If you’re looking to know what you can do to start your weight loss journey in the new year, without changing your diet or exercise habits too much, take a look at these tips.

1. Eat more protein

Eating enough protein is one of the most important things to do when trying to lose weight, says David Stache, nutritionist for leading sports brand Warrior.

“Eating more protein in meals and snacks can satisfy hunger for a longer period of time, as it takes longer to digest, which in turn makes you stay fuller for longer.”

A study from Harvard School of Public Health also shows this, with research suggesting that a high-protein diet keeps you feeling significantly more full throughout the day than one that’s heavy in carbohydrates or fats. While other studies from 2006 prove that those who eat meals high in protein are less likely to feel snackish later on, due to the reduced levels of the ghrelin hormone – otherwise known as the “hunger hormone” – in the body.

And if you are working out, even a little bit, then protein is even more important. “Protein also gives your muscles what they need to recover post-workout, meaning you’re ready to be back in the gym or exercising much sooner,” our expert says.

It’s also easier than ever to get the right amount of protein for your size. And it doesn’t involve eating your own bodyweight in chicken. “You can get protein in various sources, such as protein snacks, like the Warrior RAW or Warrior CRUNCH flapjacks and bars that include high-quality milk 20g protein and have low sugar levels, but still taste delicious so you don’t have to feel like you are depriving yourself.”

“While going on a strict diet or constantly exercising are many people’s initial ‘go-to’ methods for weight loss, sustainable results can be achieved in far better and healthier ways,” Nutritionist David adds.

2. Don’t buy sugary foods

If you’re looking to lose weight without making major lifestyle changes, one of the best things you can do is reduce your sugar intake.

As David says, “Reducing sugar intake, exercising 4-5 times per week and introducing more protein can all be effective methods to help with weight loss.”

And there’s one sure-fire way to reduce sugar intake that works every time: don’t buy sugary foods on your weekly shop. A 2016 study found this to be one of the most effective ways to reduce the consumption of high-sugar foods as they concluded that if high calorie foods are more visible in the house, then residents are likely to weigh more than those who only have a bowl of fruit in sight.

However, there’s also evidence that says giving up sugar cold-turkey won’t work. As one study from Princeton University suggests, over time, intermittent sugar consumption is capable of producing a “dependency”, behaviour and neuro-chemical changes not dissimilar to substance abuse. It’s important to learn how to quit sugar slowly, choosing to substitute favourite snacks and drinks with healthy alternatives that produce the same effect.

3. Eat fibre-rich foods

Similar to eating more protein, a high-fibre diet has proven links to satiety and helping you feel fuller for longer.

One study looked at the properties of oats, a high-fibre food, and found that this classic breakfast staple helps to release satiety hormones that stimulate the release of peptides involved in regulating appetite. Whether eaten as part of a meal or included as an extract, the study found that oats have an overwhelmingly positive effect on reducing appetite over a few hours.

And along with its ability to help improve digestion, fibre has been proven to lower the risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Foods that are typically high in fibre include:

• Beans
• Lentils
• Popcorn
• Berries
• Avocado
• Whole grains
• Apples
• Dried fruit
• Potatoes
• Nuts

Some studies also show that a particular type of fibre, called viscous fibre, is useful for those trying to lose weight. One study, published in the American Journal of the College of Nutrition, shows that it not only increases fullness but reduces food intake in the hours after consumption.

4. Cook more meals at home

Studies from Johns Hopkins University suggest that those who cook at home more often have a healthier diet overall. This, the research suggests, is because restaurant meals tend to contain higher amounts of sodium, saturate fats and more calories that the food you cook at home.

Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, says that as well as this, home cooking is likely to use fresher ingredients and it gives people the chance to incorporate more vegetables and natural ingredients in their diet.

“This cuts out a lot of trans fats, preservatives and other unhealthy ingredients that are contained in processed foods,” he says. “Enjoying a meal that you have cooked from scratch can also make you feel a sense of accomplishment. This can boost your mental health and encourage you to exercise more frequently too, which is one of the most obvious ways to lose weight.”

5. Fix your sleep schedule

Three lockdowns and multiple disruptions to daily life later, it’s easy to see why some of us have been experiencing a serious lack of sleep. But if you’re looking to lose weight without diet or exercise, learning how to fix your sleep schedule should be a top priority.

“Aiming to enjoy more quality sleep is a realistic and beneficial way to lose weight or avoid weight-gain,” Hussain says. “Research has suggested a link between a lack of sleep and weight gain in people of all ages. This may be due to the duration of sleep affecting ghrelin and leptin levels; these are the hormones that regulate hunger. If you feel tired, you are also less likely to exercise, which can contribute to weight gain.”

He suggests setting up a consistent bedtime and wake-up time can help people get back into healthier habits. This is because it gets the body back into the routine of feeling tired and awake at the same time every day.

“This allows you to enjoy a longer and better-quality sleep each night, which will help to keep your hunger hormones in balance.”

“Not only that,” he adds, “You will be more inclined to exercise regularly because you’ll have the energy to do so.”