#1 Trick to Stop Overeating

Can you lose weight without breaking a sweat? Yes, says one weight loss warrior. Melanie Monarch is a fitness enthusiast who shares life hacks and advice with her followers. In a new viral YouTube video, she reveals her top, game-changing tips on how to lose weight without exercising.

1. Master Meal Timing

“This one tip alone will significantly play a big role in your weight loss if you actually stick to it,” she says at the start of the clip. “Master your meal timing. It's not just what you're eating but when you're actually eating it. If you restrict your eating window, your body's going to get used to burning fat even when you're resting.”

You Can Do This by Intermittent Fasting

“I like to do intermittent fasting, the 16-8 method,” she reveals. “This method is very doable because most of the fasting actually takes place when you're sleeping. I like to do 9:00 AM to 5:00 PM for my eating window because I'm a really early riser. But your timeframe can totally be adjusted according to what works for you.”

Or, Avoid Eating Three Hours Before Bedtime

Another option? “If you don't want to do intermittent fasting, not eating any food three hours before your bedtime,” she recommends. “It is going to help your body work on burning fat instead of digesting when it's time for you to go to sleep.”

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2. Prioritize Hydration

Number two, you need to “change the relationship” that you have with water, she says. “Make water your best friend. “We are going to want to drink a glass of water before every meal. This is going to help you not overeat because a lot of the time, we actually think we are hungrier than we really are when we're just dehydrated. Not only will this help with your portion control, but it can also boost your metabolism by 30%. Pretty cool.”

And, Ditch Juices and Any Sweetened Drinks

And, “ditch all of the juices,” she recommends. “If you love juices, pops, sweeteners, add sugar to your coffee, Starbucks. I get it. I love Starbucks. But if you really, really, really want to lose weight fast, you have to let those things go and make water your only drink. Just doing that alone is going to shed off so much weight. We don't even realize how much sugar is actually in these drinks. They are filled with sugar. Oh my god. I know it's going to be a little bit boring, and it's going to be quite a change to just have water. But if you really want to lose weight fast, you have to master just drinking water all the time. I used not to know how to have dinner without a cup of juice. It was just my thing. And when I just cut off having juice and having a pop, I literally noticed a weight difference within days. I'm not even joking. I noticed a difference in my face and in my arms. That's usually where I'll see the weight loss right away. Ditch those juices, ditch the pops.”

Limit Alcohol

Another tip for not drinking your calories? “If you like your alcohol, try to limit how much alcohol you're having. I promise you, if you just do this tip alone and forget everything else, you will notice a weight loss difference really quickly,” she says.

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3. Mindfully Eat

Number three, which she calls an “unpopular opinion,” is “mindful eating techniques,” something she is working on. “I eat really fast. We actually want to be doing our food and being present while we're eating it. Yes, that actually counts because when you eat fast, you're not giving your body a chance actually to break things down in the right amount of time. So it's getting stored as fact. You want to chew slowly and thoroughly to give your body a chance to break down the food. What helps me with that is not having a phone or not sitting in front of the tv. When you're eating, people who eat mindfully actually consume fewer calories and feel full for longer.”

Use Smaller Plates

One way you can do this is by using smaller plates. “Visual cues make a bigger impact than you think. So instead of using these plates all the time, swap it for these plates, and then you're just going to trick your brain into thinking that this is the standard size because it really should be,” she says.

4. Reduce Carb Intake

Number four is reducing carb intake. “If you're eating a lot of pasta, if you're eating a lot of bread, just don't even have that in the house. Literally, just don't buy bread. Bread is not your friend. If you want to lose weight fast and if you are going to have carbs, eat the good carbs like sweet potato and wild rice and have it in small amounts. The less carbs that you have, the quicker that you're going to see those results,” she says.

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Implement These Tips Daily

“If you follow these four tips, you will lose the weight fast, but you have to be serious about it, and it has to be implemented every single day,” she says at the end of the clip. “I like to hold myself accountable. I'll use a journal, and I also use my Fitbit app, and I'll actually log and write out what I ate every single day. When you're holding yourself accountable, and you have to actually write out or track the food that you're eating, you are going to be more mindful and more hyper-focused and aware of what you're doing. So it's always good to bring more attention to it. And remember, it's not just about losing weight. You want to be the best version of yourself that you can be. You want to be healthy, and you want to live as long as you can. That's what it's really about at the end of the day.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to naturally suppress your appetite and lose weight? Amanda Dobler (@healthwithamanda) is a certified nutritionist, fat loss coach, and weight loss influencer who regularly shares tips on how to lose weight. In general, she has a very “tough love” approach to weight loss. “How to naturally suppress your appetite if you're trying to lose weight,” she says in a recent viral video. “I've lost 20 pounds myself without dieting.” She also shares some other tips on how to lose weight in other videos.

