Tip 1: Drink a glass of water before you eat a meal

Tip 2: Break up your 3 meals into many smaller meals throughout the day e.g. 5 - 10.

Tip 3: Cut out processed sugars.

Ease of Implementation: Hard. I would say it's difficult as your body is used to sugar on a daily basis from sugary drinks and food. You might be sugar-addicted without even knowing it. A sign that you're sugar addicted is sugar cravings (soft drinks, sweets) throughout the day and a parched mouth (which, as you have been consuming so much sugar, might also be indicative of diabetes, so you should get yourself tested). Giving up sugar at first is hard - you will find yourself being very lethargic and moody, even depressed. This is because processed sugars increases your endorphins (the chemical your brain needs to be happy) and suddenly depriving your body of most of its sugar causes you to be less happy.
Does it work? Yes definitely. I experienced this first hand in the past once you get past the moodiness it causes and build a non-sugar diet and habit. I've also heard of a friend who lost 5kg immediately once she stopped drinking milo twice a day. (Btw, milo is a meal replacement. Which means you shouldn't be eating a full meal when you're having a full glass of milo as the milo is supposed to act as your meal)


After cutting out sugars and eating smaller meals, it's inevitable that your body needs time to adjust. At these times, feeling peckish and having an "itchy mouth" will be something you would constantly experience. It's also at those times that breaking your newfound will for less sugar and meals would be particularly easy. Sometimes, you will find yourself craving for junk food and sugary drinks, and indulge. That's actually alright, as long as you don't binge.

Let me explain: since we are all about creating a calorie deficit, eating healthy with one or two "cheat" snacks and meals throughout the week is totally fine! In fact, you shouldn't beat yourself up about it and start to feel guilty. Never feel bad about yourself and go overboard in counting your calories. Think about it this way, after snacking a lot, eating smaller meals and cutting out sugar, it's okay to have some "guilty" foods like ice cream or fried chicken - just keep these in moderation and have your calorie deficit in mind.

Back to the topic on how to fill yourself up without over-indulging: Have some unsweetened drinks on hand like non-sweetened soy bean milk, oolong tea or green tea (like Ayataka green tea). Every time you feel hungry or peckish, drink a medium-sized glass of soybean milk. It will fill you up instantly as it is substantial without being high in calories. In fact, a glass of unsweetened soy milk is only 33 calories - so you can technically have 10 glasses a day and that's only 330 calories, much beneath your daily metabolic rate of 1.5-2k calories!

The same case can be said for other healthy snacks or drinks, like oats or apples.

Ease of Implementation: Medium. It's slightly difficult to give up unhealthy snacks, like potato chips and fried foods, totally, especially if you're a habitual junk food eater. But it's alright to indulge once in a while after you've "trained" yourself off them from an every day to an occasional eater.
Does it work? Yes. Using healthy meal replacement drinks like oats or soy bean milk will not only give you nutrients, it will also fill you up for less and contribute to a caloric deficit.


It's easy to break your newfound food habits, what with reduced sugar, smaller meals - you'll be feeling down from the lack of endorphins from sugar, possibly constantly peckish. However, your will power will pay off once you pass the 1 - 2 week mark and you see results.

First of all, every time you're hungry, your brain is basically telling you that you have not consumed enough calories when you #eatclean. Our brain is subconsciously trained to recognise the number of calories we eat: this is an evolutionary mechanism to keep us alive since our caveman days. The brain is predisposed to craving salty, high-caloric foods like McDonalds or oily stir fry, because these are the foods that make sure we do not have a caloric deficit. In our caveman days, this means maintaining fatty reserves and instinctively not starving to death because of lack of food. However, we don't actually need this innate instinct much, as in the modern day, food is plentiful and we no longer expend a lot of energy hunting for food. We are training ourselves to eat the same amount of calories or less, in a healthier manner. But, in doing so, our brain still tells us that we are hungry because now we are eating less oil, salt and sugar, even though we might have eaten the same amount of calories. For example, consuming 5 chicken salads (100 calories x 5 = 500 calories) will never feel as satisfying as eating 2 large pieces of fried chicken (250 calories x 2 = 500 calories) because when we are eating salads, our brain automatically perceives them to be unfilling due to the lack in oil, fat, seasoning and sugar, while it will associate the unhealthy fried chicken to be "good" for satiating hunger as it is "looks" high in calories = our brain's caveman instinct to prefer fatty foods for survival.

