Even if you don't exercise or eat well, you may be able to lose weight by chewing slowly and eating more fiber. Maintaining a traditional diet and exercise routine can be difficult.

However, you can easily reduce your calorie intake by following a few proven strategies. These are practical methods for losing weight and preventing weight loss.

Here are 11 ways to lose weight without dieting or exercising. They are all backed by science:

1. Chew slowly and thoroughly

It takes time for your brain to recognize that you have eaten enough. Chewing your food thoroughly means you eat more slowly, taking in fewer calories, feeling fuller longer, and serving smaller portions. Weight can also be affected by how quickly you finish eating. Fast eaters were shown to be more likely to acquire weight than slow eaters in a recent study of 23 observational studies. Fast eaters have a significantly higher risk of being overweight. To develop the habit of eating slowly, it may be helpful to record how often you chew each bite.

2. Put unhealthy food on smaller plates

The average plate today is larger than it was decades ago. Smaller plates make it look like more food, so you eat less. This tendency may lead to weight gain. By putting delicious food on a large plate and unhealthy food on a small plate, you can use the fact that a larger plate makes the dish look smaller to encourage you to add more food.

3. Eat lots of protein

Appetite is greatly influenced by protein. It can make you feel happier, feel more hungry, and consume fewer calories. This may be because protein affects hormones such as ghrelin and GLP-1, which regulate satiety and hunger. 

In one study, increasing protein intake from 15% to 30% of calories, without dieting, reduced calorie intake by 441 calories per day and helped him lose an average of 11 pounds per person over 12 weeks. 

I know what I did. If you normally eat a grain-based breakfast, consider switching to an egg-based diet instead. In one study, obese or overweight women who ate eggs for breakfast ate fewer calories at lunch than women who ate a grain-based diet. It also reduced her calorie intake for the rest of the day and for the next 36 hours. High-protein foods include chicken breast, seafood, Greek yogurt, lentils, quinoa, and almonds.

4. Hide unhealthy foods.

Leaving unhealthy meals out in plain sight can make you feel even more hungry and tempted to eat more. This is also related to weight gain. A recent study found that people who were exposed to more high-calorie meals at home were more likely to gain weight than those who simply garnished with a bowl of fruit.

To reduce the chances of choosing unhealthy foods when you're hungry, store unhealthy foods in out-of-sight places like cupboards and cupboards.

Conversely, show off healthy foods in your kitchen and put their front row in your fridge. 

5. eat high-fiber foods

Eating high-fiber foods makes you feel fuller and keeps you feeling full longer. Additionally, studies have shown that viscous fibers have a particularly positive effect on weight loss. Increased satiety and decreased appetite. A gel is formed when the viscous fibers and water combine. This gel prolongs nutrient absorption time and delays gastric emptying. 

Only plant-based diets contain viscous fiber. Beans, oats, Brussels sprouts, asparagus, oranges, and flaxseed are a few examples.

The weight loss supplement glucomannan contains a lot of viscous fiber as well.

6. Drink water regularly

Water consumption, especially before meals, can aid in weight loss. One study found that drinking 0.5 liters (17 ounces) of water 30 minutes before a meal made you feel less hungry and consumed fewer calories. By week 12, participants who drank water before meals lost 44% more weight than those who did not.

The effect can be even greater if you switch high-calorie beverages such as sodas and juices to water.

7. Cut back

Over the last few decades, portion sizes have increased, especially in restaurants. Larger portion sizes are associated with increased weight gain and obesity as they encourage more consumption. One study found that doubling the amount of appetizers at dinner increased caloric intake by 30%. Eating a little less can significantly reduce your calorie intake. Additionally, not much will change.

8. Avoid electronic distractions while eating

If you watch your diet, you may be able to reduce your calorie intake. If you eat while watching TV or playing video games, you may lose track of how much you have eaten. This can result in overeating. A review of 24 studies found that people who were distracted while eating ate about 10% more while sitting.

Additionally, any distraction during a meal can greatly affect your intake later in the day. Those who ate later consumed 25% more calories than those with RA. If you eat often while watching TV or using electronic devices, you may unintentionally eat more. These extra calories accumulate and have a big impact on your weight in the long run.

9. Get enough sleep to reduce stress

When it comes to health, stress, and sleep are often neglected. Each of these has a significant impact on appetite and weight. Leptin and ghrelin, two hormones that control hunger, can be inhibited by sleep deprivation. Stress also increases the hormone cortisol. These hormonal fluctuations can increase cravings and cravings for unhealthy foods and increase calorie intake.

Additionally, prolonged sleep deprivation and stress can increase the risk of developing diseases such as type 2 diabetes and obesity. 10. Cut down on sugary drinks The worst food ingredient in use today may be added sugar.

Sugary drinks such as soda increase the risk of many diseases. Sugar-sweetened drinks are a particularly convenient source of additional calories because they don't affect satiety as much as solid meals. Eliminating these beverages completely can have significant health benefits in the long run. However, don't use fruit juices as a substitute for soda as they may be comparable in sugar content.

For drinks, water, coffee, and green tea are good choices.

11. Put inappropriate food on red plates. 

Strange. Use red plates as a strategy to eat less. Studies show that this method works, at least for harmful snack items. In one study, pretzels were served on red plates rather than white or blue plates, and volunteers ate iron pretzels.

This may be because we associate red with human-made warning signs, such as stop signs and other warning signs.