10 Simple Tips to Lose Weight Without Dieting
If you’ve been wondering “How to Lose Weight without Dieting?” you can follow the below tips without sticking to some strict and long-term unsustainable diet.
Food serves to supply the body with proper energy and nutrients. Skipping meals and reducing calorie intake may initially help regulate body weight, but they are not a long-term viable solution and may have serious health implications.
Therefore, we bring you 10 simple tips on how to lose weight without dieting:
1. Be sure to eat breakfast every day
Breakfast is a very important meal – it can either make or break your day. A healthy meal provides the body with energy, necessary vitamins and minerals, helps regulate blood sugar, ensures control of hunger and prevents the development of hunger attacks later in the day.
2. Eat whole grain regularly
Whole grain ensures a quick feeling of satiety due to the proportion of fiber, and the more you chew them, the less you will eat.
The whole grain also takes longer to digest, so there is a continuous release of energy over a longer period of time preventing energy levels from dropping and leading to hunger attacks. Digestion of whole grains requires more energy to absorb, so the total calories absorbed are lower, which speeds up the metabolism.
3. Eat more protein
Protein is the most saturated nutrient, and also contributes to the duration of digestion. Protein also keeps you full for a longer time and prevents the insulin from jumping up.
4. Be aware of liquid calories
Liquid calories are often forgotten to be included in the total intake. For example, just one glass of juice can increase your calorie intake by about 100, while with energy drinks that amount jumps to 200 calories. Therefore, choose drinks wisely, and always give preference to water and unsweetened teas.
5. Eat fresh food
Preparing fresh food helps maintain nutritional density, taste and health value. Ready-made food is loaded with salt, hidden fats and refined carbohydrates, and their nutritional value is very questionable. A little effort and preparation of fresh meals greatly affects the health and nutritional value of the meal.
6. Control the portion size
Follow these rules: Have vegetables that fit between two palms, two handfuls of carbs, palm-sized protein, and thumb-sized fat at every meal.
7. Close the kitchen
Many studies support limited food intake times. For example, if you go to bed at 11pm, don’t eat after 8pm. Also, try to always eat at about the same time and don’t go to the kitchen and reach for food whenever you’re bored.
8. Control the environment
If you are weak on some food and know you will eat them if you have them on hand, just don’t buy them. That way you will resist the challenges.
9. Choose lighter version of the same meals
Instead of mayonnaise, go for yogurt and other low-fat dressings. Also, play with spices that will give food that “lack of taste” a new aroma.
10. Drink plenty of water
Good hydration prevents overeating and unnecessary intake of excessive food. Also, water contributes to digestion and helps with weight loss. Studies show that people who drink more water are less likely to have problems with being overweight.
Hope you found our 10 simple tips on how to lose weight without dieting helpful.