Simple changes in your lifestyle can help you lose weight and lose it.
10 ways to lose weight without a diet
Simple changes to your lifestyle can help you lose weight and keep it off.
Of course, you can lose weight fast. There are many fancy diets that help you quickly lose weight, while leaving a feeling of hunger and deprivation. But what is good in losing weight just to restore it? To constantly lose weight, it is best to lose weight slowly. And many experts say that you can do this without switching to a “diet." Instead, the key is to make simple changes to your lifestyle.
One pound of fat is 3,500 calories. By shaving 500 calories a day with diets and exercise, you can lose about a pound a week. If you only need to maintain your current weight, just shave 100 calories per day to avoid the extra 1-2 pounds that most adults gain each year.
Take one or more of these simple, painless strategies to help lose weight without going on a “diet”:
Eat breakfast everyday. One habit that is characteristic of many people who have lost weight and have not taken it is a daily breakfast. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more during the day,” says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to New Food Pyramids. Studies show that people who eat breakfast with a lower BMI than skippers have for breakfast and work better, whether at school or in the meeting room. "Try a bowl of whole grain cereals with fruits and low-fat dairy products for a quick and nutritious start to the day.
Close the kitchen at night. Set the time when you stop eating so as not to succumb to late snacks or meaningless snacks while watching TV. “Drink a cup of tea, suck a slice of hard caramel, or enjoy a small cup of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so that you are less likely to eat or drink otherwise,” suggests Elaine Magee, Master of Health, MD, Doctor of Recipes WebMD and author of Makeovers Comfort Food.
Choose liquid calories wisely. Sweetened drinks accumulate in calories, but do not reduce the feeling of hunger, as solid foods do. Quench your thirst with water, carbonated water with citrus, skim or nonfat milk or in small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to keep you hungry between meals. Be careful with alcohol calories that accumulate quickly. If you prefer a glass or two of wines or a cocktail on most days, limiting alcohol on weekends can be a huge calorie savings.
Eat more foods. Eating large amounts of low-calorie fruits and vegetables of large volume displaces other foods high in fat and calories. Move the meat from the center of your plate and lay it on the vegetables. Or try starting lunch or dinner with a vegetable salad or a bowl of soup based on broth, advises Ph.D. Barbara Rolls, author of the meal volume plan. According to the US Nutrition Guidelines, adopted in 2005, adults receive 7–13 cups per day. Ward says it's actually not that difficult: “Fill your kitchen with lots of fruits and vegetables and include a few servings at every meal and snack,” she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you eat super-nutritious foods, you will not get to the jar of cookies."
Go to the grain. Replacing whole grains with refined grains such as white bread, cakes, cookies and pretzels, you add much needed fiber and will fill up faster so you are more likely to eat a reasonable portion. Choose whole grain bread and pasta, brown rice, bran flakes, popcorn and whole rye crackers.
Control your environment. Another simple strategy that can help you reduce your calorie intake is to control the environment - from supplying your kitchen with a variety of healthy dishes to choosing the right restaurants. This means that you must avoid temptation by avoiding restaurants where you can eat. And when it comes to parties, “eat a healthy snack earlier so you don't starve, and be selective when you pour your plate into the buffet,” Ward suggests. Before returning for food, wait at least 15 minutes and drink a large glass of water.
Trim portions. If you hadn’t done anything but reduced your servings by 10% -20%, you would have lost weight. Most of the servings served both in restaurants and at home are larger than necessary. Pull out measuring cups to get a handle for your usual serving sizes, and work on separating them.