Without dieting or exercising, what other scientific ways are there to lose weight?

In the pursuit of health and ideal body shape, many people think of dieting and exercise when they think of losing weight. However, for some people, dieting is difficult to stick to, and exercise lacks time and motivation. So, is there a scientific way to lose weight without dieting or exercise?

1. Adjust your diet

Without dieting, you can increase the intake of vegetables, fruits, whole grains, and high-quality protein (such as chicken breast, fish, shrimp, and beans), and reduce the intake of high-calorie, high-fat, high-sugar and processed foods. Pay attention to the nutritional balance and diversity of food.
For example, eat brown rice instead of white rice, eat more green leafy vegetables, and choose low-fat meats.
2. Increase your daily activity

Try to reduce the time you spend sitting or lying down, such as standing more often, walking up and down stairs, walking or riding a bicycle for short distances, etc.
For example, stand up and move around for a few minutes every hour of work, watch TV while standing, or park your car farther away and walk a little further.
3. Get enough sleep

Lack of sleep may affect hormone balance and increase appetite. Ensuring 7-9 hours of high-quality sleep every day helps regulate metabolism and control weight.
For example, develop a regular sleep schedule and create a quiet, dark, and cool sleeping environment.
4. Reduce stress

Long-term high stress can lead to hormone imbalance, increased appetite and weight gain. You can reduce stress through meditation, yoga, deep breathing exercises, etc.
For example, spend 10-15 minutes a day doing deep breathing exercises or taking a yoga class.
5. Drink plenty of water

Water boosts your metabolism, and sometimes your body mistakes thirst for hunger, leading to unnecessary eating.
For example, drink at least 8 glasses of water every day and carry a water bottle with you to replenish water at any time.
6. Control your eating speed

Chewing slowly gives your brain enough time to receive the fullness signal, thus preventing you from overeating.
For example, chew each mouthful of food 20 - 30 times before swallowing.
7. Change the order of eating

Eat vegetables first, then protein foods, and finally staple foods. This will reduce the intake of staple foods.
For example, start your meal with a bowl of vegetable salad, then eat fish or chicken, and finally a small amount of rice or noodles.
It should be noted that combining multiple methods can often achieve better weight loss results, and losing weight requires a certain amount of time and patience, so you can't rush for success.