How to lose weight without diet and exercise: you can do it every day!

Diets can be a long-term challenge, and finding time to exercise can also be difficult. Is it possible to lose weight without using restrictive diets or strenuous exercises?

Using a variety of weight management methods is key to maintaining a healthy weight. This article presents 14 techniques that people can use to lose weight without dieting or exercising.

1. Improve your cooking skills

Understanding meal preparation and developing better cooking skills can be good ways to lose weight without cutting back on food intake.
People who have more knowledge about how to prepare different foods are more likely to eat a wide variety of highly nutritious foods, including fruits and vegetables that are great for weight loss.

In fact, researchers are increasingly linking weight gain and obesity to poor cooking skills.

If you are not confident in the kitchen, you can try cooking classes, culinary workshops or watch cooking videos online. Jamie Oliver's Food Tube, which focuses on how to prepare simple, healthy meals, is also a great place to start.

2. Eat more protein

Proteins are an essential part of a healthy diet and are necessary for efficient metabolism. They can increase the feeling of satiety and slow down hunger.

A small study in young women found that eating high-protein yogurt for an afternoon snack can reduce hunger and calorie intake at later meals.

Simple ways to increase the amount of protein in your diet include adding a tablespoon of chia seeds or hemp seeds to your breakfast cereal or including more eggs in your meals.

3. Eat more fiber

Fiber is different from other foods because it is not digested by the body in the small intestine. Instead, the food moves to the large intestine, where fermentation occurs.

This benefits us because:

• feeling full;
• increasing the transit time of food and absorption of nutrients;
• preventing constipation.

People can add more fiber to a balanced diet by:

• we eat fruit every day;
• include whole grains such as oats and brown rice;
• we eat a lot of vegetables.

The fiber found in the peels of many vegetables is also beneficial. As long as we wash food thoroughly and clean the skin, it is safe to eat heat-treated food.

4. Try probiotics

Probiotics are beneficial bacteria that are an integral part of digestion. The latest research links gut and brain function and suggests that probiotics can affect weight, fat mass and mood. Humans act as hosts for these bacteria and provide them with food, including fiber. And bacteria benefit the gut and our overall health.

The benefits they provide include:

• energy for the intestinal wall and liver cells;
• special fatty acids that are said to work against cancer;
• weight management.

A diet high in sugar and fat can change the balance of bacteria in the gut and reduce the number of good bacteria. However, research shows that probiotics could help prevent or manage obesity.

Probiotics also occur naturally in many fermented foods, including:

• yogurt;
• kimchi;
• sauerkraut;
• kefir;
• misom;
• tempeh;
• kombucha.

5. More sleep

A good night's rest is essential for overall health and weight maintenance. Poor sleep disrupts important hormones, including those involved in metabolism. Sleeping less than 6 hours a night can increase your risk of being overweight or obese.

6. Reduce stress

Increased stress levels can disrupt hormonal balance. When a person is under stress, their body produces hormones called glucocorticoids. Too much glucocorticoids can increase a person's appetite, leading to weight gain.

Stress can also trigger emotional eating. Emotional eating is when a person consumes unhealthy foods in an attempt to control and improve a negative mood.

Methods to reduce stress include:

• regular exercise;
• reducing caffeine intake;
• practicing meditation or mindfulness;
• learn to say "no" things that are not mandatory;
• spending time outdoors;
• yoga.

7. More vitamin D

Some research suggests that people with low levels of vitamin D in their blood have a higher risk of obesity.

Other health conditions associated with low vitamin D levels include:

• metabolic syndrome;
• depression and anxiety;
• type 1 and 2 diabetes;
• osteoporosis and osteoarthritis.

Humans can get vitamin D from the sun and some foods. Foods that contain vitamin D include egg yolks, fatty fish, some mushrooms.

8. Serve food in several smaller portions

In one study, individual meals were divided into smaller portions to test whether people felt fuller after eating the same amount of food in separate units. They found that by dividing the food into three or six separate portions, the expected degree of satiety of the participants was higher.

The main meals can thus be divided into several smaller plates, and the same can be done with snacks.

9. Use a smaller plate

When people put food on plates, we usually eat all the food on that plate. However, calories could be reduced with minimal effort by reducing the size of the plate and consequently the amount of food on that plate.

10. Cut out sugary drinks

British research has linked regular consumption of sweet and artificially sweetened beverages to higher body fat in children.

There are many healthy alternatives to soft drinks. Plain water with fresh mint, ginger, strawberries or cucumbers is refreshing and contains very few calories, and you can also add lime or lemon to carbonated water. Herbal, green and black teas are also suitable.

Fruit juices are usually very high in sugar. Whenever possible, it is best to eat whole fruit instead, as it contains fiber.

11. Prepare healthier snacks

According to research from 2016, almost a third of daily calorie intake comes from snacks. Snacking has increased during this time, causing people to eat even more between meals. However, healthy and homemade snacks can increase satiety and reduce the number of calories people consume between meals.

Healthy snacks include:

• yogurt;
• prunes or dates;
• high-fiber fruits such as apples, bananas, and oranges;
• high-fiber vegetables, including carrots and broccoli;
• a handful of unsalted (and unflavored) nuts, such as cashews or walnuts.

12. Chew better and more

Chewing food initiates the digestion process. Some previous research has shown that thoroughly chewing each bite and extending the duration of a meal reduced food intake in research participants.

Chewing food thoroughly can help us enjoy food. If we take enough time to eat, the body can more easily detect when it is full.

13. Try mindful eating

Mindful eating is a great tool for weight management. It can help reduce food cravings and improve meal control.

To practice mindful eating, one must avoid distractions, including phones, televisions, laptops, and reading books. It is best to eat at the table, focus on the taste of the food and be aware of the signs that the body is full.

14. Prepare family meals

Sitting down and eating a healthy meal with your family can also play a role in weight management. Eating food at home, at the table, can reduce fat and sugar intake. Parents who cook balanced, nutritious meals for their children often pass these positive habits on to themselves.

There are many ways to lose weight without dieting or exercising. The tips above are a great way to start making positive lifestyle changes. Adding regular exercise to these healthy habits can only improve the results!