10 ways to lose weight without dieting
Of course, you can lose weight quickly. There are many trendy diets that work to lose pounds quickly, so you are hungry and private. But what is the point of losing weight just to get it back? To keep those extra pounds constantly, it is better 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 adjustments to your lifestyle.
One pound of fat is equivalent to 3 500 calories. By shaving 500 calories a day through dietary and physical changes, you can lose about a pound a week. If you just need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds that most adults earn each year.
- Eat breakfast every day. One habit that is common for many people who have lost weight and kept it is to eat breakfast every day. “Many people think that skipping breakfast is a great way to reduce calories, but they usually eat more during the day,” says Elizabeth Ward, MS, RD, author of Pocket Idiot’s Guide to New Food Pyramids. “Studies show that people who eat breakfast have a lower BMI than breakfast skippers and perform better, whether at school or in the conference room.”Try a bowl of whole grains with fruits and low-fat dairy products for a quick and nutritious start to the day.
- Close the kitchen overnight. Set a time when you stop eating to avoid enjoying late-night snacks or pointless snacks while watching TV. “Take a cup of tea, soak up a piece of hard candy, or try a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but brush your teeth so you’re less likely to eat or drink anything else, “suggests Elaine Magee, MPH, RD, WebMD” Recipe Doctor “and”Recipe Doctor”.
- Choose liquid calories wisely. Sugary drinks add calories, but do not reduce hunger like solid foods. Satisfy your thirst with water, citrus fruit, low-fat or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious, low-calorie vegetable juice to keep yourself when you are hungry between meals. Pay attention to alcohol calories, which quickly add up. If you tend to drink one or two glasses of wine or a smoothie most of the time, limiting alcohol on weekends can be a huge calorie saving.
- Eat more food. Eating large amounts of low-calorie fruits and vegetables with a high volume displaces other foods that are rich in fat and calories. Remove the meat from the middle of your plate and stack the vegetables. Or try starting your lunch or dinner with a vegetable salad or a bowl of soup on broth, suggests Barbara Rolls, PhD, author of the Volumetrics meal plan. The dietary guidelines of the U.S. government of 2005 suggest that adults receive 7 to 13 cups of food a day. Ward says it’s not really hard: “Stock up on a lot of fruit and vegetables in your kitchen and take a few portions with every meal and snack,” she says. “Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you have super nutritious foods in stock, you won’t get to biscuits.”
- You will look for grain. By substituting whole grains refined grains such as white bread, cakes, biscuits, and pretzels, you add the necessary fibers and fill faster so you are likely to eat a reasonable Portion. Choose wholemeal bread and pasta, brown rice, bran flakes, popcorn and whole rye crackers.
- Manage your environments. Another simple strategy to reduce calories is to take control of your environment-everything from storing your kitchen with many healthy options to choosing good restaurants. This means escaping the temptation by staying away from restaurants at will. And when it comes to parties, “eat a healthy snack before you starve, and be selective when filling your plate at the buffet,” Ward suggests. Before you return for an extra meal, wait at least 15 minutes and take a large glass of water.
- Garnish portions. If you do nothing but reduce portions from 10% to 20%, you will lose weight. Most portions are served both in restaurants and at home, more than you need. Remove the measuring cups to get a grip over your normal portion sizes and work to clean them. Get instant portion control with small bowls, plates and cups, says Brian Wansink, PhD, author of Mindless Eating. You will not feel disadvantaged because the food on a delicate dishes seems plentiful.
- Add further steps. Get a pedometer and gradually add more steps until you reach 10,000 a day. During the day, do what you can to be more active when talking on the phone, bring your dog for an extra walk and go on site during the TV commercials. A pedometer serves as a constant motivation and reminder.
- Have protein with every meal and every snack. If you add a source of lean or low-fat protein to every meal and snack, you will feel longer, so you are less likely to overeat. Try low-fat yogurt, a small portion of nuts, peanut butter, eggs, beans or lean meat. Experts also recommend eating small meals and frequent snacks (every 3 to 4 hours) to keep your blood sugar levels stable and avoid frills.
- switch to lighter alternatives. Whenever you can, use low-fat versions of salad dressings, mayonnaise, dairy products and other foods. “You can easily reduce calories if you use low-fat, lighter foods, and if the product is mixed with other ingredients, no one will notice,” says Magee. Smarter substitutions: use salsa or hummus as a dip; Distribute mustard sandwiches instead of mayonnaise; Eat roasted sweet potatoes instead of loaded white potatoes; use low-fat milk instead of cream in your coffee; Hold the cheese on Sandwiches; and use a little Dressing on the salad, instead of folding the creamy Dressing.