Every time you are hungry, question yourself and listen to your body: Are you really exhibiting physical signs of hunger (growling stomach, tiredness) or is your body craving an endorphin fix (i.e. eating for the sake of eating, as eating releases endorphins)? Or perhaps your mind "thinks" you have not eaten enough as it only counts oily, unhealthy meals as "calories"? In the last case, you might also be a "Boredom Eater", or a person that defaults to snacking or eating when you're resting! In the later three scenarios, you are not actually in need of satiation or food. You simply crave a sugar or food fix, or you're a habitual snacker! In these cases, try to drink a glass of water to hydrate yourself or have a healthy meal replacement drink like soy bean milk to control your impulse eating.

Ease of Implementation: Hard. It's difficult to give up the body's innate habits, like preferring foods with high sodium and fat content. It will also be confusing to find out if you're really hungry at first, or just bored/in need of an endorphin rush. Learn to recognise the real hunger signs.
Does it work? Yes. This tip is actually the most important tip in this whole article as it will determine if you have the resolve to follow through with your actions!

Bonus Tips section. In this section I will share a few tips that I have not tried fully to guarantee a result, but you can give them a try if you want.


Our body needs enzymes to combat inflammation and also to aid in digestion. Often a times, the body doesn't produce nearly enough enzymes to keep up with our digestive needs or our immune system. These are the times that we experience indigestion and sickness due to a compromised immune system. Enzymes also remove toxins from your body, prevent aging and break down fats.

Plant enzyme pills or drinks have the purported effect of helping break down foods (especially starchy foods) faster and having a weight loss effect. You can see their marketing here:


You will often hear your friends saying "Oh I'm on a diet - I don't eat carbs!". Cutting carbohydrates from your diet purportedly have a weight loss effect, as has been shown by countless scientific studies. This means avoiding rice, pasta, noodles and all sorts of ingredients used as a "base" in numerous cuisines worldwide. You can definitely try this although I don't suggest it, as carbs are a staple in our diets for thousands of years. If you don't eat carbs, the alternative is to eat a lot of protein (meats). Subsisting on a high protein diet will also cause some health problems, such as hypertension from the fatty animal proteins, which also causes high cholesterol and cardiovascular disease.

There you have it, 5+2 tips on how to lose weight without exercising or extreme dieting! Hope you enjoyed this article.

TL;DR:
Losing weight is about creating a caloric deficit i.e. eating less than what your daily metabolism rate burns.
1) Drink a glass of water before each meal. The water will fill you up and cause you to eat less.
2) Break your 3 big meals every day into 5 - 10 smaller meals OR only snack healthily when you are hungry. Eating smaller meals/snacking will reduce the amount of calories you eat, like when you are having 3 heavy meals a day. Snacking only when hungry also increases your metabolism.
3) Cutting processed sugars. Sugar, especially the fructose from sugary drinks, causes weight gain.
4) Healthy meal replacement drinks/snacks. When you are hungry from smaller meals, have a glass of soybean milk when you're feeling hungry.
5) Find out if you're really hungry, or just craving for a sugar/food fix, or if you are a "Boredom" habitual snacker. Often a times, or body isn't really hungry, but just craving an endorphin rush. At these times, avoid eating as you aren't really hungry.
Bonus Tip 1: Try digestive plant enzymes.
Bonus Tip 2: Cut carbs from your diet.