Some practices, such as chewing slowly and eating more fiber, can help you lose weight without exercise or a specific diet plan.
Sticking to a conventional diet and exercise plan can be difficult.
However, there are some proven tips that can help you eat fewer calories.
Here are 10 ways to lose weight without diet or exercise.
These are effective ways to reduce weight and also prevent weight gain in the future.
The brain needs time to process that you have eaten enough food.
By chewing your food thoroughly, you will eat more slowly, which is associated with reduced food intake, increased satiety and smaller portions.
How fast you finish your food can also affect your weight.
Faster eaters are more likely to gain weight than slower eaters.
To get used to eating more slowly, it can help to count how many times you chew each bite.
Protein strongly influences appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories.
This may be due to the fact that protein affects several hormones that play a role in hunger and satiety.
If you are currently eating a grain-based breakfast, you may want to consider switching to a protein-rich meal such as eggs.
Overweight or obese women who ate eggs for breakfast ate fewer calories at lunch compared to those who ate a grain breakfast.
What's more, they ate fewer calories for the rest of the day and over the next 36 hours.
Protein-rich foods include chicken breast, fish, Greek yoghurt, lentils, quinoa and almonds.
Storing unhealthy foods where you can see them can increase hunger and cravings, causing you to eat more.
It is also associated with weight gain.
When high-calorie foods are prominently displayed in the house, residents are more likely to weigh more than people who leave only a bowl of fruit visible.
Keep junk food out of sight, for example in cupboards. They'll be less likely to catch your eye when you're hungry.
On the other hand, keep healthy foods visible on the countertop and place them front and centre in the fridge.
Eating fibre-rich foods can increase satiety, which can help you feel fuller for longer.
One type of fibre, viscous fibre, is particularly useful for weight loss. It increases the feeling of fullness and reduces food intake.
The viscous fibre forms a gel on contact with water. This gel prolongs the absorption time of nutrients and slows down gastric emptying.
Viscous fibre is found only in plant foods. These include beans, oat cereals, Brussels sprouts, asparagus, oranges and flaxseeds.
A weight loss supplement called glucomannan also has a very high viscous fibre content.
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Drinking water can help you eat less and lose weight, especially if you drink it before meals.
Drinking about half a litre of water about 30 minutes before a meal reduces hunger and calorie intake.
Participants who drank water before meals lost 50% more weight over 12 weeks compared to those who did not.
If you replace calorie-dense drinks - such as sugary sodas or juice - with water, you may notice an even greater effect.
Portion sizes have increased over the past few decades, especially in restaurants.
Larger portions encourage people to eat more and are associated with increased weight gain and obesity.
Serving yourself a little less food can help you eat significantly fewer calories. And you probably won't even notice the difference.
Simple steps you can do at home without having to break your head. Two sets, four individual steps.
Paying attention to what you eat can help you eat fewer calories.
People who eat while watching TV or playing computer games can lose track of how much they've eaten. This in turn can cause overeating.
In addition, distraction during meals has an even greater effect on intake later in the day. People who were distracted at meals ate 30% more calories at later meals than those who were focused.
If you regularly consume food while watching TV or using electronic devices, you may inadvertently eat more. These extra calories add up and have a massive impact on your weight in the long run.
When it comes to health, people often neglect sleep and stress. Both actually have strong effects on your appetite and weight.
Lack of sleep can disrupt the appetite-regulating hormones leptin and ghrelin. Levels of another hormone, cortisol, increase when you're stressed.
Fluctuations in these hormones can increase hunger and cravings for junk food, leading to higher calorie intake.
What's more, chronic sleep deprivation and stress can increase the risk of diseases including type 2 diabetes and obesity.
Sweetened beverages such as soda are associated with an increased risk of many diseases.
It is very easy to consume excess calories from sweetened beverages because liquid calories do not affect fullness the way solid food does.
Completely eliminating these drinks can provide huge long-term health benefits. Remember, however, that you should not substitute fruit juice for soda, as it may have the same high sugar content.
Healthy drinks include water, coffee and green tea.
One unusual strategy is to use red plates to help you eat less. Research shows that this technique probably seems to work with unhealthy snacks.
One study reported that volunteers ate fewer cookies from red plates than from white or blue plates.
The explanation may be that we associate the colour red with stop or warning signals.
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