How to lose weight without diet

Sleeping

Sleeping for an hour can help you lose 6 kilograms per year, according to a researcher at the University of Michigan. The research showed that sleep replaces sedentary activities and usual snacks, so you can lose weight without effort by 6%. There is also evidence to prove that Sleeping less than 7 hours increases the appetite, which contributes to feeling hungry and thus eating larger amounts of food.

Eat soup before a meal

Adding soup to the daily diet leads to reducing appetite and filling the stomach, thus reducing the amount of daily calories. It is recommended to eat low-sodium soup, and stay away from fatty soups, which can be high in fat and calories.

Chewing food slowly

The brain needs time to process the amount of food eaten, and chewing food well makes you eat more slowly, thus filling the stomach and reducing the amount of food eaten, so this method is one of the easiest ways to lose weight.

Eat foods rich in fiber

Foods rich in fiber are considered an effective solution for dieting, as they enhance the feeling of satiety, which contributes to feeling full for a long time. Studies indicate that viscous fiber in particular is beneficial for weight loss, as it increases fullness and reduces food intake. Viscous fiber turns into gel when mixed with water. This The gel increases the time it takes to absorb nutrients and slows down stomach emptying. It should be noted that this fiber is only found in plant foods, and the most important foods that contain viscous fiber are: beans, oatmeal, asparagus, flax seeds, and oranges.

Eat foods rich in protein

Eating foods rich in fat-free or low-fat protein at all meals helps to lose weight effectively, and snacks help enhance the feeling of fullness for a long time, so it makes the body less susceptible to overeating. Foods that contain protein include: eggs, and a little Of nuts, beans, low-fat yogurt, and peanut butter.

Reduce daily calories

You should focus on eating low-fat foods and low-fat products, as white potatoes can be replaced with roasted sweet potatoes, and skim milk in coffee instead of cream.