13 Proven Ways to Lose Weight Without Diet or Exercise.

13 Proven Ways to Lose Weight Without Diet or Exercise.

Sticking to a conventional diet and exercise plan can be difficult.

However, there are several proven tips that can help you eat fewer calories with ease.

These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

Here are 13 ways to lose weight without diet or exercise. All of them are based on science.

1. Chew Thoroughly and Slow Down

Chew Thoroughly and Slow Down | Medicare Spots

In order to eat slowly, you actually need to chew your food several times before swallowing it. This can help you reduce calorie intake and lose weight. In fact, several studies have found that people with weight problems tend to chew their food less than normal-weight people do.
However, there may be a limit to how much chewing you can do and still enjoy a meal. One study found that chewing each bite for 30 seconds reduced snacking later on, but also significantly reduced meal enjoyment.


Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.

Other Benefits Of Eating Slowly

Eating slowly and chewing thoroughly can improve fullness and help you lose weight. However, slowing down can also improve your health and quality of life in other ways:

  1. Increase your enjoyment of food.
  2. Improve digestion.
  3. Help you absorb nutrients better.
  4. Promote healthy teeth.
  5. Make you feel calmer and more in control.
  6. Reduce stress.

2. Use Smaller Plates for Unhealthy Foods

Use Smaller Plates for Unhealthy Foods | Medicare Spots

Despite these limitations, the mathematical relationship is significant – a small increase in the size of dishware potentially results in a substantial increase in calories available to consume. In absolute terms, the difference is worsened for bowls or if the food is high in calorie density. The difference in practical terms is more complex and related to individual differences, available foods and possibly time required to reach satiety, which is a complex physiological and psychological relationship between food quantity, calorie density, food quality, eating time, and environmental stimuli.

How it Work!

Small bowl or plate + low calorie-dense food + one serving = lower relative calorie intake.
Small bowl or plate + high calorie-dense food + multiple servings = higher relative calorie intake.
Large bowl or plate + low calorie-dense food + one serving = lower relative calorie intake.
Large bowl or plate + high calorie-dense food + multiple servings = higher relative calorie intake.


Smaller plates can trick your brain into thinking you’re eating more than you actually are. therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less.

3. Eat Plenty of Protein

Eat Plenty of Protein | Medicare Spots
  • Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories (7Trusted Source).

  • This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1 (8Trusted Source).

  • One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods (9Trusted Source).

  • If you currently eat a grain-based breakfast, you may want to consider switching to a protein-rich meal, such as eggs.

  • In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast (10Trusted Source).

  • What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.

  • Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.


Adding protein to your diet has been linked to weight loss, even without exercise or conscious calorie restriction.

4. Making the switch to a high-fiber diet

Making the switch to a high-fiber diet | Medicare Spots

If you’re new to eating high-fiber foods, it’s best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink.

Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea. These should go away once your digestive system becomes used to the increase in fiber, but adding fiber gradually and drinking plenty of fluids can help avoid discomfort.

Tips for getting more fiber from meals at fast food restaurants:

  • Tips for getting more fiber from meals at fast-food restaurants:
  • Choose sandwiches, burgers, or subs that come on a whole wheat bun or whole grain bread.
  • Try a veggie burger. Many taste much better than they used to and contain two or three times more fiber than a meat burger.
  • Select a side of beans for a healthy fiber boost.
  • Choose nuts or a salad over fries or potato chips.
  • Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.
  • Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar versions if possible.
  • Finish a fast food meal with a fruit cup, fruit and yogurt parfait, apple slices, or a piece of fresh fruit.

5. Drink Water Regularly

Drink Water Regularly | Medicare Spots

If you really want the water you drink to help you lose weight, you should follow the “8×8” rule recommended by most nutritionists: Drink eight eight-ounce glasses of water per day for weight loss and to maintain an ideal weight. You might need to drink more water if you exercise a lot or sweat heavily, or less water if you drink other beverages like herbal tea (make sure they are decaffeinated).


Drinking water can help you eat less and lose weight, especially if you drink it before a meal.


Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.

6. Serve food in multiple small portions

This method is most useful in a buffet or snacking situation. One study divided single meals into smaller portions to test whether people expected to feel fuller after eating the same amount of food in separate units.

They found that by dividing foods into three or six separate portions, the participants’ expected level of fullness was greater.

When eating at a buffet, a person can take multiple small plates to split the food across. When snacking, they can cut up the snacks and place them on different small plates.

A person can also try dividing mealtimes up into several small courses, instead of putting everything on one plate.


Larger portion sizes have been linked to obesity and may encourage both children and adults to eat more food.

