Without Dieting, Here Are 10 Ways to Lose Weight
Yes, you can lose weight fast. There are a number of fashionable diets that promise to help you lose weight fast. When you are hungry and not satisfied. But what is the use of losing weight just to get it back? If you want to lose pounds in the long run, it is important to lose weight gently. And, as many experts say, you can do it without a “meal”. The trick is to make small changes in your lifestyle.
A pound of fat equals 3,500 calories. You can lose a pound in a week by reducing your daily diet by 500 calories and increasing your physical activity. If you want to maintain your current weight, you can avoid cutting the 1-2 pounds of calories that most people gain every year.
Adopt one or more of these simple, painless weight-loss tactics without resorting to a “diet”:
Eat breakfast every day.
Breakfast is a crucial meal since it may make or ruin your day. “Many individuals believe missing breakfast is a terrific way to lose weight,” However, according to Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids, they frequently end up eating more throughout the day. “Studies suggest that those who eat breakfast have lower BMIs and perform better at school and in the boardroom than persons who miss breakfast.” An easy and nutritious way to start your day is to offer a bowl of whole-grain cereals with a low-fat, low-fat dairy diet.
Close the kitchen at night.
Set a time for you to stop for dinner and not to eat consciously while watching TV. “If you want something sweet after dinner, have a cup of tea, a hard candy or a light ice cream or a small snack of frozen yogurt”. “But then brush your teeth to make you less tempted to eat or drink anything else,” says the author. This method is recommended by Elaine Maggie, MPH, RD, a connoisseur of food and the author of WebMD’s “Prescription Doctor”.
Carefully select liquid calories.
Sweet drinks are high in calories but do not satisfy hunger like solid foods. A good option is to quench your thirst with water, sparkling water with citrus fruits, skimmed or low-fat milk, or a hundred percent fruit juice. If you feel hungry between meals, try a glass of low-calorie vegetable juice. Alcohol calories add up rapidly, so keep an eye on them. Limiting alcohol to the weekends can save you a lot of calories if you normally drink a glass or two of wine or a cocktail every day.
Eat more vegetables and fruits.
Eating large amounts of low-calorie fruits and vegetables eliminates high fat and high-calorie items. Place the vegetables on top of the meat in the center of your plate. Alternatively, start your meal with a vegetable salad or a bowl of broth-based soup. Barbara Rolls, Ph.D., creator of The Volumetrics Eating Plan, recommends it. According to the 2005 U.S. Food Guidelines, adults should consume 7-13 cups of product per day. “Store plenty of fruits and vegetables in your kitchen, and include several meals at every meal and meal,” Ward recommends. “Your diet is high in vitamins, minerals, phytonutrients, and fiber, and if you eat super nutritious vegetables, cookies will not go to the pot.”
Grain is the way to go lose weight
Go for the grain. Substituting whole grains for refined grains such as white bread, cakes, cookies, and pretzels will add the fiber you need and make it more likely to eat a fair portion as it fills up faster.Whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers are some of the healthier options.
Take command of your surroundings
Controlling your basic environment is another tactic to reduce calorie intake. Everything from filling your kitchen with a variety of nutritious foods to selecting the best eateries is covered. That means keeping away from all-you-can-eat eateries to prevent temptation.”Eat a nutritious snack before going to a party so you don’t get hungry,” Ward advises, “and be judicious while filling your plate at the buffet.” Wait at least 15 minutes and drink a large glass of water before going back to eat more.
Portions should be trimmed.
There is nothing you can do but reduce your diet by 10% to 20% by cutting back on portions, but you can lose weight. Most of the food served in restaurants and at home is more than you need. Take out the measuring cups and focus on reducing them to handle your normal stock sizes. Use small plates, bowls, and cups to control fast portions, suggests Dr. Brian Vansink, the author of Mindless Eating. Invest in a good capo if you don’t want to be frustrated if you can’t get the right pitch.
Increase the number of steps.
Get a pedometer and gradually increase the number of steps you take each day until you reach 10,000. Do whatever you can to be more active during the day. Pace when talking on the phone, go for an extra stroll with the dog, and march in place during ads on TV. A pedometer serves as a constant reminder and motivator.
Every meal and diet should contain protein.
To reduce the risk of overeating and to feel satisfied for a long time, every meal should include a good source of protein. Low-fat yogurt, some almonds, peanut butter, eggs, lentils or lean meat are all good choices.Experts recommend eating small, frequent meals and short meals (every 3-4 hours) to keep your blood sugar level stable and prevent excessive drinking.
Make the switch to a lighter option.
Wherever possible, opt for low-fat salad dressings, mayonnaise, dairy products, and other items. “You can simply minimize calories by using low-fat and lighter things, and no one will notice if the product is mixed in with other ingredients,” the author Magee explains. More ingenious substitutions: As a dip, use salsa or hummus. Instead of mayonnaise, use mustard to spread on sandwiches. instead of loaded white potatoes, eat plain roasted sweet potatoes. Use skim milk instead of cream in your coffee. omit the cheese from sandwiches. And drizzle a little vinaigrette over your salad instead of slathering it on thick.