Numerous nutritionists and health aficionados have repeated time and time 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 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. Here are six proven ways to support weight loss without calorie counting.
If You Use Small Plates You May Find Yourself Eating Less
Your brain is a vibrant and complex organ.
As mysterious and powerful as it is, simple lifestyle habits easily trick the brain.
Eating behaviors are one such habit, and the brain is the part of the body that decides whether we should eat or stop eating.
According to the American Journal of Preventive Medicine, 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, the International Journal of Obesity 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 possible 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.
Counting calories has gotten a bad wrap over the years. With today’s new and exciting weight-loss apps, like Noom, you can easily note what you’re taking in so you know better what you need to burn off to lose weight.
Eat More High-Fiber Foods to Make Yourself Feel Fuller While Taking in Less Calories
According to Obesity, another way to accomplish satiety while taking in fewer calories is to consume foods that are rich in fiber and have low energy density.
This means eating food that contains high amounts of water content like specific fruits and vegetables, the American Journal of Clinical Nutrition reports.
Research in the International Journal of Obesity and Related Metabolic Disorders 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 a study in Obesity Research states, one study has shown that a woman who ate low-density energy soup experienced 50% more weight loss than women who consumed low energy snacks.
One food that is abundant in soluble fiber is vegetables. They have been known to trigger weight-loss in some studies.
According to the ADA journal, soluble fiber is 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 with weight-loss.
Our Final Thoughts: Eat more food that is low in energy density, and you could feel fuller 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.
There have been studies showing the benefits of consuming eggs at breakfast in comparison to eating grain-based foods like bagels.
This could trigger weight-loss without you even thinking about it.
According to research in the Journal of the American College of Nutrition, one study 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.
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.
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 incredibly healthy and up there regarding the 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 on 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.
Eggs are relatively low in calories and fat, especially when you use an egg substitute of egg whites. Keep track of the calories you’ve cut by making the switch from that bagel to eggs with a clinically-proven weight-loss app like Noom.
Higher Intake of Protein Could Decrease Appetite, Help Build Muscle and Elevate Fat Burning
Some individuals out there think protein drains calcium from the bones.
This just isn’t true at all.
The science behind weight loss disproves this notion, stating that protein can elevate fat burning, decrease appetite, and ultimately lead to weight-loss.
Protein decreased hunger and enhanced the feeling of satisfaction following a meal, causing you to eat less.
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.
According to information in the International Journal of Obesity and Related Metabolic Disorders, because of the “full” feeling you get following a meal containing protein, you could experience “autopilot” weight-loss by just adding protein to your diet.
Protein is a fantastic way to gain muscle, as well.
Muscle tissue is always active on some level, burning calories even when you are sitting around the house, research in the American Journal of Physiology 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 products with every meal to reap the benefits.
Sleep Well and Steer Clear of Stressful Situations
As research in Endocrinology and Development 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%, research in Sleep states.
A study in the International Journal of Obesity also says that less sleep per night is directly related to excess body fat.
If you aren’t getting enough sleep, your appetite can increase and trigger a biochemical reaction which disrupts your hunger hormones, causing you to gain weight.
According to Psychoneuroendocrinology, stress can also play a part in the elevation of a hormone called cortisol, which is guilty of promoting the storage of fat – around the belly.
We can’t stress enough how crucial it is to find the time to sleep well, as well as avoiding any stress-related factors in your life, 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 daily 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.
Getting better sleep is just one lifestyle change that can help with weight loss. Noom, a clinically-proven weight-loss app, supports your healthy lifestyle changes and helps connect you with new changes so you lose weight and keep it off.
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 a study review in the journal Obesity, studies are showing the importance of this, observing participants who ate fewer carbs, automatically losing weight with minimal effort.
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. Most low-carb and keto diets suggest eating as few as 20g of carbohydrates for weight loss.
Our Final Thoughts: Reducing your carb intake could lead to decreased appetite and trigger weight-loss without you even thinking about it.
What Users Are Saying
“Study suggest that people who structure their own systematic rules for eating, and adhere to them regardless of feelings of hunger and satiety, are markedly better at keeping weight off compared to those who follow special diets or eat for pleasure and satiety.”
“Most people’s “normal” eating is damn near overeating. We’ve become so accustomed to satisfying every little craving we have we unintentionally overeat. I feel like if people ate when they were actually hungry (not craving a snack) and didn’t eat for pleasure weight problems would be a thing of the past.”
“Exercise is more critical than diet to maintain weight loss, suggests a new study, which found that successful weight-loss maintainers rely on physical activity to remain in energy balance, rather than chronic restriction of dietary intake, to avoid weight regain.”
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.