Top 10 Ways to Lose Weight without Dieting: Sure, you can lose weight quickly. Many diets promise to help you lose weight quickly but leave you feeling hungry. It’s not worth losing weight only to gain it back. It’s important to lose weight slowly if you want to keep the pounds off forever.
Experts say that you can lose weight slowly without having to go on a diet. Simple lifestyle changes are the best way to make a change.
One pound of fat is equivalent to 3500 calories. You can lose approximately a pound per week by cutting 500 calories per day through diet and exercise modifications. You don’t need to lose more weight if you are able to cut 100 calories per day.
The Top 10 Ways to Lose Weight without Dieting are as follows:
- Get Breakfast every day. This is a common habit for many people who have lost weight. Elizabeth Ward, MSRD, author of The Pocket Idiot’s Guide to New Food Pyramids, states that while many people believe skipping breakfast is a great idea to reduce calories, they end up eating more throughout their day. Studies show that people who eat breakfast are less likely to have a higher BMI than those who skip breakfast and perform better at work or school. A bowl of whole-grain cereal with fruit and low-fat dairy is a great way to start your day.
- Stop eating at night. Have a cup or two of tea and a little bit of candy, or a small bowl or light ice cream, if you feel like something sweet, but after dinner, brush your teeth. Elaine Magee is WebMD’s “Recipe Doctor”, and author of Comfort food Makeovers.
- Be Smart about Liquid Calories. Sweetened drinks can increase calories but not reduce hunger as solid food. You can quench your thirst by drinking water, sparkling water with citrus, low-fat milk, or small amounts of 100% fruit juice. If you feel hungry between meals, a glass of low-calorie and nutritious vegetable juice can be a good option. Alcohol calories can quickly add up. Limiting alcohol consumption to weekends is a great way to cut calories.
- Eat More Fruit. Eating lots of low-calorie, high-volume fruits or vegetables can make it difficult to eat other foods with higher fats and calories. Place the meat on your plate, then add the vegetables. Barbara Rolls, Ph.D. author of the Volumetrics Food Plan suggests that you start your meal with a vegetable salad or a bowl of broth-based soup. According to the 2005 Dietary Guidelines of the U.S. government, adults should consume 7-13 cups of vegetables daily. Ward suggests that this is not difficult. “Stock your home with lots of vegetables and fruits, and include a few portions at every meal or snack,” Ward states. Your diet will be rich in vitamins, minerals, phytonutrients, and fiber. You won’t reach for the cookie jar if you eat a lot of super-nutritious vegetables.
- Choose the Grain. Whole grains can be substituted for refined grains such as white bread, cakes and cookies. This will provide much-needed fiber, fill you up quicker, and you’ll eat less. Whole-wheat pasta and bread, whole-wheat pasta, brown rice, and bran flakes, popcorn, and whole-rye crackers are all options.
- Control your Environment. This is a simple way to cut calories. It includes everything from stocking your home with healthy foods to selecting the right restaurants. Avoid temptation and avoid eating at all-you-can-eat restaurants. Ward suggests that you eat a healthy snack beforehand so you don’t feel hungry, and then be careful when filling your plates at buffets. Wait at least 15 minutes before you go back to the buffet. Then, drink a large glass of water.
- Reduce Portion Size. You can lose weight if you reduce portions by between 10% and 20%. You will find that most portions at restaurants and homes are much larger than you actually need. Take out your measuring cups and get an idea of the portions you are used to. Then, work on reducing them. Use small plates, cups, and bowls to get portion control.
- Increase Your Steps. Buy a pedometer to gradually increase your steps until you have 10,000 daily. Do whatever you can throughout the day to increase your activity — walk the dog, talk on the phone and take the dog for a longer walk. A pedometer is a great reminder and motivator.
- Get Protein at Every Meal, Snack, and Snack. You’ll feel fuller for longer if you add a small amount of low-fat or lean protein to every meal and snack. Low-fat yogurt, low-fat peanut butter, small portions of nuts, peanut butter, and eggs are all good options. Experts recommend that you eat small meals and snacks every 3-4 hours to maintain your blood sugar levels and avoid overindulging.
- Use lighter alternatives whenever possible. Magee says that it is possible to cut calories by using lighter and lower-fat products. If the product is mixed with other ingredients, nobody will notice. Smart substitutions include using salsa or Hummus as a dip, spreading mustard on sandwiches instead of mayo, and using skim milk in place of cream in your coffee. You can also hold the cheese on sandwiches.