Sticking to a conventional diet and exercise plan can be difficult.

However, there are several proven tips that can help you eat fewer calories with ease.

These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

• Here are 11 ways to lose weight without diet or exercise. All of them are based on science.

1. Chew Thoroughly and Slow Down

Your brain needs time to process that you’ve had enough to eat.

Chewing your food thoroughly makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portion sizes 

How quickly you finish your meals may also affect your weight.

faster eaters are more likely to gain weight than slower eaters 

Fast eaters are also much more likely to be obese.

To get into the habit of eating more slowly, it may help to count how many times you chew each bite.

• Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain.