There are many simple lifestyle habits that can help you lose weight, some of which have nothing to do with conventional diet or exercise plans. You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help.
Eat a good breakfast
And that doesn’t mean pile up the bacon, hash browns, and breakfast breads. Eat a heavy-on-protein breakfast every day and you’ll control your hunger long into the day. For breakfast consider eggs, yogurt, or peanut butter. And don’t let more than three hours pass between eating. Be sure to have small snacks available to eat between meals.
Reduce the size of your plate
Most American plates are 11 or 12 inches wide. If you stick to a plate that is nine or 10 inches wide, however you can cut about 23 percent off the amount you serve yourself (and eat.) “It’s a mindlessly easy way to cut things down.
Similarly, if you use a smaller serving spoon, you can serve yourself about 14 percent less at each meal. “Over a number of months, that can add up to a lot less food and weight loss.”
Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories .This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks, without intentionally restricting anything .
If you currently eat a grain-based breakfast, then you may want to consider switching to a protein-rich option, such as eggs.In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast .What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
Bottom Line: Adding protein to your diet has been shown to cause “automatic” weight loss, without exercise or conscious calorie restriction.
Get enough sleep
Did you ever notice that when you’re sleepy, you tend to eat more? Your observation is backed by science: Studies have shown that tired people put more food in their mouths. There is some debate as to why.
Some studies have shown that sleep deprived people produce more ghrelin, a hormone that stimulates appetite. But the problem is not just physiological. In brain scans of sleep-deprived people, the portion of the brain involved in rewards and pleasure lights up when they eat—more so than their well-rested counterparts.The food is more rewarding and satisfying and it probably creates this reinforcing cycle—you eat and then you want to eat more. Add to that the reality that a tired brain is less able to control its impulses, and you can see that a well rested person is much better able to moderate his or her eating.
Water Can Help Control Calories
For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.
“What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake,”
Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.