11 Science-Backed Ways to Lose Weight Without Strict Diet

Strict dieting isn’t the only way to slim down; there are a few small changes you can make in your lifestyle and eating habits that will help you lose more weight than you think. Here are some science-backed ways to lose weight without following a strict diet.

Tip #1 Eat Spicy foods

This one is good news for everyone who loves spicy food. Canadian scientists have proven that hot spices and sauces increase metabolism and keep us from wanting to eat something salty or sweet.

You can put as much spicy ketchup on your meatloaf as you want it. All comes down to Capsaicin, the compound that gives chili peppers their powerful kick, awakens our immune system, and decreases our appetite.

You can sprinkle some red pepper on your scrambled eggs, pasta or risotto, or try dipping your steak in a spicy sauce. Now, this doesn’t mean you should make hot spicy dishes for your breakfast, lunch, and dinner because that won’t do your system any good, so find your happy medium and stick to it.

Tip #2 Use a Hair Dryer

Hairdryers aren’t just for well-drying hair; you can also use one to help you lose weight. The heat makes you sweat, ridding you of excess water weight and thus, lose weight.

Instead of torturing yourself at the gym, grab a hairdryer. You can also make a hot ginger compress for even better results. All you’ve got to do is boil some fresh ginger root in a saucepan, submerge a washcloth in the hot ginger water. Let it cool down a bit, and put your DIY compress on your troublesome area. Don’t forget to place another towel over the compress to hold the heat.

Tip #3 Choose Your Plate Wisely to Lose Weight without Strict Diet

Researchers at Cornell University came to some interesting conclusions regarding the effect when your plate is the same or similar to the dish’s color. The same goes the other way around, too; we eat less when our plate and food colors are highly contrasting.

According to scientists, eating off blue dishes is the best way to go. Products like fish, meat, and vegetables are of a different color, and additionally, blue is known to slow down the heart rate and decrease appetite, of course. This doesn’t mean that all of your plates should be blue from now on but try to make sure your plate’s colors and the food on it don’t match.

Tip #4 Eat Cinnamon regularly

If you love cinnamon, it shouldn’t be a problem for you to stick to this recommendation, and if you don’t, maybe you’ll change your mind once you find out what it can do for your waistline.

A study published in the American Journal of Clinical Nutrition found that cinnamon can reduce hunger and decrease appetite when eaten every day. That’s because the components in this spice break down carbs. During the experiment, participants who ate rice pudding with added cinnamon were full for a more extended period than pudding without it. So cinnamon can keep you from overeating and putting on the pounds.

Tip #5 Turn The Light Up And The Music Off

You might be surprised and maybe a little mad to find out that restaurants use different ploys to make you eat more and spend more money.

According to scientists at Cornell University, lightning and music in eateries, which when combined can increase calorie intake by up to 18 percent. Soft lights cause relaxation and an increased appetite as for music it makes us eat faster.

Try this little experiment: make your dining environment at home the complete opposite; eat under the bright light and turn off the music. Trust me, you’ll be stunned by the result.

Tip #6 Do Aerobic Exercises

No matter how healthy you eat, incorporating at least a little bit of exercise in your life is a must if you want your body to look and feel good on the inside and out. A study published in the Journal of Applied Physiology recommends getting more cardio activities such as running, jogging, and swimming.

If you want to burn fat and lose weight, there are some crucial nuances you should be aware of. Aerobic exercises are excellent for younger and healthier crowds. For more mature people, weight training is the way to go since it’s more low-impact and helps them achieve better results.

Choose your workout plan according to your age and fitness level. Stick to it, and you’ll be welcoming your brand-new rocking body in no time.

Tip #7 Surround Yourself With Good Company

Eating in the company of someone you like versus somebody you can’t stand or feel awkward around are two entirely different things, even from a scientific point of view. Studies have confirmed that our dining companion has a massive impact on our eating habits.

Experiments have shown that people tend to have the same meals as their friends when they eat together. That’s only great if your friends eat healthy food. Plus, it’s also known that if the person next to us eats fast, we speed up too so. It’s better to be mindful of the people sitting with you at the dinner table.

If you know that somebody is a big fan of burgers and you’re on a diet, try not to tempt yourself instead of suggesting going to the movies, the bar, or at least to a restaurant that doesn’t serve burgers.

Tip #8 Be Mindful of Your Sleep

Don’t underestimate the power of sleep. It influences more processes in your system than you think, and your weight is one of them, as it turns out the risk of becoming overweight.

It often depends on the lighting in the room where we sleep. In their research, scientists Sunil Sharma and Monika Varro found that people who slept in dark rooms were less prone to weight issues than those who slept in slightly lit rooms. That’s why all light-emitting electronics in your bedroom should always be turned off at night.

The duration of-of your sleep also makes a big difference to keep your weight down. You need to get about seven to eight hours of sleep every night. Those who sleep less get hungry faster because of a hormone secretion disorder. Check your sleeping habits and make the necessary changes.

Tip #8 Consume More Dairy Products

Dairy products can become your ally on your journey of physical fitness. Science backs this claim. Dr. Michaels Mo, a nutrition and medicine professor at the University of Tennessee, confirms that people who eat dairy products three times a day lose weight much faster than those who don’t.

The best dairy products for weight loss include Greek, Yogurt, Cottage, Cheese, Fortified Milk, and Hard Cheese. Add them to your menu and enjoy the results.

Tip #9 Eat More Beans and Legumes To Lose Weight

In his research, Dr. Russell D’Souza proved that consuming five ounces of beans reduces our appetite and helps us lose about 11 ounces of body weight in six weeks. Plus, Beans, Peas, Chickpeas, and lentils contain lots of protein and fiber.

The complex carbohydrates in these products don’t increase our blood sugar levels as fast as the simple carbs in bread do, and if you don’t eat a lot of beans or lentils, you should start with small amounts. Add beans to your soup. Eat them instead of rice and potatoes or add cooked chickpeas to salads. Taking it slowly won’t stop it from doing the job.

Tip #10 Have Soup First, Then the Main Course

Studies show that eating soup before your main course reduces the number of calories you consume, and the best thing is that it doesn’t matter what kind of soup it is.

Just choose whatever one you like. The main rule is that it shouldn’t contain more than 100 to 150 calories. Try to keep it below this limit since really rich soups can have the complete opposite effect. The best choice for your Precourse soup is any vegetable soup.

Tip #11 Control The Room Temperature

Scientists in Australia have made yet another exciting discovery that can help anybody struggling with their weight. According to their research, even the room temperature matters.

When it comes to weight loss, there are two types of body fat: bad white fat that likes to build up and cling to our hips and midsection, and then there’s the good brown fat responsible for burning white fat and producing energy. But to kick-start these critical processes, the temperature of the room you spend most of your time in should be pretty low.

Experts suggest that the most appropriate temperature is around 66 degrees Fahrenheit. So try this trick out along with all the other ones.

I hope these science-proven tips on how to lose weight without taking on a strict diet helped you! Subscribe to us to read more of these weight loss and health-related posts.