Say goodbye to calorie-counting! Here are easy tricks to help you shed pounds WITHOUT following a diet
Weight-loss plans, from the Dukan Diet to the Caveman Plan, are a booming industry that tells us what to consume and what to dodge.
Several recent studies highlight how implementing a few small lifestyle adjustments can lead to weight loss without the feeling of sacrifice regarding the foods you enjoy. For instance, habits like opting for a smaller plate or hydrating before meals can dramatically influence your waistline, according to the findings.
Moreover, even the company you dine with can affect your eating habits. Research shows that women tend to eat less when with male peers, while slender friends with hearty appetites can lead others to believe it’s okay to indulge more.
The latest research from McGill University indicates that individuals who prepare meals at home opt for healthier food choices compared to those who eat out.
Here are ten strategies for weight loss without dieting:
1. USE A SMALLER PLATE
Findings from Cornell University reveal that diners consuming a fixed portion from a larger plate perceive their serving as smaller, prompting them to eat more. Conversely, when the same portion is served on a smaller dish, it appears more generous, leading to reduced consumption.
2. USE A BIGGER FORK
An investigation from Italy analyzing the connection between fork size and food intake concluded that those with smaller forks consumed more. Researchers suggest that smaller forks may give the impression of slower progress toward satiation, resulting in higher consumption.
3. EAT WITH MEN
…If you are a woman. Psychologist Meredith Young stated that the presence of men can lead women to eat less. She shared with The Atlantic: ‘It’s likely that smaller food servings resonate with attractiveness.’
4. READ THE LABELS
Research from the Fred Hutchinson Cancer Research Center in Seattle showed that individuals who check nutritional labels on food items consume approximately 5 percent less fat than those who skip this step.
5. DRINK WATER BEFORE MEALS
In a 12-week study involving 48 participants aged 55 to 75 on low-calorie diets, those who drank two glasses of water before meals lost an average of 4.5 pounds more compared to their counterparts who didn’t.
6. AVOID LIGHT AT NIGHT
This encompasses late-night screen time and bright lights. A study assessing the impact of various light levels on weight gain in mice found that those exposed to bright light at night experienced a 50 percent increase in weight compared to those in darkness.
7. HIDE UNHEALTHY TREATS
…And keep healthy snacks visible. A study by Brian Wansink, author of Mindless Eating, revealed that employees consumed less chocolate when candy was moved from their desks to a distant location.
This approach can also be utilized positively. Research from Cornell University showed that relocating a middle school cafeteria salad bar to a more visible spot led to a 250-300 percent increase in the consumption of some items within a year.
8. BE MINDFUL AROUND FRIENDS
Children tend to consume more when dining with friends versus strangers, according to a study from the State University of New York at Buffalo. Researchers indicated that this pattern applies to adults as well, possibly due to friends acting as “permission-givers” who urge each other to indulge.
9. BEWARE OF SKINNY FRIENDS WITH LARGE APPETITES
The presence of thin friends who eat heartily can be particularly detrimental. A study from the Journal of Consumer Research found that participants snacked more during movies when accompanied by a thin individual who ate a lot, in contrast to those next to a heavier person with a large appetite.
10. AVOID ADVERTISEMENTS FOR EXERCISE
A study conducted by the University of Illinois revealed that participants shown exercise-related advertisements increased their food intake compared to those who weren’t. Similarly, exposure to subliminal messages related to exercise during meals also led to greater consumption.
