Losing weight often makes many people think of counting calories, measuring portions, or following a strict diet. But in reality, getting in shape doesn’t have to be that complicated. Our bodies respond very well to small changes in our daily routine, and if you know how to take advantage of them, you can lose weight “automatically” without worrying too much about calories.
Here are 7 proven ways to lose fat automatically without counting calories:
1. Start your breakfast with eggs
Losing weight can be as simple as changing your breakfast. Research has shown that eating eggs in the morning (versus a bagel for breakfast) can help you lose fat without even trying. An others great benefit of eating eggs is that they are among the healthiest foods in the world.
Although eggs are high in cholesterol, studies show that they do not raise bad cholesterol or lead to heart disease as is commonly believed.
If you think you don’t have time to cook a healthy breakfast, think again. Preparing an egg and vegetable breakfast doesn’t have to take more than 5–10 minutes. Simply set your alarm clock a few minutes earlier and you’ll be fine.
2. Use a smaller plate to trick your brain
The human brain is the most complex object in the universe. It tends to work in mysterious ways, and its control of eating behavior is incredibly complex. It’s the brain that ultimately decides whether or not you should eat.
But there’s one cool thing you can do to trick your brain into thinking it’s eaten more food. Use a smaller plate. The bigger the plate or bowl, the less your brain thinks you’ve eaten. By using smaller plates, you trick your brain into feeling fuller with fewer calories.
Psychologists have studied this and it seems to work. However, one study concluded that the effect may be weaker for overweight people.
3. Eat more protein
There is a lot of evidence that protein can increase fat burning and reduce hunger, helping you lose weight naturally.
In fact, studies show that protein boosts metabolism more than any other macronutrient. This is because the body spends more calories digesting and using protein than fat and carbohydrates. Protein also increases feelings of fullness, leading to a significant reduction in hunger. In one study, increasing protein to 30% of calories helped participants eat 441 fewer calories per day.
Many studies have shown that increasing your protein intake can help you lose weight automatically, even when you feel full. Protein also supports muscle growth, especially when combined with weight training. Since muscle tissue is metabolically active, it burns calories even at rest.
One of the best ways to reduce your calorie intake is to eat more animal foods like meat, fish and eggs, preferably at every meal.
4. Eat low-calorie, high-fiber foods
Another way to feel full while consuming fewer calories is to eat low-calorie foods, especially those with a high water content, such as vegetables and certain fruits.
Studies show that dieters who eat low-calorie foods lose more weight than those who eat high-calorie foods. Another benefit of soluble fiber is that it is broken down by bacteria in the digestive tract. This process produces a fatty acid called butyrate, which is thought to have anti-obesity effects.
Simply put, you can lose weight without reducing your actual food intake simply by choosing foods with low calorie density, such as fiber-rich vegetables.
5. Cutting Carbohydrates Can Help You Lose Weight Quickly While Staying Full
One of the most effective ways to begin losing weight without counting calories or controlling portions is to cut back on your carb intake.
Research has shown that people who eat fewer carbohydrates naturally start eating fewer calories and losing weight without much effort. One study randomly assigned 53 overweight and obese women to either a low-carb or calorie-restricted, low-fat diet for six months; women in the low-carb diet lost twice as much weight (8.5 kg/18.7 pounds) while still feeling full, compared to the low-fat diet (3.9 kg/8.6 pounds), calorie-restricted diet.
The best way to cut carbohydrates is to reduce or eliminate major sources of carbohydrates from your diet, including sugars, sweets, and soft drinks, as well as starchy foods like bread, pasta, potatoes, etc.
Consuming carbohydrates in the range of 100–150 grams per day can be helpful. If you want to lose weight quickly, going under 50 grams per day can be extremely effective.
Reducing carbohydrates also has another great benefit: it lowers your insulin levels. This causes your kidneys to start shedding excess sodium and water from your body, significantly reducing bloating and water retention.
6. Get enough sleep and avoid stress
Sleep and stress levels are often overlooked when discussing health and weight. Both are extremely important for optimal body and hormone function.
In fact, not getting enough sleep is one of the biggest risk factors for obesity. One study found that short sleep duration increased the risk by 89% in children and 55% in adults.
Poor sleep can also increase hunger and cravings, causing a biochemical tendency to gain weight by disrupting hunger hormones like ghrelin and leptin.
Excessive stress can increase levels of the hormone cortisol, which is known to increase belly fat accumulation and the risk of chronic Western diseases like type II diabetes and heart disease.
Therefore, it is important to make time for quality sleep, as well as avoid unnecessary stress in your life.
7. Mindful Eating
Distracted or inattentive eating is one of the reasons people overeat and gain weight. It is important to be in tune with your body and pay attention to its hunger, fullness, or satiety signals.
Many people who struggle with weight gain or obesity often eat out of habit or boredom, rather than out of necessity.
This often happens when people are doing something else at the same time, such as watching TV or surfing the web.
In these cases, practicing mindful eating can be helpful. Mindful eating is a strategy that helps people differentiate between emotional eating and true hunger.
Mindful eating involves paying full attention to what you are eating, without distractions, chewing slowly and enjoying each bite. This not only makes meals more enjoyable but also reduces the risk of overeating and weight gain.
In short, losing weight does not have to be a stressful journey with complicated calorie calculations. Just changing a few simple habits such as eating a smart breakfast, getting enough sleep, eating mindfully or using smaller plates, you can help your body regulate itself and lose weight naturally. The most important thing is patience and sustainability, the weight will gradually change in a positive direction, and you will find yourself healthier, more active and confident every day.
