11 scientifically proven ways to lose weight without dieting

Dieting is a losing game. Some studies show that 9 out of 10 people who try to diet will fail.

Even people who are successful in dieting often struggle with the body's evolutionarily savvy attempts to store extra energy. In fact, scientists have found that the bodies of overweight people who are losing weight can work against them: when they lose weight, their metabolism drops, making it difficult to lose weight.

Experts agree that extreme diets are not a good long-term strategy for maintaining a healthy weight.
But there are a few simple things you can do to stay lean and satisfied in the long run.

11 PHOTOS

1. Drink. If you hate drinking water, add citrus fruits or carbonate it (without adding empty calories to your diet).

A 2016 study of more than 18,000 people in the United States found that those who drank more water were happier and consumed fewer calories each day. They also ate lower amounts of sugar, fat, salt, and cholesterol than the more dehydrated participants.

2. Whatever you drink, it's best to avoid sugar - and possibly artificial sweeteners.

Scientists studying the blood vessels of rats have found that although sugar and artificial sweeteners work differently in animals, they can increase the likelihood of developing obesity and diabetes.

3. Aim for seven to eight hours of sleep.

A 2013 study published in the journal Nature Communications found that sleep-deprived people are more likely to eat high-calorie foods and gain weight faster than well-rested people.

4. Making time for breakfast and lunch is a good way to avoid overeating at the end of the day. Try to eat before you become irritable and impulsive.

This advice is almost a cliché at this point, but research continues to suggest that breakfast lovers avoid belly fat when compared to people who don't eat in the morning.

5. If you're wondering where to start your day, consider high-protein yogurt sprinkled with nuts and berries (no added sugar).

Yogurt is the favorite breakfast of many nutrition experts.

6. Consider including healthy midday or midday snack in your diet.

When choosing snacks, avoid foods high in carbohydrates or sugar that masquerade as healthy and will keep you feeling full, such as cereals, granola bars, and bottled smoothies.

7. Plan ahead by making vegetarian cuts and snacks before you get hungry.

When we're hungry, it can be difficult to say no to foods that are bad for our waistline and are associated with a higher risk of cancer.

8. Train in the morning.

Studies have shown that people who exercise in the morning on an empty stomach can burn up to 20% more fat during exercise because they have to use more stored fat for fuel.

9. Eat more, including whole grains such as quinoa and brown rice.

Whole grains like oats, chopped wheat, and brown rice are great ways to satisfy your appetite and stay full. In addition, they are also rich in potassium, iron, and B vitamins.

10. Enjoy the fruit.

Fruits are another great way to include fiber in your diet to satisfy hunger. In addition, they are an excellent source of vitamins and water.

11. Pamper yourself sometimes.

If you are thirsty for wine, we suggest limiting your intake to one 150 ml glass (that's about a fifth of the bottle) and "really sip and really enjoy the drink."