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A good night’s rest is essential for general health and weight maintenance. Poor sleep disrupts important hormones, including those involved in metabolism.

Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can result in you eating less.

Chewing or mastication initiates the process of digestion. Some preliminary research found that chewing each mouthful thoroughly and prolonging meal duration reduced food intake.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. These are known as plant-based foods. They're low in calories and high in fiber. Fiber helps you feel full. You can eat many kinds of plant-based foods to help you reach your goals.

However, those with obesity or other weight-related medical conditions can speak to their healthcare provider about supplementary medical solutions.

Knowing how to lose weight without dieting and how to maintain weight loss consists of understanding your body and your unique health needs. Oftentimes a nutritious diet, regular exercise, and a consistent sleep schedule can help facilitate weight loss.

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers.

According to research from 2016, almost one-third of people’s daily energy intake comes from snacking.

A meta-analysis of RCTs demonstrates that eating more protein than average leads to better lean body mass.

The painful pleasure of a successful workout ✅ Punish yourself for shortchanging your workout or diet.

You'll likely have some setbacks on your weight-loss journey. But don't give up after a setback. Simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle. The here results will be well worth it.

Avoiding caffeine and alcohol in the hours leading up to bedtime Exercising regularly, but avoiding vigorous activity close to bedtime