12 Science-Backed Ways to Lose Weight Without Strict Diets

year ago

Do you know that you need 1 hour and 40 minutes of brisk walking to burn the amount of calories contained in one chocolate bar? Of course it’s not so easy to get things under control and start losing weight, especially if you don’t know where to begin.

Bright Side will tell you about some tips that can help you get slim.

12. Eat spicy sauces.

Canadian scientists proved that spicy sauces increase metabolism and prevent us from eating something salty or sweet.

It’s recommended to eat dishes with hot sauces or spices. Capsaicin, the compound that gives red chili pepper its powerful kick, awakens our immune system and decreases our appetite. You can add some pepper into your scrambled eggs, pasta, risotto, or serve meat with a spicy sauce.

11. Use a hair dryer.

Very few people know that a hair dryer can help us lose weight. The thing is, heat makes you sweat and helps you get rid of unnecessary liquid in your body. You can use a ginger compress and heat it to have an impact the size of a particular part of your body. But keep in mind that this is only temporary since you will gain it all back after you rehydrate.

10. Choose plates carefully.

Scientists from Cornell University have proven that if the colors of your plate and your dish are the same you’re more likely to eat more than if the colors were contrasting.

If you have a choice of color, pick blue dishes: this color is considered to be the most suitable because products like fish, meat, and vegetables are a different color. This simple trick can reduce your appetite.

9. Eat cinnamon on a regular basis.

It was found out that cinnamon can reduce hunger and decrease the appetite if you eat it every day. Research shows that it controls carbohydrate metabolism. Subjects who ate pudding with added cinnamon were full for a longer period of time than those subjects who ate pudding without the spice.

8. Make the lights brighter and turn off the music.

If you like to eat out, you have to keep in mind that restaurants create an atmosphere to have an effect on the appetite: personnel turns on the music and makes the restaurant lightning softer. Soft lights cause relaxation and make a person want to eat more. As for music, it makes us eat faster.

Try to organize your dining environment in a different way: make the lights brighter and turn off the music. You’ll be really surprised by the result.

7. Do aerobic exercises.

Different studies show that aerobic activities like running, jogging, and swimming are the best if you want to burn fat and lose weight.

We also have to mention these nuances: elderly people achieve better results if they work out with weights. Young and healthy people who want to lose weight benefit more from doing aerobic exercises.

6. Choose good company.

It appears that our company affects our good and bad eating habits. Research has shown that people tend to have the same meals as their friends when they eat out together. It’s good if our friends eat healthy food but sometimes they don’t.

Additionally, if a person eats fast, we speed up too. So it’s recommended to be mindful of the people sitting at your table.

5. Try to get enough sleep.

The risk of obesity depends on the lighting in the room where we sleep. Scientists Sunil Sharma and Mani Kavuru have proved that people who slept in dark rooms were less prone to obesity than those who slept in lit rooms.

To lose weight, we also have to sleep 7–8 hours. Those who sleep less get hungry faster because of a hormone secretion disorder.

4. Consume more dairy products.

Different studies prove that dairy products help us lose weight. Michael Zemel, the professor of nutrition and medicine at the University of Tennessee in Knoxville, concluded that people who eat dairy products 3 times a day, lose weight faster than those who don’t consume them.

3. Eat more beans and legumes.

Dr. Russell de Souza proved that consuming 130 gr (5 oz) of beans reduces the appetite and helps us lose 0.3 kg (11 oz) in 6 weeks. Moreover, beans, peas, chickpeas, and lentils contain a high amount of protein and fiber. And the carbohydrates in these don’t increase our blood sugar levels as fast as carbs contained in bread.

People who aren’t used to this habit have to start with small amounts: add beans to your soup or eat them instead of rice and potatoes. You may also add cooked chickpeas to salads.

2. Eat your soup first.

Try to eat low-calorie soups before meals: this habit will help you get rid of some pounds. Studies show that eating soup before the main course reduces the amount of calories that you consume. By the way, soup ingredients don’t play a very important role: the main rule is that your soup shouldn’t contain more than 100-150 calories.

Really rich soups can cause an opposite effect, so it’s better to eat vegetable soups.

1. Control the temperature in the room where you spend a lot of time.

Australian scientists have found out that even the temperature matters when it comes to weight loss. The most appropriate temperature is 66° F. There are 2 body fat types: “bad” white fat that always grows and clings to our hips and “good” brown fat that is responsible for burning white fat and energy production. But to start these processes, the temperature should be pretty low.

What helps you stay in good shape? Share with us in the comments!

Please note: This article was updated in July 2022 to correct source material and factual inaccuracies.


You want me to eat in a refrigerator?? No WAY I want to be in a room that's 66F! Not without a blanket and a hat on, anyway!

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