There are many different factors that affect hunger and how the body reacts to food. According to Dr. Frank Smith, a nutritionist at the New York Center for Nutrition and weight loss (USA), weight loss can be done without counting calories, just by changing your eating habits properly and combining proven scientific methods.
Here are 7 proven ways to lose weight effectively without having to calculate calories per calorie.
Change breakfast with eggs
A study conducted by researchers at the University of Food Science and Nutrition shows that replacing breakfast with eggs can help lose weight without cutting down on food. Their research shows that the group who ate eggs instead of baked goods (bagels) lost more weight and reduced hunger at subsequent meals. Specifically, the egg group lost 65% of their body weight compared to the group that ate baked goods, a 61% decrease in BMI and a 34% decrease in waist circumference after 8 weeks.
Using small plates to deceive the brain
According to a study by psychologists at Cornell University, using small plates can help reduce food intake without having to calculate calories. Research shows that when you eat large plates, your brain will think you are not eating enough. Conversely, small plates will make the brain feel satisfied even though the actual amount of food is less.
Drink plenty of water before meals
A study at the University of Birmingham (UK) shows that drinking water before each meal helps you feel full longer and reduces calorie intake at main meals. Researchers have shown that drinking about 500ml of water before meals can help reduce calorie intake by up to 13% without changing the diet.
Increase protein-rich foods
Nutritionists at Harvard University recommend increasing the consumption of protein-rich foods such as lean meat, fish, eggs and beans. According to their research, protein not only helps maintain muscle but also reduces cravings, helping to naturally reduce calorie intake without having to count calories.
Eat foods high in fiber
According to research by experts at the US National Institute of Nutrition, fiber-rich foods such as green vegetables, fruits and whole grains can help reduce calorie intake throughout the day without having to limit foods.
Avoid eating at night
A study by scientists at the University of California shows that eating late at night can cause you to take in unnecessary calories, which reduces weight loss. Avoiding nighttime eating will help the body maintain energy balance and support the fat burning process more effectively.
Regular practice
Although diet plays a major role, exercises such as running, cycling or yoga not only help you stay healthy but also help increase the fat burning process, thereby helping you lose weight without counting calories.