7. Sleep Well and Avoid Stress

Sleep Well and Avoid Stress Medicare Spots

A good night’s rest is essential for general health and weight maintenance. Poor sleep disrupts important hormones, including those involved in metabolism.

Getting less than 6 hours of sleep a night can increase a person’s risk of being overweight or obese.


Raised stress levels can also disrupt hormonal balance. When a person is stressed, their body produces hormones called glucocorticoids. Too many glucocorticoids can increase a person’s appetite, leading to weight gain.

Stress can also trigger emotional eating. Emotional eating is when a person eats unhealthful foods to try to control and improve a negative mood.


Poor sleep and excess stress may imbalance several important appetite-regulating hormones, causing you to eat more.

8. Serve Unhealthy Food on Red Plates

Serve Unhealthy Food on Red Plates | Medicare Spots
  • One unusual strategy is to use red plates to help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods.

  • Eating from a red plate could help dieters lose weight, scientists claim.

  • Serving up meals on red plates or drinking from red cups cuts consumption by about 40 per cent, according to one study carried out by German and Swiss academics.

  • Researchers say the colour red may encourage diners to avoid snacking because it is commonly associated with the idea of ‘danger, prohibition and stop


Red plates may help you eat fewer unhealthy snack foods. This may be because the color red triggers a stop reaction.

9. Reducing Sugary Drinks in Your Diet

Take a minute and think about what you drink in a typical day. Unless you are a true water lover, you may be getting some extra, unneeded calories through sweetened soft drinks, sodas, iced tea, coffee, juice, and energy and sports drinks. In fact, sugary drinks are the number one source of added sugars in our diet.

Some research suggests that when you drink calories, you aren’t as satisfied as when you eat the same amount of calories in food. This could lead to eating more calories than you need.

  • Cut back slowly – If you have sugary drinks like sodas and sweetened teas on a regular basis, start cutting back now. Mix half sweetened and half unsweetened while you get used to less sugar, and gradually reduce the sweetness.
  • Choose water – Replace sugary drinks with water. That can seem like a challenge if you aren’t a big fan. Here’s how to drink more water:

-Carry a refillable water bottle or keep a cup at your desk to make water the easy choice.
– Add slices of your favorite fruits for a boost of flavor.
– Try seltzer or sparkling water if you prefer fizzy carbonated drinks.

  • Sip a smoothie – When you’re in the mood for something sweet or need an afternoon energy boost, skip the coffee and soda and try a budget-friendly homemade smoothie! Blend frozen fruits and veggies with plain, low-fat yogurt, milk or water.

10. Do Your Favorite Workout

If you hate going to the gym, high five! Gymming is not my thing, but dancing is. I am sure there is a form of exercise that makes you feel better instead of weighing you down. What about brisk walking, walking your dog, jogging, swimming, or cycling? The basic point is, get one hour of exercise every day. Start slow, learn the correct technique, prepare your body and mind, and then give your 100% to the 60 minutes that you are going to spend on your body. I guarantee you will fall in love with these 60 minutes of your day and look forward to working out.

11. Eat Without Electronic Distractions

Eat Without Electronic Distractions | Medicare Spots

Regardless of why you do it, there is an impact when it comes to eating healthy, so I offer this simple advice: Don’t eat in front of the TV/computer/other electronics!
Eating when we are distracted, such as when we are on our electronics, means that we are more likely to overeat. This is because we are not paying attention to our hunger and our fullness levels. We’re paying more attention to what we are watching or doing, than when our body is saying its full. 

It may sound simple, but if you’ve formed a habit of distracted eating, it might be hard to break. Next time you sit down to eat a meal (or even a snack), take a 10-minute break to enjoy your food! You will most likely end up being more productive after taking a break and will avoid the pitfalls of mindless eating.

Distracted eating may add to weight gain

12. Have Your Dinner Before 7:30 PM

Late night eating should be avoided as you are more likely to pile on extra pounds. In fact, you should have your last meal before 7:30 p.m. to avoid binging on a snack before dinner time. Herbal tea is a good option to satisfy your hunger after dinner. Brush your teeth to divert your mind from the idea of eating.

13. Take Care Because You Love Your Body

Take Care Because You Love Your Body | Medicare Spots

People confuse the two. Love your body and lose weight. No one is saying that you need to lose weight to love your body. That’s a trap. What we are saying is, you love your body and therefore, must take care of it. If you feel healthy and are fit and active, you don’t need to lose weight. But if your physical and mental health is getting affected, you should consider losing the extra flab – without attaching “lose weight” to any negative emotion. You should take care of your body the way it takes care of you.