7 Ways To Lose Weight Without Dieting – For Both Men And Women

5. 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.

Viscous fiber forms a gel when it comes in contact with water. This gel increases nutrient absorption time and slows down the emptying of your stomach .

Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.

A weight loss supplement called glucomannan is also very high in viscous fiber.

SUMMARY

Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.

6. Drink Water Regularly

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.

Participants who drank water before a meal lost 44% more weight over a 12-week period compared to those who did not.

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If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.

SUMMARY

Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.