These smart and easy tips will help you slim down, and you don't even need to lace up yoursneakers.

It’s a perennial question: Can you lose weight without exercise? Let’s start with this: Exerciseis terrific for your body and mind, in so many ways. It cuts down on your risk for a multitude ofdiseases and can lower your incidence of depression, anxiety, and other mental healthproblems, as well as boost your energy, help you sleep, and more. It can also help you get andkeep a fitter, slimmer body. So exercise = health, and we should all move our bodies every day.

That said, when it comes to losing weight, what you eat is key—and studies show there areplenty of weight loss strategies that have nothing to do with exercise. Check out these 14science-backed, slim-down tips.

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1. Control your portions.

When you’re at home, eat from smaller plates and bowls. You’ll likely take in fewer calories, andit tricks your brain into thinking you’re chowing down on more than you actually are. (Do theopposite when you’re eating healthy foods, like salads or roasted veggies—then it makes senseto supersize those dishes!). Another important tip: Don’t eat from packages of anything, eventhose “healthier” chips or crackers. Portion some out into a dish, and put the bag or box away.

Hey, Let's Talk About Why You Want to Lose WeightWhen eating out, portion control can be a tougher challenge, given the giganto serving sizes inrestaurants, so before you go, think about how you’re going to handle that. You can order anappetizer and small salad instead of an appetizer and main dish; you can split a dish with afriend; or you can ask for a to-go box right up front, and put half your meal in there before youdig in. Have a plan and intention ahead of time and you’re more likely to stick to it.

2. Eat more fiber.

“Fiber helps with weight loss in so many ways,” says Karen Ansel, M.S., R.D.N., author ofHealing Superfoods for Anti-Aging: Stay Younger, Live Longer. “For starters, it expands in yourgut like a sponge so it’s a natural appetite suppressant. Plus, the latest research is finding it hasbeneficial impacts on good gut bacteria that help produce hormones in the gut that tell yourbrain you’ve had enough to eat. Aim for at least 25 grams a day from a variety of foods likewhole grains, beans, fruits, and vegetables.”

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3. Load up on protein too.

“Like fiber, protein naturally helps you feel full by influencing the production of satietyhormones,” says Ansel. “It takes a long time to digest, so you’re unlikely to go scrounging for asnack after a protein-rich meal. And here’s a neat trick: Protein also takes more energy to digestthan, say, fat or carbs, so you don’t store as many of its calories. For maximum impact aim for20 grams per meal from lean proteins such as fish, chicken, turkey, eggs, and low fat dairy.”

4. Get enough sleep.

It’s well-established that sleep deprivation can lead to weight gain. It comes down to hormones:Sleep deprived people produce more ghrelin, an appetite-stimulating hormone. And theyproduce less leptin, the hormone that tells you when you’ve eaten enough. There’s alsoevidence that the overly-sleepy eat more calories, and more comfort-food-carbs. And it’s nosurprise that when you’re exhausted, it’s harder to control your impulses (meaning, grabbingcookie after cookie may seem like a fine idea).

5. Weigh yourself.

“I’m a fan of getting on the scale a few times a week,” says Ansel. “For a lot of people, weighingyourself can be stressful, but it can provide some really important feedback before things start tosnowball. You don’t have to weigh yourself every day, but stepping on the scale two to threetimes a week can help you nip weight gain in the bud, so you don’t have to take drastic actionwith your diet later.”

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6. Hydrate, hydrate, hydrate.

Sometimes when you think you’re hungry, you’re actually thirsty—maybe even slightlydehydrated. So in between meals, before you nosh on a snack try drinking a big glass of water.It’s also a good idea to do that before a meal: It leads to greater weight loss, one study showed.And carry a bottle with you throughout the day, to sip as you go.

7. Cut down on sugar.

“It’s unclear whether sugar in and of itself makes you gain weight,” says Ansel. “But one thing isfor sure—it tends to travel in foods that have way too many calories. Whether it’s soda,sweetened lattes, or dessert, these should be the first foods to go if you’re trying to slim down.”And remember, the sweet stuff is hidden in all sorts of foods—ketchup, bread, salad dressing,and so on.

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8. Don’t drink your calories.

It’s a simple way to take in less calories overall. But there’s another important reason to followthis rule: Drinking calories, rather than eating them, is less satisfying and doesn’t lead to thesame feeling of fullness, research shows. So that’s another reason why drinking yourcalories—especially sugary bevs—can lead to weight gain.

9. Eat more mindfully.

In other words, slow down. Your brain needs to catch up with your mouth and send the signalthat you’re full, and that’s harder when you’re speeding through your meal. Also, studies haveshown that when you’re distracted, you tend to eat more. So stash your phone, turn off the TV,and pay attention to what you’re eating.

10. Chew more.

A small study showed that “prolonged chewing” at lunch leads to eating fewer snacks later inthe day. It’s worth noting, though, that many of the study participants reported that they reallydidn’t enjoy the lunch, with all that chomping. So worth a try, but it may or may not work for you.

11. Stash food out of sight.

One study found that obese people are more likely to keep food around in “highly visiblelocations.” So do the opposite, especially with stuff that you don’t want to be munching all thetime. Meaning, that bowl of apples? Fine to keep it in your eye line. The bags of chips? Nuh uh.

12. Cut out diet sodas.

A recent study found that kids and teens who drink diet beverages eat more calories during theday. This is just one of several studies connecting diet drinks to weight gain. So again—water isa great bet! Want to make it more interesting? Get a water bottle infuser, an easy way to addfruit.

13. Breathe.

When you’re stressed, your levels of the hormone cortisol spike (it’s that fight-or-flightresponse). And some older studies have shown that people tend to eat more if they’re “highcortisol reactors” (you know, those people who particularly tend to lose their chill under stress).So to avoid that nom-nom-nom reaction (and to protect your health in so many other ways), taketime each day to do something to lower the stress temperature, whether it’s meditation,exercise, or sitting quietly with a good book.

14. Write things down.

“It may not be sexy, but study after study has shown that writing down what you eat is one of themost effective weight loss tools out there,” says Ansel. “Whether it’s in a journal, using the notesapp on your phone, or your favorite weight loss app, recording what you eat is the single bestway to identify those sneaky little ways you might be overdoing it.”