Losing weight doesn't have to be an all-consuming effort. Simple changes can do wonders for your waistline and health. Adopt one or more of these simple, painless strategies to help you lose weight without going on a "diet."
Eat home-cooked meals. Eat home-cooked meals at least five days a week to live like a thin person. A Consumer Reports survey found this was a top habit of "successful losers."
Chose a 10" lunch plate instead of a 12" dinner plate. Chose a 10" lunch plate instead of a 12" dinner plate to automatically eat less. Cornell's Brian Wansink, PhD, found that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day – and 10-20 pounds in a year.
Serve more vegetables. Serve three vegetables with dinner tonight, instead of just one, and you’ll eat more without really trying. Eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories.
Eat Soup, weight comes off. Add a broth-based soup to your day and you’ll fill up on fewer calories. Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite.
Eat out your way. Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control: Split an entrée with a friend, order an appetizer as a meal, choose the child's plate, or get half the meal in a doggie bag before it's brought to the table. You can also complement a smaller entrée with extra salad or half the plate filled with veggies.
Time your meals, reinvent yourself as a slow eater. Take 20 minutes and reinvent yourself as a slow eater. Paced meals offer great pleasure from smaller portions and trigger the body’s fullness hormones. Consuming food in a hurry blocks those signals and causes overeating.
Catch the "Eating Pause." Most people have a natural "eating pause," when they drop the fork for a couple of minutes. Watch for this moment and don't take another bite. This is the quiet signal that you're full, but not stuffed.
Adopt a healthy eating habit by dishing out 20% less food. Americans are conditioned to keep eating until they’re stuffed, but residents of Okinawa eat until they’re 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD.
Eat whole grains. Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol profile, too.
Sleep an extra hour a night. Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan. This study shows that when sleep replaces idle activities you can effortlessly cut calories by 6%. There’s also evidence that getting too little sleep revs up your appetite, making you uncommonly hungry.
Eat vegetarian meals more often. Eating vegetarian meals more often is a slimming habit, according to WebMD's "recipe doctor," Elaine Magee, MPH, RD. Vegetarians weigh up to 20% less than meat eaters. While there are several reasons for this, legumes play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.
Pass on the Bacon. Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year.
Get the food portions right. The top habit of slim people is to stick with modest food portions at every meal, five days a week or more. After measuring portions a few times, it can become automatic.
Build a better slice of pizza. Choose vegetable toppings for pizza instead of meat and you'll shave 100 calories from your meal. Other skinny pizza tricks: go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.
Reach for the marinara sauce. Choose marinara sauce for pasta instead of Alfredo sauce. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces.
Replace one sugary drink with water. Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you'll avoid 10 teaspoons of sugar. The liquid sugar in soda appears to bypass the body's normal fullness cues.
Drink out of a tall, thin glass. Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories without dieting. You’ll drink 25-30% less juice, soda, wine, or any other beverage. Brian Wansink, PhD of Cornell University says visual cues can trick us into consuming more or less.
Limit alcohol consumption. When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4).
Drink green tea. Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins.
Chew sugarless mint gum. Chew sugarless gum with a strong flavor when you're at risk for a snack attack. Gum with a big flavor punch overpowers other foods so they don’t taste as good.
Eyeball Your Skinny Clothes. Hang an old favorite dress, skirt, or a smokin' pair of jeans where you’ll see them every day. This keeps your eyes on the prize. Choose an item that's just a little too snug, so you reach this reward in a relatively short time.
Slip into a yoga state of mind. People who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association. Yoga regulars reported a more "mindful" approach to eating and only eat enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.
Lose 10 pounds by burning an extra 100 calories every day. Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Try one of these activities: Walk a mile, mow the lawn or plant flowers for 20 minutes, clean house for 30 minutes or jog for 10 minutes.
By tweaking your lifestyle by following these helpful tips, you will have moved closer to a slimming lifestyle that will help you to lose weight without any crazy or complicated diet plans.
About Lynn Glenn
Lynn Glenn is a 62 year old natural athlete from southern California who started fitness training at the ripe young age of 48. After catching the "http://www.musclemagfitness.com/bodybuilding/exercises/">bodybuilding bug", Lynn Glenn became interested in living a healthy lifestyle and started writing about hot topics in the areas of http://www.musclemagfitness.com/health-and-medicine.html">health, fitness, cardio, bodybuilding, nutrition, http://www.musclemagfitness.com/personal-training-services.html">personal training and disease prevention. Lynn is especially known for regularly writing about the latest health and wellness news and studies, giving diet and fitness tips to baby boomers and regularly reportings about the latest anti aging studies and longevity tips. Lynn also evaluates and reports on the latest health, fitness and nutrition products for several websites.
To contact Lynn regarding personal training, product evaluations or product endorsements, visit his personal page.