sing a variety of methods of weight control is vital for maintaining a healthy body weight. In this article, learn 14 techniques that people can use to lose weight without diet or exercise.
1. Boost your cooking skills
Understanding how to prepare meals and developing better skills in the kitchen can be a powerful way to lose weight without reducing food intake.
People who have more knowledge about how to cook different foods are more likely to eat a wide variety of highly nutritious ingredients, including fruit and vegetables, which are great for weight loss.
In fact, researchers are increasingly linking weight gain and obesity to poor cooking skills.
People who are not confident in the kitchen can try taking a cookery class or watching cooking videos online. A great place to start is Jamie Oliver’s Food Tube, which focuses on how to make simple, healthful meals.
2. Eat more protein
Protein is an essential part of a healthful diet and is necessary for growth and efficient metabolism. Protein can increase feelings of fullness and delay hunger.
A small study in young women found that eating high-protein yogurt as an afternoon snack reduced hunger and calorie intake at later meals.
Simple ways to increase the amount of protein in the diet include adding a tablespoon of chia seeds or hemp seeds to breakfast cereals or including more eggs in meal plans.
3. Eat more fiber
Fiber is in fruit, vegetables, legumes, and whole grains.
Fiber is different than other foods because the body does not digest it in the small intestine. Instead, the food moves to the large intestine, where fermentation occurs.
This benefits people by:
- increasing fullness
- slowing down digestion
- increasing food transit time and nutrient absorption
- preventing constipation
People can add more fiber into a balanced diet by:
- eating fruit every day
- including whole grains in the diet, such as steel-cut oats and brown rice
- eating plenty of vegetables
The fiber in the skin of many vegetables is also beneficial. As long as people thoroughly wash the skin, it is safe and easy to eat when cooked.javascript:false0 seconds of 0 seconds
