How to lose weight quickly without dieting

Eat slowly

Chewing food well leads to slower eating, which leads to a decrease in the amount of food eaten, and a quick feeling of satiety, and this helps to lose weight, as the results of 23 studies showed that people who eat their food quickly tend to gain weight compared to those who eat their food. slowly, and people who eat fast food are more likely to be obese.

Drinking water

Americans get more than a fifth of their daily calories through drinks only, so replacing these drinks with water is a smart move to lose weight. In addition, research indicates that drinking water before meals may make a person feel full, which helps to lose weight as well. .

eat breakfast

Eating breakfast every day helps to lose weight, as nutritionist and author Elizabeth Ward says that many people believe that not eating breakfast helps reduce calories, but skipping this meal usually leads to eating more food throughout the day. Studies also show that people who eat breakfast have a lower BMI.

Eat whole grains

A person can lose weight by avoiding refined grains, such as: white bread, cakes, and biscuits, and replacing them with whole grains, such as: whole wheat bread and pasta, brown rice, bran flakes, and popcorn, as whole grains are rich in fiber that the body needs, as well. Helps to feel full.

Get enough sleep

Lack of sleep stimulates a part of the brain that controls eating at a later time, which increases the desire to eat unhealthy foods, so people tend to eat more food when they do not get enough hours of sleep, and sleep deprivation can lead to It slows down the body's production of leptin, which is the substance responsible for feeling full, and increases the secretion of the hunger hormone called ghrelin.