Lose Weight Without Dieting By Making Seven Simple Lifestyle Changes

Dieting conjures up images of deprivation. You sacrifice your taste buds and the foods you like to lose weight. And how long do you stay on this diet? Will you ever eat a chocolate bar again? To compound matters, despite all the pain, you are likely to regain the weight you lose.


According to a study published in American Psychologistin 2007, about 80 percent of people on a diet plan regain their lost weight – and even gain more – over five years. Wouldn’t it be better to find a way to lose weight, and keep it off, without dieting? And there is. The following tips will aid in your weight loss.


1.​ Watch the amount you eat

You don’t need to avoid your favorite foods, but watch how much you eat. Use a small plate and serve small portions. When going to a party, eat a healthy snack beforehand to avoid heaping your plate. Wait for about 20 minutes before refilling your plate after a serving, and drink some water. According to nutritionists, your brain takes about 20 minutes to register fullness.


2.​ Eat a protein at every meal

Make a lean or low-fat protein a component of every meal and snack. Refreshments containing nuts, peanut butter, low-fat yogurt, and lean meats keep you feeling full for longer so you’re unlikely to overeat at your next meal. Snacking also keeps your blood sugar levels stable to avoid gorging at your next meal.


3.​ Eat slowly and concentrate on your food

Savor every bite. Take your time with every mouthful. Don’t read, watch TV, or work while eating. Concentrate on eating. Enjoy your food. Research findings published in the British Journal of Nutrition suggest that being distracted can make you ignore signs of being full.


4.​ Load up on fruits and vegetables

Eat lots of low-calorie, high fiber fruits and vegetables to replace high fat, high sugar, and high-calorie foods. Consider starting lunch or dinner with a bowl of soup or a vegetable salad. This will drive away the pangs of hunger, making you eat less than you would otherwise.


5.​ Get moving

Walk, walk, and walk. Speed walk, walk to the store, park your car and walk to work. Pace while you talk on the phone, run up and down the stairs. Just get moving. Combine cardio and resistant training to burn off the calories and tone up your body. If you are so inclined, get a pedometer to record the number of steps you take per day. Try to increase the steps by the day.


6.​ Choose your drinks wisely

Quench your thirst with plain water. Skip sugary, flavored drinks that offer nothing but calories and can lead to weight gain. These drinks also raise the risk of type 2 diabetes. Take no more than a small glass of 100% fruit juice per day. Coffee and tea are fine, but go easy on the sugar and cream. Drink a glass or two a day maximum of low fat or skim milk, as it is high in calories.


7.​ Get enough sleep

Sleep restores the body – both mentally and physically. Your body needs sleep for all-round health. A study by neurologist Thorsten Kahnt, published in October 2019 in eLife, a scientific journal, indicated that when you are sleep-deprived you snack more, and on unhealthy foods. When you’re sleep-deprived, you crave sugary and fat-laden foods.


Bottom line

When you make these adjustments in your life, they soon become second nature and you’ll not even remember you made them to lose weight. The weight that you lose will stay off, as opposed to going on a diet that you will throw out of the window within no time.

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