who do not eat breakfast in the morning. A nutrient-dense breakfast is important in supplying the body with glucose, especially the brain, to help it think clearly.