Fact or myth: No-diet weight loss plans
Is it really possible to lose weight and maintain an ideal body weight without ever dieting? Are no-diet weight loss plans really effective or are they just another fad to get us all gung-ho with no discernible results to show for it at the end of the day?
Well, it is indeed possible to lose weight without actively ‘dieting’, and without feeling deprived and hungry. This however means that you need to make simple changes to your lifestyle to shed the pounds.
Here are 10 proven ways to shed the weight without going on an actual diet:
Make breakfast a must
One habit to definitely incorporate into your daily routine if you are looking to lose weight is to never skip breakfast. Many people erroneously believe that going without breakfast means that you will burn calories much more quickly and shed the pounds. This is way counterproductive, as you end up eating a whole lot more for the remainder of the day when you do not eat breakfast. Research studies show that individuals who make it a habit to eat breakfast have lower BMIs than those who skipped breakfasts and had higher energy levels than breakfast skippers. For optimal weight loss, go for a protein rich breakfast as protein makes you feel fuller for longer, so you tend to eat less and snack less during the day.
Put your kitchen under key and lock at nights
Give yourself a cut off time for eating at night, then implement it by putting your kitchen under key and lock at the cut off time at night. Even if you stay up afterwards watching TV, make sure you don’t give in to mindless snacking while doing so. To make sure you keep to this cut off time, make the effort to get up and brush your teeth for the night. Brushing the teeth somehow signals to the brain that you are done eating for the day, and you are less tempted to eat anymore.
These days, we don’t burn as many calories when working. A lot of us, and the proportion is steadily increasing, have jobs that are not in any way physically demanding. You probably sit at a desk all day then go home and sit in front of the TV or your laptop all night long. A simple antidote to this is to get up and walk around. After twenty minutes of sitting, get up, walk around for two minutes or more and then sit back down to continue what you are doing. This is an implementable strategy you can start to adopt to lose weight.
Live in a controlled environment
Another simple strategy to help cut calories is to control your environment. The first strategy for this is to use your top shelf more. Store your unhealthy food on your top shelf where your hands cannot reach easily. Better still, store them completely out of sight. Studies have shown that storing unhealthy snacks where you can see them may increase your hunger level and cravings. Inadvertently, you will eat more of them. Choose the right restaurants by avoiding all-you-can-eat restaurants as much as you can. When planning to attend a party, eat a healthy snack before leaving home so that you are half way filled up before you get there and will then eat less.
Use portion control
Then use portion control by using smaller plates. Using a smaller plate will help you eat less because the portions will actually look larger, and you won’t be as tempted to add more food to your plate.
Because organic foods are basically simple foods with nothing added to them, eating them is perhaps the best way to clear up your system and get your hormones working properly. It will also get your metabolism working properly again, stop your cravings and wean you off food addiction. It will also give you more energy than you had before and with so much energy, you can exercise more and lose weight even faster. Processed foods not only have a much higher calories content than organic foods but they also force your body to attempt to process (a lot of times unsuccessfully) the chemicals in them. Natural, organic foods have a higher fiber content. This helps you feel full, and is very easy for your body to process.
Chew your food well
Chew thoroughly and pay attention to the discrepancy between when your stomach is actually filled up and when your brain tells you it is. If you pay attention to that gap, you will stop overeating. Take your time eating and chewing, and give your brain the time to process that you’ve had enough to eat.
Get a pedometer
Get yourself a pedometer and work to take more steps daily until you reach or exceed 10,000 steps per day. It’s really easy when you think about it. When talking on phone, get up and pace around. Don’t miss taking your dog out for a daily walk. Park at the far entrance of the mall and hoof the remaining distance. And use your pedometer or tracker to keep track of how many steps you take per day.
Drink water regularly
Staying constantly hydrated helps in weight loss, especially if you drink it before a meal. There are several tricks to using water to lose weight, the first being replacing calorie-laden drinks with water, the second being drinking water before meals in order to eat fewer calories.
Get enough good sleep
Inadequate sleep has an adverse effect on your weight. A lack of sleep will disrupt the flow of leptin and ghrelin, two hormones that your body uses to regulate appetite. So, to lose weight, sleep well.
A word of warning though; the methods listed above means that you will lose weight slowly but more permanently. It won’t make you lose weight quickly only to gain all the weight back in a short while.