Eat More Protein

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Her first tip? “Eat enough or more protein, always more protein,” she says. “My favorite lean protein options are Greek yogurt, eggs, chicken, Turkey, and fish.”

Also, Eat Fiber Rich Foods

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Two, “Eat enough fiber-rich foods,” says Amanda. “When I say fiber foods, I mean whole fiber foods, not a Fiber One bar. So some examples can be raspberries, apples, oranges, sweet potatoes, leafy greens.”

Drink Lots of Liquids

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Her third tip? “Drink a ton of liquid,” she suggests. “When I say liquid, I mean water, coffee, tea, seltzer, all gray options. Basically, anything that does not have a ton of added calories to it.” If you hate drinking “plain water,” she recommends mixing it with lemon, tea, fruit, or powdered vitamins.

Eat Calories Instead of Drinking Them

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Her fourth tip is, “Eat your calories rather than drink your calories,” she suggests. “A calorie is a calorie. Like 100 calories of carrots, it's the same as 100 calories in a Coke, but what they do for you is very different. And so eating 100 calories of carrots is going to keep you way more full just from the fact that you are chewing it versus drinking a can of soda,” she says.

Accept Hunger

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Next, “if you're trying to lose weight, it's normal to be a little bit hungry,” she says. “That's very natural, and you should feel there's a huge difference between actual hunger and a craving. So you really need to tune in and listen to your hunger cue.”

Don’t Binge Eat

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In another viral video, she reveals a few tips on how to avoid binge eating, which leads to weight gain. She explains that “binge eating, overeating, and giving into cravings are three very different things, but you can use this tool for all three situations,” she says. “Next time you wanna keep eating, and you know that you don't need it or you're not actually hungry and you want to not be eating it, this is what you need to do: Just don't do it seriously, just don't do it.”

Step Away From Your Food

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“The next time you feel like doing it, just do not do it,” she continues. “Put down the fork, put down the spoon. Step away from the food. Don't do it. This is the most simple thing like ever, but we truly all need to hear it.”

Don’t “Cope” or Slap a “Bandaid” on the Problem

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“A lot of us need permission to break away from our normal ways of coping. Even if that way of coping, such as stress eating or going towards food, is not actually helping us and not actually making us feel better, it isa comfort to us at the moment,” she explains. “The reason why I'm saying this, rather than, you know, telling you to go get a lower calorie snack or to replace it with a seltzer is, those are just bandaids,” she continues. “Instead, you need to dig deep and prove to yourself that you can do it and you will survive, and that's how you will work your way through it.”

Build Confidence

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She adds that what people lack in these situations “is the confidence to be able to get through it, but the only way that you gain confidence is by actually doing it,” she says. “Confidence is just a repeat of doing the same action and proving to yourself that you can do it and you will survive and do it. You can definitely do it.”

Stop Complaining

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In another video she encourages her followers to break a simple habit: Complaining. “So here's my list of things that you need to stop complaining about if you are trying to lose weight,” Amanda says. “This is just some tough love for you. If you are not in the mental state for any tough love, then guess what? You are holding your phone. You can swipe past me.”

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Don’t Envy Other People’s Food

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“So the first thing that you Here’s the list of things you need to stop complaining about if you're trying to lose weight is, when you are going out to a restaurant, and you order a meal and someone's meal looks better than yours,” she says. “It's one meal. So what if their meal looks better than yours? You can either choose for your food to look better or for you to look better.”

Don’t Obsess Over Food at Parties

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“Second thing, you're out to a party and there's a bunch of yummy appetizers around, and you are upset because you cannot eat all of them. You need to chill out, stop, go talk to someone else. Go do anything else besides think about food. There are other areas of your life that you can find joy in besides food,” she points out.

Accept Your Hunger

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“The third thing to stop complaining about if you're trying to lose weight is to stop complaining that you are still hungry,” Amanda states. “You are in a calorie deficit. It is normal. You are supposed to feel a little bit hungry. There's a difference between being a little bit hungry and starving. Are you starving? Probably not.”

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Don’t Freak Out Over the Scale

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“Number four, and this is the most important one that so many people are guilty of. You need to stop complaining when the scale does not move, not if it doesn't move. When it doesn't move,” Amanda instructs. “You need to chill out. If the scale hasn't even moved for two weeks, I probably wouldn't even be freaking out. But so many of you are freaking out. If it doesn't move after one day or two days, it's just stuck; it's all just part of the process. You need to get a little bit more mentally tough, and it will work out.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.