Are you looking for ways you can lose weight without going on a strict diet?

here are simple ways. study proven techniques that you can do right now to make that happen


1, USE A SMALLER PLATE

The first and one of the easiest things to do is simply use a smaller plate. this is a simple technique that restaurants take advantage of all the time have you ever noticed at your local "all you can eat " buffet they don't have the large Mexican restaurant combination plate size plates out to dish us on they put out small plates and they do it for a reason.

TheSmaller plate you have. the less food you are going to eat. You see when we are hungry. our brain, eyes, and stomach all work together to guess how much food is going to be required to fill the massive hole you are feeling inside of you.

The problem is they are not a very good judge of what you need. And the problem is that our stomach is always a little slower in telling our body when we are done. One of the reasons a small plate works is that by the time we are done eating that first plate, our stomach has finally started catching up and will start to let us know that we are full. And even if we aren't quite as full and we go back for seconds, we are less likely to dish up as much, and for the majority of people, we will end up eating less. So it's a lot easier to watch our portion sizes when we eat off of a smaller plate.


2, KEEP A DIET LOG


Just the simple act of writing down and keeping track of what you are putting in your mouth will lead to you eating less.

One of the biggest issues that get us in trouble is something we call mindless eating. This is when we eat that day-old doughnut that's been sitting out on the counter. If we think more about what we are eating, then we are less likely to eat it. eat less and make better diet choices. making yourself accountable to yourself can be a powerful tool in weight loss.

3, DRINK WATER BEFORE EATING

The next tip is drink 1-2 glasses of water within 30 minutes of eating your three main meals. This is a super simple technique that can be quite powerful.

In one study several years ago in England they looked at 84 obese adults and had half the group drink 16 oz of water before meals and the other half didn't. All the other diet interventions were the same. After 12 weeks those who drank water before meals lost an average of almost 10 pounds as opposed to 2 pounds of the control group. Now admittedly this was a small study but the results were still very interesting. The best part about it is that it takes hardly any effort at all.

The mere fact of expanding your stomach with water before eating helps cut down on the hunger feelings temporarily and makes it less likely that you will overeat.

4, HIDE BAD FOOD!

be eating in inconvenient out of the way places.

This goes directly to the psychology of what attracts us to food as well as to some of our inherent laziness. If you buy some treats that you know you shouldn't be eating a lot of, then put them somewhere where you can't get to that easily. Keep it out of sight.

there was a lecture a couple of months ago and the presenter was discussing a study that they did where gave candy dishes full of Hershey's kisses They put it on the test subjects' desks at work and were told to help themselves. They put it on top of the desk, then on the desk, and then 7-8 feet from the desk. As you would expect, when the dish was visible and easy to get, more candy was eaten. When it was easy to get to but not seen they ate less and then when they weren't seen and were harder to get to even less was eaten. It is kind of a silly study but it shows an important point about the psychology of us eating.

By doing something as simple as putting treats or high-calorie items in harder-to-get or less visible places we will eat less of it.

5, DON'T SUPER-SIZE IT

The last suggestion is simply whatever you are going to order food-wise outside of the home, just order a small .Those who eat out of smaller containers, much as we talked about with a plate at dinner, will eat less.

This applies to fast food meals and even to popcorn at the movie theater. So there you go 5 simple suggestions.

Just by buying smaller plates, bowls and cups at home, writing down what you are eating,
drinking water before meals, put treats in harder to reach places as well as ordering
smaller sizes when you are out you can get started on the first steps to avoid overeating and losing weight without having to start a diet.