Simple changes in your lifestyle can help you lose weight without dieting, and maintain it. Sure, you can lose weight quickly. There are a lot of costly diets – while making you feel hungry and deprived. But what is the benefit of losing weight if you gain weight again to maintain a moderate and lasting weight? It is best to lose weight slowly. Many experts say you can do this without dieting. Instead, the key is to make simple adjustments to your lifestyle.
One pound of fat – 3500 calories. By burning 500 calories a day through adjustments to your nutritional pattern and exercise, you can lose about a pound per week. If you just need to maintain your current weight, burning 100 calories a day is enough to avoid the extra 1-2 lbs increases that most adults earn each year.
Use one or more of these simple painless strategies to help lose weight without dieting
1. Eat breakfast every day.
One common habit for many people who lost weight and kept them at a moderate weight is eating breakfast every day. People think that skipping breakfast is a great way to cut their calorie intake, but the reality is they usually end up eating more food throughout the day. Eat breakfast, whether at school or on the board. “Try a plate of whole grains covered with fruits and low-fat dairy products for a quick and nutritious start to your day.
2. Close the kitchen at night.
Set a time for you to stop eating so that you don’t give up for snacks late at night or while watching TV. “Have a cup of tea, have a piece of hard candy, or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then clean your teeth so that the odds of eating or drinking anything else decrease and this will help to Slimming.
3. Choose liquid calories wisely to lose weight without dieting
Calories accumulate in sweetened drinks, while not reducing hunger like solid foods. Satisfy your thirst with water, citrus, skim or low-fat milk or small portions of fruit juice. Try a cup of nutritious, low-calorie vegetable juice if you get hungry between meals.
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4. Eat more useful low-calorie food for slimming.
Eat lots of low-calorie fruits and vegetables to make you move away from other foods that have high fat and calorie content.
Eat more meat and more than eat vegetables or try starting lunch or dinner with a vegetable salad or a bowl of broth soup, says Barbara Rolls, Ph.D., author of The Eating Plan.
5. Replace refined flowers to whole grains.
Replace refined grains such as white bread, cakes, biscuits, and pastries with whole grains. Add much-needed fiber and it will fill faster so that you have less appetite for more food. Choose whole-wheat bread, pasta, brown rice, bran flakes, and popcorn.
6. Control your environment to lose weight without any dieting
Another simple strategy to help slim down and reduce calories is to control your environment – everything from supplying your kitchen with plenty of healthy dining options to choosing the right restaurants.
When it comes to parties, “Eat a healthy snack before so you’re not hungry, and be selective when you fill-up the plate in the buffet,” Ward notes: before returning to eat more, wait at least 15 minutes and get a large glass of water.
7. Reducing the amount of the meal.
If you don’t do anything else, but you reduce your food intake to between 10% and 20%, it will help you lose weight and lose weight. Most meals served in restaurants or at home are larger than you need. Brian Wansink, Ph.D., author of “Mindless Eating”, says: Control the amount of food you eat with small cups and dishes. You will not feel deprived because the food will appear plentiful on small dishes, too.
While eating paying attention to eating may help you consume fewer calories.
People who eat while watching TV or playing computer games may lose as much as they eat. This in turn can cause overeating.
One review of 24 studies found that people who were distracted in the meal consumed about 10% more in that session (4).
Additionally, absenteeism while eating has a greater impact on your eating later in the day. People who were distracted at the meal consumed 25% more calories in subsequent meals than those who were present.
If you consume meals regularly while watching TV or using electronic devices, you may be inadvertently eating more. These add extra calories and have a great effect on your weight in the long run.
9. Add more walking steps.
Get a pedometer and gradually add more steps until you reach 10,000 steps per day. Throughout the day, do your best to be more active while talking on the phone, strolling. Having a pedometer serves as a constant incentive and reminder.
10. Eat protein in every meal and snack to lose weight without dieting.
Adding a source of low-fat protein to every meal and snack will help you feel full for a longer period of time, so you are less likely to overeat. Try low-fat yogurt or a small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3 to 4 hours), to keep blood sugar levels steady to avoid breakdown.
11. Go to less fat substitutes.
Whenever possible, use low-fat dairy products and other products to lose weight without dieting. You can cut calories without any effort if you are using low-fat products,. Smarter alternatives: eating chickpeas. Add mustard sandwiches instead of mayonnaise; Eat regular roasted sweet potatoes instead of white potatoes; Use skim milk instead of cream in your coffee. Use a little vinegar on your salad instead of cream products.
12. Chew well and slow down you eating
Your mind needs time to process enough food. Chewing your food well makes you eat more slowly, which is associated with decreased eating, increased filling, and smaller portion size (1 ).
The speed of finishing your meals may also affect your weight. A recent review of 23 observational studies stated that people who eat food faster are more likely to gain weight than those who eat slow food (2).
Also, people who eat fast food are more likely to be obese.
To get used to the habit of eating more slowly, it may help you calculate how often each bite chews.
13. Drink water regularly to lose weight fast
Drinking water can help you eat less and lose weight, especially if you drink it before eating a meal.
One adult study found that drinking half a liter (17 ounces) of water approximately 30 minutes before meals consumed reduced hunger and reduced calories (3).
Participants who drank water before eating a meal lost 44% more weight over 12 weeks compared to people who did not. If you replace caloric drinks – such as soda or juice – with water, you may experience a greater impact.
However, it’s best not to try all of these things at once. Try one technique for a while, and if that works well for you, try another technique.
Some small changes can have a big impact on your weight in the long run.