Going on a diet has not been found to be the most effective way to lose weight. In fact, some research shows that 9 out every 10 people that practice dieting is likely to fail. This is because they regain at least half of the weight within a few months or years as the body fights to store extra energy.
Luckily, there are ways that one can lose weight and stay trim without incorporating the diet regime. Below are some 10 effective ways of losing weight without dieting.
Eat Breakfast Every day
Are you starving yourself and avoiding breakfast in order to lose weight? While this may work and help you lose the initial water weight, you are likely to regain it again soon. Many individuals looking to lose weight also think that skipping breakfast can help cut calories; however, this has the opposite effect as they end up eating more during the day.
A recent study by Mayo Clinic found that breakfast-skippers are more likely to add 5-8 pounds in a year than people who eat in the morning. Research has also shown that people who eat breakfast every day have lower BMIs and perform effectively at the workplace and school, compared to breakfast-skippers.
The best way to lose weight is to eat healthily. You do not have to eat heavy in the morning, but eating something will avoid impulsive hunger. For breakfast, consider adding whole grains, fresh fruit, and low-fat dairy to your diet.
Learn to take smaller portions as larger portions will encourage you to eat more, resulting in increased weight gain and obesity. Trimming your portions by 10-20% could help you lose weight. According to a study done, it was found that individuals who served larger portions of dinner appetizer had a 30% increased calorie intake. When serving portions at home, be sure to use the measuring cup, or small bowls and plates to aid with portion control. Reducing your portion sizes will help you eat considerably fewer calories.
Consider More Filling Whole Grains
Substitute whole grains for refined grains in order to get the much-needed fiber and stay full. Chew whole grains like brown rice, oat, cracked wheat, popcorn, bran flakes, and whole wheat grains. It takes time for our bodies to break down these fiber-rich foods; hence, you are able to stay full longer. This is a great way to satisfy your appetite as you are more likely to eat a reasonable portion.
Besides, whole grains are rich in iron, potassium, and vitamin B. They, therefore, make a better choice than processed grains like white rice, white bread, crackers, cakes, and cookies.
Include a Protein in every Meal or Snack
Proteins are known for providing the feeling of fullness for longer periods, thus, including lean protein in your every meal or snack will keep you from eating too much. Include eggs, beans, lean meat, peanut butter, yogurt, and small portions of nut in every meal so as to get the necessary protein. Experts also recommend taking small, frequent meals and snacks after 3-4 hours so as to avoid overeating and to keep the blood sugar levels steady.
Eat More Fruits and Vegetables
Indulging in fresh produce like fruits and vegetables are good ways to lose weight. Fruits and vegetables are rich in vitamins, minerals, fiber, and phytonutrients; hence, they are very beneficial in weight loss than foods high in calories and fat. Besides, fruits are a great source of water.
A great way is to eat these hunger-satisfying fibers before serving lunch or dinner. Each of your meal should include a few servings of fruits and vegetables.
Count Your Steps
Another proven way to lose weight without dieting is by walking. We spend most of our time sitting at the office or at home. This contributes to increased weight and makes weight loss more challenging. Try walking to the workplace or school, walk your pet, and use the stairs instead of the elevator. By just walking 25-20 minutes, you can improve your health and lose weight. You can also use a pedometer to act as a constant reminder and motivator to help you add more steps per day.
Control Your Environment
To add to your list of good ways to lose weight is learning how to control your environment and stocking your kitchen with healthy foods. Do a kitchen makeover and get rid of all junk food, processed foods, high-sodium foods, and highly refined carb foods.
Also, control your portion and the temptation to go back for more food and have a glass of water first. Before going for parties, indulge in a healthy snack so you can be selective when you serve your plate at the buffet.
Switch to Lighter Alternatives
Instead of indulging in heavy meals high in calories, opt for lighter alternatives like mayonnaise, salad dressings, and dairy products. Instead of white potatoes, opt for roasted sweet potatoes, replace mayo with mustard for sandwich dressing, and many more.
Pay Attention to Liquid Calories
Sugary beverages and artificially sweetened drinks have been linked to high body fat. When it comes to liquids, choose healthy alternatives like plain water, water with citrus, low-fat milk as well as black and green tea. Also, drink small portions of 100% fruit juice as it tends to be high in sugar. A glass of low-calorie and nutritious vegetable juice will hold your hunger between meals.
Limit or if possible avoid alcohol as it is high in calories and will deplete your energy.
Avoid Late Night Eating
Last but certainly not least, be disciplined when it comes to late night eating. Come up with a time for not eating so that you don’t serve your plate beyond that time. Brushing your teeth after dinner is an effective way to resist any temptations to eat or drink anything else.
There are numerous good ways that one can shed off some weight without resorting to diet. The above-proven ways play a major role in weight loss and can help you get on the right track, making positive lifestyle changes. You can also incorporate exercise to these habits in order to get lasting results.
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