Proven Ways to Lose Weight

Chew Thoroughly and Slow Down

Your brain needs time to process that you’ve had enough to eat.

Chewing your food thoroughly makes you eat more slowly, which is associated with lowered food intake, increased fullness and smaller portion sizes.

The typical food plate is larger today than it was a few decades ago.

This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger.

Protein has powerful effects on appetite. It can increase feelings of fullness, reduce hunger and help you eat fewer calories.

This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.

Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat a lot more.

This is also linked to weight gain.

Eat Fiber-Rich Foods

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake

Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.

Studies also indicate that one type of fiber, viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake

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

One study in adults found that drinking half a liter (17 ounces) of water about 30 minutes before meals reduced hunger and lessened calorie intake