Losing weight isn’t all about cutting calories and sweating it out at the gym. These weight-loss tips may help you shed pounds without really trying.
1. Use smaller plates
Many times, we eat with our eyes more than our stomach. If you place a small portion on a large plate, you automatically assume the meal will be less satisfying.
However, by placing food on a smaller plate, the plate looks filled which in turn allows you to feel more satisfied.
A study published in the International Journal of Obesity found that eating food from a plate with a wide colored rim may trick your brain into thinking your meal is about 3 percent larger than it actually is.
2. Dim the lights
Research has shown individuals tend to eat slower in dimly lit rooms than in brightly lit ones. In fact, investigators from Cornell University gathered 62 customers and divided them between two dining areas—one room contained bright lights and loud music while the other room added indirect lighting and the sounds of soft jazz.
The study volunteers who ate lunch in the “fine dining atmosphere” consumed about 6 percent less food than those in the “louder” room. And while those in the quieter environment were less likely to ask for seconds, those who did took in 14 percent fewer calories than the participants in the other group.
3. Dine with your healthiest friends
Like the saying goes, you are the company you keep. Sociologists from the University of Texas at Austin found that social relationships have a direct affect on our health.
In fact, a friend, partner or loved one’s health behaviors, such as eating habits (along with exercise routine and willingness to adhere to medical regimes), can rub off on us.
Similar research published in the journal Science suggests that surrounding yourself with those of a similar weight, body mass, fitness level and diet preferences can encourage the healthier lifestyle behaviors.
4. Set a strict bedtime routine
Hitting the hay consistently can help move the scale in the right direction. A study published in the Canadian Medical Association Journal discovered that a lack of sleep (the National Sleep Foundation recommends seven to nine hours of shut-eye per night) can increase appetite-regulating hormones.
Too little sleep can lead to fatigue and increased carbohydrate cravings. In addition, when you’re exhausted, it can impact your motivation to exercise, prepare healthy meals, or even food shop.
5. Give mindful eating a shot
According to researchers from University of California San Francisco, practicing mindful eating and stress reduction techniques can prevent weight gain without dieting.
The study authors instructed 47 female volunteers—all of whom were labeled as chronically stressed and either overweight or obese—to take part in nine weekly sessions that taught strategies for stress relief and becoming more aware of their body’s signals, such as hunger, thirst, or fullness.
The women who experienced the greatest reduction in stress were more likely to have lost the most deep abdominal fat—the type of fat linked to a higher risk of developing heart disease and diabetes.
6. Stop serving family-style
One study in the journal Appetite found that moving a bowl of candy onto workers’ desks instead of six feet away triggered them to reach for 48 percent more—even though they thought they’d cut down their grazing.
The same rule applies to your dinner table: When there’s a heaping basket of bread or big casserole dish in front of you, it’s tempting to reach for seconds. By leaving heavy foods on the stove or counter, the effort it takes to get more deters you from overeating. Make psychology work for you by leaving the veggies on the table.
7. Get your partner on-board
Teamwork can be the key to weight-loss success, according to a study in Health Communication. Participants whose partners were actively trying to shed pounds with them were better at sticking to their healthy plans than those whose partners weren’t in on their goals.
When you and your partner are in it together, you can help each other—maybe you’re into kale salads, while he loves taking you to the gym—and any feedback is interpreted as encouragement, not guilt-tripping.
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