If there’s one thing that is more difficult than losing weight that is dieting. No one enjoys cutting down on their food intake our eating dietary food, which let’s be honest, is never as tasty as our normal meal. And sticking to a diet for a long term is not only difficult but also hard to maintain so there’s always the added risk of regaining the weight. So instead we came up a list of best ways to lose weight without dieting.
Here are the ten best ways to lose weight without dieting.
Eat your food slowly
Rather than worrying about how much you’re eating during your meals, our advice is to focus on slowing down when you’re eating. It takes approximately twenty minutes to start feeling like your stomach is full so if you eat slower and take longer to chew your food, it’ll take longer to feel full after eating less food. Moreover, chewing slower not only increases the time between your bites it’s also healthy. It breaks the food down before it reaches the stomach and thus helps your digestive system.
Eat smaller portions of unhealthy food
Cutting down on unhealthy food completely is nearly impossible for most people. So we wouldn’t advice cutting down on unhealthy food completely, just cutting down on the frequency of eating unhealthy. In order to satisfy your cravings while cutting down, we suggest eating your junk food in smaller sized plates. Since your portions will be smaller, a bigger plate might leave you feeling unsatisfied and still feeling hungry. A smaller plate will make it seem like you’re eating enough to feel full.
While the idea of eating frequently might sound like something completely counterproductive to losing weight. However, increasing the frequency of how many meals you eat, such as five smaller meals instead of three bigger ones, will actually help you lose weight. Not only will you not feel constant hunger but it will also help you maintain high energy levels and hence keeps your metabolism running. A high metabolism also means food in your system is burn off more efficiently.
Drink more water
If you drink more water, especially before meals, it’ll encourage you to eat less and lose weight. Studies found that if you drink water 30 minutes before a meal, it’ll significantly reduce your hunger and will reduce the intake of calories. The studies found, those who drank water before their meal, lost 44% more weight over a 12 week period as opposed to those who did not.
Similarly, try to replace sugar and calorie rich drinks such as juice or soda, with water for better results. It is one of the best ways to lose weight without dieting.
Eat good fats
Contrary to popular belief, not all fats are bad fats or unhealthy. In fact, monounsaturated fats such as those found in avocados, nuts and olive oil can actually help lose weight. So while losing weight is all about burning through your fat stores, these monounsaturated fats will help you through most of your abdominal fat. Moreover, fats in nuts, fish and egg yolk are also a rich source of nutrients so it’s a double advantage.
Concentrate on your food
If you like to eat food while sitting in front of your TV screen or while playing video games, you’re more likely to eat more because you end up losing track of how much you’ve eaten. A study found that people, who had distractions while eating, ate 10% more than usual. Thus in order to avoid an unnecessary intake of calories, we would suggest avoiding any distractions while eating and concentrating on your food.
Increase your protein intake
Protein is your best friend if you’re looking to lose weight. It helps making you feel full and thus encouraging you to eat less. Protein contains hormones such as ghrelin and GLP-1 that encourage the full feeling. A study found that increasing your calorie intake encouraged the participants to eat around 440 less calories in a day which in turn helped them lose 11 pounds over a period of 12 weeks without any food restrictions.
Protein rich foods include eggs, chicken breasts, lentils, almonds and Greek yogurt.
Avoid late night snacking
You burn calories while you sleep so in order to burn maximum amount of calories, you should avoid late night snacking especially high calorie food. Eating high calorie food before bed only increases the fat being stored in your body which hinders your weight loss. An average person can consume up to 200 calories before bed, without any guilt. So as long as you stick to that calorie count you’ll be able to avoid gaining weight.
Avoid taking on stress and sleep well
What most people take for granted is the effect of an unhealthy sleep cycle and increased stress level has on an individual and that effect usually translates into weight gain. Disrupted sleep triggers appetite increasing hormones such as leptin and ghrelin. As a result of these hormones being triggered, you’re more likely to have cravings for junk food and will increase your hunger pangs at odd times. And weight gain isn’t going to be your only health concern, other diseases as a result of lack of sleep and increases stress includes diabetes and obesity. So make sure you sleep on time and avoid stress triggering issues
They say there’s no gain without pain and in this case the pain is the pains of exercise. The best way to lose weight without having to diet is eating healthy and being more active in terms of exercise. If you work on bettering your fitness, not only can you manage your weight but you can also improve your overall health.
Regular exercise helps burns off calories, especially the extra ones that you consume on a daily basis. It is one of the best ways to lose weight without dieting and also tones your body. For example, resistance training and cardio not only helps your burn weight but also increases muscle mass and power all while reducing your fat stores. There are a whole lot of other exercises that are not too difficult and are rather fun which will encourage you to maintain a healthy fitness routine. Joining a gym and having a trainer may also be a good idea as they will be more equipped in guiding you on which exercises help in weight loss the best!