Ways to lose weight without diet pills: 1. Supplementing vitamins. Although taking a single vitamin will not contribute much to your weight loss plan, it can reduce the dietary intake corresponding to its nutrients.

2. Choose a suitable dining location. A pleasant cocktail party or sumptuous banquet is often a great opportunity to eat and drink, which is difficult to grasp.

If you want to control your food intake, try to sit at the end of a long table.

In the middle position, there are always dazzling delicacies in front of you, which makes people overwhelmed.

3. Check your email. Your inbox is probably a gathering place for various nutritional information, which contains many practical tips.

One study found that people who read a weekly health newsletter consumed more fresh produce, had a lower conversion rate to fat after 16 weeks, and maintained adequate exercise.

4. Turning off the lights and candles to create a completely dark environment at night can cause people to lose weight unconsciously.

Researchers at The Ohio State University have shown that mice that sleep in total darkness are less likely to gain weight than those that doze under bright lights or dim lighting.

Mice that slept under lights ate at odd times (such as late at night).

5. Don’t feel guilty Even if you eat a lot of junk food, don’t put pressure on yourself.

People who lose weight often respond by overeating when they are stressed.

The pressure mentioned here also includes the guilt they feel about the food they have in their stomachs.

6. Watch less TV The average adult spends 5 hours a day watching TV.

Researchers tried using an electronic locking system to force subjects to halve the time they watched TV, and found that they consumed an average of 119 more calories per day.

7. The right snacks to boost your metabolism may sound like a late-night infomercial.

Whole, unprocessed foods require more energy to break down and digest than refined foods.

Therefore, when you eat this type of food, you will burn more calories.

We just need to make simple changes - brown rice instead of white rice, whole apples instead of juice, and over time, our body fat profile will be completely different.

8. Small Plate Eating conducted a study on ice cream buffets.

Participants were given 17- or 34-ounce bowls and 2- or 3-ounce scoops.

As a result, those who were given larger bowls ate 31% more than those who were given smaller bowls.

Those who were given larger bowls and larger spoons ate 57% more on average than those who were given smaller bowls and smaller spoons.

9. Eat something spicy According to research, people who drank soup with a teaspoon of cayenne pepper consumed an average of 60% less in their next meal than those who drank only light soup.

Scientists say that chili peppers in the diet can promote human metabolism.

10. Save your bread In the battle against fat, instead of limiting your carbohydrate intake, it's better to eat them regularly.

One study showed that the daily diet of 100 obese subjects was strictly controlled at 20% protein, 30% fat, and 50% carbohydrate.

The first group ate only starch throughout the day, and the second group ate a little more carbohydrate.

Six months later, it was found that the second group felt more full throughout the day, had lost the most weight, and shrunk their waist circumference the fastest.

11. Sweat a little After a 60-minute fitness class, exercising to lose weight is really tiring. We still have to reduce our caloric intake to achieve our weight loss goals.

However, it is undeniable that exercise is beneficial to cardiovascular and cerebrovascular health and mental health, and it is also the key to maintaining weight loss and not rebounding.

As a bonus, your muscles will burn a small amount of calories.

Aerobic exercise about 5 times a week can keep metabolism flowing smoothly.

12. Sleep in a cool room A cool bedroom improves sleep quality and boosts metabolism.

Most people maintain a constant indoor temperature through various home appliances to avoid temperature stimulation of the body. However, this also prevents the operation of the heat burning mechanism in the human body.

Sleeping in a cool bedroom allows the body to burn its own heat to maintain body temperature for several hours, which is an excellent way to lose weight.

13. Have a drink Studies have found that women who drink one to two drinks a day gain less weight than those who don't drink or are heavy drinkers.

The researchers can't explain why, but they say those who drank one to two glasses of wine consumed relatively fewer calories.

Moreover, they consume more calories after drinking than men.

14. Eat some sugar. It is generally believed that choosing other foods to replace sugar will make it taste lighter.

However, researchers point out that this can be a nightmare for your waistline.

In experiments, mice given sugar substitutes (such as non-caloric saccharin) gained more weight than mice given sugar.

Scientists speculate that sugar substitutes that don't add extra calories confuse the digestive system and therefore don't have the balancing effect of burning calories like real sugar.

It can be concluded that it is better to consume small amounts of sugar in moderation, such as fruit yogurt.