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Diet and exercise are two key things that must be done to lose weight fast. But keeping to a regular exercise schedule may be difficult for most people, especially those who are busy working every day.

So, can a diet without exercise? Of course you can and will still be effective in losing weight.

Here are 11 diet tips that are effective in losing weight naturally as summarized by Wolipop from Healthline:

1. Chew Longer

Chewing food more thoroughly will make you eat longer. The duration of eating itself is associated with reduced food intake, increased satiety and smaller portions of food.

2. Use Small Plates for Unhealthy Food

Eating using small plates can help you eat less by making large portions of food. So if you want unhealthy food, it’s better to use a small plate so that the portion of unhealthy food becomes smaller.

3. Eat Lots of Protein

Diet without exercise should contain lots of protein. Protein can increase satiety, reduce hunger and help you consume fewer calories. Some protein-rich foods are meat, fish, yogurt, quinoa and almonds.

4. Hide Unhealthy Food

Putting unhealthy food where you can see it can encourage you to eat the food. It’s better to keep unhealthy food in a place that doesn’t look like a drawer or cupboard so it’s not easy to see when you’re hungry.

5. Eat Lots of Fiber

Other diet foods without exercise should contain lots of fiber. Fiber can help increase satiety and reduce calorie intake. In addition, fiber is also good for digestive health.

6. Drink lots of water

Drinking water before eating can help you eat less and lose weight. Especially if you make water as a substitute for drinks with lots of calories such as soda or juice.

7. Eating Less Portions

Large portions of food encourage you to eat more and gain weight. Serve smaller portions of food to lower your calorie intake and help your diet.

8. Eat without screen distraction

People who eat while watching TV or playing video games are often unaware of how much food they are consuming. This can cause overeating. So as much as possible pay attention to what you eat so you can eat less.

9. Get Enough Sleep and Avoid Stress

Lack of sleep on a diet can interfere with the hormones that regulate hunger, namely leptin and ghrelin. While stress can increase the production of the hormone cortisol.

The existence of these hormonal fluctuations can increase hunger and cravings for unhealthy foods, and will lead to greater calorie intake.

10. Reduce Sweet Drinks

Other diet tips without exercise to get thin quickly is to reduce sugary drinks. Because these drinks usually have added sugar with excess calories.

It’s easy to get excess calorie intake from sugary drinks because liquid calories don’t fill you up like solid calories from food. Better to replace sugary drinks with water, coffee or green tea.

11. Use Red Plates

One unusual strategy for a no-exercise diet is to eat on a red plate. Red plates can help you eat less. The explanation might be that we associate the color red with a stop sign or other warning sign

12. Drink Supplements

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