Numerous nutritionists and health aficionados have said time and time again to eat less and move more. This is based on the science behind weight loss.
This is because of the assumption that calories are in control of whether we lose weight or gain it.
Unfortunately, this just isn’t the case.
There are many different foods, including supplements from It Works!, that affect not only hunger but hormones in our bodies.
Not to mention that calories are complex and unique and are not all considered equal.
The good news is, there are various ways to shed some pounds without even having to count a single calorie.
Below are six proven ways supporting the science behind weight loss without having to count a single calorie.
If You Use Small Plates You May Find Yourself Eating Less
Your brain is a rich and complex organ.
As mysterious and powerful as it is, simple lifestyle habits easily trick the brain.
According to PrecisionNutrition, eating behaviors are one such habit, and the brain is the part of the body which decides whether we should eat or stop eating.
According to NCBI, there is something you can do to trick your brain into thinking your body is taking in more food than you are.
This trick is only using small plates, NCBI reports.
When you pile on food using a larger plate, your brain thinks you are eating less than you are.
By just using a downsized version, your brain believes you are consuming the same amount of food when in reality it’s less – sometimes a lot less.
When you take advantage of the small plates in your kitchen, you are tricking your brain into feeling fuller and satisfied while eating fewer calories.
The best part about this trick is that it’s been studied and seems to work just fine. You can always count on the science behind weight loss.
Our Final Thoughts: It’s entirely feasible to trick your brain into thinking you are eating more than you are. By using smaller plates, you can accomplish this, and ultimately, take in fewer calories.
Eat More High-Fiber Foods to Make Yourself Feel Fuller While Taking in Less Calories
This means eating food that contains high amounts of water content like specific fruits and vegetables, NCBI reports.
NCBI claims that there have been well-documented studies pointing out that those who eat less energy dense foods will experience more weight loss than those who don’t.
As NCBI states, one study had shown that a woman who ate low-density energy soup experienced 50% more weight loss than women who consumed low energy snacks.
According to NCBI, soluble fiber becomes broken down by bacteria within the digestive tract to create a fatty acid called butyrate. This fatty acid has strong anti-obesity activities.
When you eat meats that are high in protein in combination with plant foods that are high in low-density energy, you create a pretty potent mixture that is sure to help along weight-loss.
Our Final Thoughts: Eat more food that is low in energy density, and you could feel more full and satisfied by taking in fewer calories.
Science Behind Weight Loss – Substitute Grains at Breakfast
That’s right, making a simple change to your breakfast could be an excellent way to lose some weight.
This could trigger weight-loss without you even thinking about it.
According to NCBI, one of the studies showed 30 obese women who consumed either eggs or bagels for in the morning, with the eggs group taking in fewer calories at lunchtime and for the remainder of the day.
The eggs have such a filling effect on the body that the women took in fewer calories the rest of the day.
Another study of International Journal of Obesity, pointed out the importance of eating eggs in the morning by splitting two groups of women (both groups were on a weight-loss diet) and giving one group eggs while the other group consumed bagels.
According to LiveScience, following the 8 week study, the participants in the eggs group had lost more weight than in the bagel group, experiencing 65% more weight-loss, 61% more of a reduction in body mass index, 34% more of a reduction of waist circumference, and 16% more of a decrease in body fat percentage.
Eggs are extremely healthy and up there regarding healthiest foods on the planet.
Cooking eggs are easy to do and don’t take more than a handful of minutes.
Our Final Thoughts: There are numerous studies; the science behind weight loss, showing the importance of eating eggs for breakfast, especially about weight-loss and caloric intake. Next time you wake up, think about making some eggs instead of a bagel or other grain-based breakfast foods.
Higher Intake of Protein Could Decrease Appetite, Help Build Muscle and Elevate Fat Burning
This just isn’t true at all.
The science behind weight loss disproves this notion, stating that protein, similar to the amounts found in Isagenix shakes, can elevate fat burning, decrease appetite, and ultimately lead to weight-loss.
The body burns more calories trying to digest and use protein, more so than it does carbohydrates and fat.
Protein decreased hunger and enhances the feeling of satisfaction following a meal, causing you to eat less, WebMD claims.
There have been studies showing that a 30% elevation of protein could trigger an automatic reduction in caloric intake up to 441 calories daily, The American Journal of Clinical Nutrition reports.
Muscle tissue is always active on some level, burning calories even when you are sitting around the house, NCBI states.
Eat meat whenever you can, in moderation, with every meal.
Our Final Thoughts: Eating protein makes you feel fuller and increases muscle tissue (especially if you lift weights) as well as reducing hunger. Eat meat, eggs, fish, and other protein product with every meal to reap the benefits.
Sleep Well and Steer Clear of Stressful Situations
As NCBI claims, when talking about weight-loss and calorie intake, the factors often left out in the cold are sleep and stress.
Both of these are magnificently essential for your body’s hormones.
Not getting enough sleep is among the strongest factors for gaining weight, says the science behind weight loss. With shorter sleep times elevating obesity risks in children by 89% and in adults by 55% , NCBI states.
NCBI also says that less sleep per night is directly related to excess body fat.
According to Psychoneuroendocrinology, stress can also play a part in the elevation of a hormone called cortisol, which is guilty of adding belly fat buildup.
We can’t stress enough how crucial it is to find the time to sleep well and sleep as long as you possibly can, as well as avoiding any stress-related factors in your life, a premise Relacore sells on, based on the science of weight loss.
And no, this doesn’t mean you should avoid going to work by sleeping all day.
Our Final Thoughts: Not getting adequate sleep and coming into contact with stress on a daily basis could be terrible for your health. Treat your hunger hormones (ghrelin, cortisol, and leptin) with care and get a good night’s rest. When these hormones are well taken care of, it could lead to weight-loss by reducing hunger cravings.
The Science of Weight Loss: Shaving Carbs off Your Diet
Possibly saving the best for last here, as your sure fire way to lose weight without counting a single calorie would be to decrease your intake of carbohydrates, says the science of weight loss.
According to NCBI, there are studies showing the importance of this, observing participants who ate fewer carbs automatically losing weight with very little effort.
According to The Journal of Clinical Endocrinology & Metabolism , one study showed, using 53 obese or overweight women, that those who were held to a low-carb diet for up to 6 months experienced twice as much weight loss all while still feeling satisfied with their meals.
Your best bet for carb-cutting would be to eradicate all of the food sources that contain the most carbohydrates, like pasta, potato products, bread, and so on, The American Journal of Clinical Nutrition reports.
The suggested intake of carbohydrates is around 100-150g per day, with anything less just being more efficient.
Cutting carbohydrates helps you decrease insulin, allowing your liver to release excess water.
Our Final Thoughts: Reducing your carb intake could lead to decreased appetite and trigger weight-loss without even thinking about it. Carbohydrates also trigger water weight-loss by reducing insulin.
Science Behind Weight Loss – Conclusion
All it takes are a couple of little tweaks to your eating habits and lifestyle to start losing some pounds with minimal effort. Decrease your hunger cravings and give your metabolism a boost by switching to eggs at breakfast time and increasing protein intake. Trick your mind by using smaller plates or simply get enough sleep; there are ways out there to make it easier on yourself while not having to count a single calorie and that’s the science behind weight loss.
Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.