Have you googled "lose weight without trying"? It's not just you. We all want to lose weight without a lot of motivation. Unfortunately, it takes effort to lose weight. There are ways to lose weight that feel effortless. Effortless eating is included.
"Half your plate with veggies," say The Nutrition Twins. "They will crowd out heavier items on your plate and fill you with fibre and few calories."
The Nutrition Twins suggest tossing vegetables into any meal to get the same effect as filling your plate.
1. Add veggies to meals.
Did you ever have to "clean your plate" as a kid? If you eat everything on your plate despite being full, you may have a "clean plate" mentality. However, leaving some leftovers can help with weight loss.
Leave three bites at each meal.
"When we drink calories, our brain doesn't get the signal that we got fuel, so we overeat later," say The Nutrition Twins.
The Twins also suggest that sugar-sweetened drinks are especially problematic for weight gain. According to The Journal of Clinical Endocrinology & Metabolism, these beverages interfere with hunger-suppressing hormones.
3. Choose calorie-free beverages.
Apples, strawberries, and other citrus fruits, oats, oat bran, beans, rice bran, peas, and potatoes are soluble fibre sources.
All of these are good sources of soluble fibre, which ferments in the gut into short-chain fatty acids that suppress appetite by increasing fullness hormones and decreasing hunger hormones to reduce visceral fat.
4. Eat soluble fiber.
According to The Nutrition Twins, fermented foods contain probiotics that may help reduce belly fat, increase a hormone that makes you feel full, and reduce body fat.
"These fermented foods may reduce fat absorption and increase fat excretion," they say.
5. Eat fermented food daily.
The Nutrition Twins say that people who starve themselves give up because their plan is unsustainable. "After feeling like they can't eat any of their favourite foods, they often overeat or binge. Small portions of your favourite foods take deprivation out of the equation, making it easier to follow a healthy eating plan."
6. Eat your favourites.
"Each tablespoon of oil has 120 calories, and many dressings are 100," say The Nutrition Twins. "People add oil at breakfast when cooking eggs or bacon, at lunch when pouring salad dressing, and at dinner when dipping bread in oil or cooking chicken, fish, tomato sauce, and more. It's possible that this change could lead to a 5-pound weight loss in a month."
Dressing and oil in a spray bottle.