There are effective methods to decrease your weight and to avoid gaining weight later on. Here are few scientifically proven methods to lose weight and get more fit without working out. Yep no pain, but no gain too, pun intended.
The common food plate is bigger today than it was a couple of decades back. This is disastrous, since utilizing a small plate may help you eat less by making portions look bigger. Likewise, a big plate can make a portion of food look smaller, making you include more food. You can take advantage of this method by serving healthy foods on big plates and less healthy food on small plates. Small sized plates can trick your mind into believing you are consuming more than you really are. In this way, it is smart to consume unhealthy food in small sized plates thus making you eat less.
Protein exerts a powerful influence on appetite. It results in increasing the feel of fullness, reduction in craving for food, and ultimately lead to intake of lesser calories. One study found that an increase in protein consumption from 20% to 30% helped members eat 400 fewer calories every day and lose 10 kilos in 10 weeks. In the event that you currently take a grain based breakfast, then you might need to consider changing to a protein-loaded alternative like eggs. 
Including fiber-rich foods results in increased early satiety helping you feel more full for longer periods of time. Research studies likewise demonstrate that a special sort of fiber known as the viscous fiber is especially useful for weight reduction. It causes an increase in fullness and thus lesser food consumption. Viscous fiber transforms into a gel when it interacts with water. This gel builds up the time it takes to assimilate supplements and slows off stomach emptying. Viscous fiber is found only in plant-based foods. Some examples are oat cereals, beans, asparagus, Brussels sprouts, and flax seeds. Viscous fiber is especially useful in decreasing food craving and subsequently food consumption.
Drinking more water can help you consume less, shed weight and get more fit, particularly when you take it before a meal. A study in grown-ups observed that drinking a large portion of water, about 30 minutes before meals lessened appetite and helped them eat fewer calories. Members who drank water before a meal lost 40% more weight over 10 weeks contrasted with the individuals who did not. If you substitute calorie-rich beverages, say aerated soft drinks or sugar-loaded fruit drinks, with water, you may experience a much more noteworthy effect. Drinking water before a meal may help you eat fewer calories. 
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