If you want to lose weight without diet and gym, do these five things.

This theory is supported by Michael Greger, author and founder of Nutrition Facts.org, according to which the loss of weight is absolutely possible thanks to science.

He replays this in his book published on December 10, with the title: Basic health science and permanent weight loss!

Five of these scientific - based weakening strategies are detailed within his book.

1. Drink Water Before Eating

Drinking water is a natural metabolic fortification and works best!

“Drinking a glass of water four times a day helps eliminate almost 100 extra calories. Even better if it is cold water, which further increases metabolism because the body must work to bring the fluid to body temperature”, Greger says.

Moreover, remember that water has a natural filler effect on its stomach.

2. Choose an anti-cleaner

Sitting at the table and starting with an apple, a salad not loaded with spices, or a vegetable - based liquid soup is an excellent starting point to control calories.

This strategy always works if you limit yourself to quantity or your preferences! Because a team of researchers have conducted a study to confirm this! A group of people consumed pasta and another salad group as start.

The first group started at 900 calories, and the second at 200 calories. And at the end of the study, those who ate the salad and apple before the meal had consumed 300 calories less total than those who had eaten the macaroni or foods that were heavier.

3. Use apple vinegar

Of course, acidic substances help stabilize blood sugar levels. “Uthula has been used in medicine since ancient times”, Greger writes in his book.

In fact, prior to the arrival of glichemia drugs, it served as a popular drug for diabetes.

This is important because the blood - fluctuating sugar level is the reason that during one day, it can cause us to abandon wholesome eating habits that can result in an abundance or unhealthy diet.

4. Never eat before a screen

A simple gesture: Eliminate each type of screen at mealtimes.

“Do not eat while watching TV or use the phone because the distraction moves you to eat more”, the author points out.

One of these studies proved that the men and women who ate while watching TV consumed an average piece of pizza more than their screenless counterparts.

A similar study analyzed the evening meal of subjects listening to the radio. The result: they ate up to 77% more sweet food than those they ate in silence.

5. Eat Slowly

We're all in constant battle with time, rhythm, almost everything has to do with our lives! But remember something! It takes 20 full minutes to consume a meal, and that is so essential.

“Studies have shown that no matter how much time we chew food, having extra time to eat can lead to reduced calories”, writes Greger.

Your 20 - minute commitment to each meal allows you to reach naturally the feeling of satisfying by getting up from the most full table, but that you have actually eaten less.