Cut back on eating processed foods. One sure way to lose weight without dieting is to cut back on eating heavily processed foods and refined grains like white rice. Heavily processed foods spike blood sugar (glucose) levels. When blood sugar levels rise rapidly this tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it, preventing you from losing weight.
Reduce fattening fats from your diet. Saturated and trans fats (trans-fatty acids) not only increases your risk of heart disease but will also prevent you from losing weight. Saturated fats are typically found in Animal products and coconut, palm and other tropical oils. Trans fats are typically found in Partially hydrogenated vegetable oils, commercial baked goods, fried foods, shortening and margarine. Instead opt for healthy fats to lower the risk of heart disease and help with losing weight, such as unsaturated fats: monounsaturated and polyunsaturated fats (e.g., omega-3 fatty acids).
Cut down on sugar and sugary drinks. Cutting back on sugar can help you lose weight without dieting. Replace one sugary drink with water a day you'll avoid 10 teaspoons of sugar and save approximately 150 to 200 calories a day. This one simple substitution will help you to lose between 15 to 20 pounds by the end of the year without dieting.
Add healthy foods to your diet. A low-calorie, mostly plant-based diet with plenty of fish, a great variety of vegetables, whole grains, legumes, limited amounts of lean animal protein, and moderate amounts of the monounsaturated fats and Omega 3’ is the proper blue print for losing weight without feeling hungry. Natural fruits, vegetables and whole grains are high in complex carbohydrates and fiber, and are absorbed slowly and satisfy your feelings of hunger. People switching from a diet containing lots of processed foods will often discover that they can eat more and still lose weight in the process.
Eat more protein to lose weight. Eating protein can help you lose weight without dieting for several reasons. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. The digestion of protein requires the greatest expenditure of energy which in turn burns more calories promoting weight loss. Opt for low-fat protein sources.
Add more fruits and vegetables to your diet. Eating lots of low-calorie, high-volume fruits and vegetables helps you crowd out other foods that are higher in fat and calories which are preventing you from losing weight. By adding more servings of vegetables to each meal you'll eat more and still lose weight without trying. The high fiber and water found in fruits and vegetables fills you up more but with fewer calories.
Lose weight by eating more fiber. You can lose weight by eating fiber. Fiber makes us feel full sooner and stays in your stomach longer, keeping you feeling full longer. Fiber also moves fat through your digestive system faster so that less of it is absorbed. Eating plenty of fiber will help keep your blood sugar at a more consistent level. To lose weight increase your intake of fiber, eat more whole and natural foods, and fewer processed foods.
Lose weight by eating naturally. If you have replaced natural foods with heavily processed foods in your diet this can prevent you from losing weight. Heavily processed foods are not low in nutritional value and contain much of what is not good for you, including sodium, preservatives, sugars, saturated fats and trans fats. Because of their lack of nutrient and fiber content, and all their additives, heavily processed foods can be unhealthy and can make you gain weight instead of losing weight. Natural foods because of their nutrient and fiber content will help keep you slim and avoid weight gain.
To lose weight choose liquid calories wisely. Sweetened drinks pile on the calories and prevent you from losing weight. Sweetened drinks add extra calories but don't reduce hunger like solid foods do. Satisfy your thirst with water or a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals.
Limit alcohol consumption to lose weight. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can be easy to lose weight by eliminating one glass of wine with dinner (a glass dry white wine is approximately 160 calories). This will result in a 15 pound weight loss by the end of the year. Alcohol also leads to mindless eating. Many people who drink alcohol reach for fattening foods that they would otherwise limit.
Green tea is good for weight loss. Drinking green tea may be a good weight loss strategy. In a study reported in the American Journal of Clinical Nutrition, it was found that green tea extract resulted in a significant increase in energy expenditure (a measure of metabolism), plus also had a significant effect on fat oxidation. To help in weight loss when having a cup of green tea use stevia or a low cal sweetener.
Increase weight loss using a tall, thin glass. Visual cues can trick us into consuming less. Use a tall, skinny glass instead of a short, wide tumbler to cut calories and lose weight without having to diet. You'll drink 25-30% less beverage according to a Cornell University study led by Brian Wansink, PhD.
Shrink your plate or bowl. Lose weight by choosing a 10" lunch plate instead of a 12" dinner plate to automatically eat less. Cornell's Brian Wansink, PhD, found in test after test 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 lose weight by shedding 10-20 pounds in a year without dieting.
Eat breakfast every day to lose weight. Many people think skipping breakfast is a great way to cut calories in order to lose weight. Tony Goldstone, MD, PhD, a consultant endocrinologist with the MRC Clinical Sciences Centre at Imperial College London, says in a statement. "When people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain."
Eat frequently to maintain metabolism efficiency. When you skip a meal your metabolism slows to conserve energy preventing you from losing weight. Eating frequently prevents hunger pangs, bouts of hypoglycemia, headaches, mood changes and eating binges that follow. Eating frequently provides consistent energy to help promote weight loss, and may be the single most effective way to maintain metabolism efficiency.
Get correct food portions right in your diet. People who lose weight and stay thin have the correct food portions in their diet. In the beginning you may need to measure or weigh food portions to get familiar with what a standard portion of foods is. Once you have mastered portion control any hunger will subside and weight loss is easier.
Lose weight with the 80-20 rule. The 80-20 rule refers to eating only until you are 80% full. Stopping at 80% capacity is a sound strategy to lose weight and avoid obesity without going hungry. The stomach's stretch receptors take about 20 minutes to tell the body how full it really is. To lose weight, cut your calories by eating until you are 80% full and you will fill full in 20 minutes.
Set a timer for your meals. Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for losing weight without a complicated diet plan. Paced meals offer great pleasure from smaller portions and trigger the body's fullness hormones. Wolfing your food down in a hurry blocks those signals and causes overeating and weight gain.
Lose weight by cutting out a high-calorie item. Replacing one or two high-calorie items a day with a lower calorie healthier option is a simple approach to weight loss without actually dieting. For example, you could skip your morning latte or substitute it for a non fat option. Just that simple substitution could save you up to 10,000 calories (or up to 3 pounds) a month.
Sleep an extra hour and weigh less. Lose weight by sleeping an extra hour a night. This extra hour of sleep could help a person drop 14 pounds in a year according to University of Michigan researcher Michael Sivak. His scenario shows when sleep replaces idle activities – and the usual mindless snacking – you can effortlessly cut calories by 6%. There's also evidence that getting too little sleep revs up your appetite, making you uncommonly hungry.
Avoid surroundings where you're most likely to overeat. Everyone has a time when you’re most likely to overeat, whether it's the morning coffee break or after-work gathering with friends. Avoid these surroundings along with their temptations and you’ll lose weight without having to diet. Try to plan other activities or distractions for those times, or plan in advance how you're going to handle them.
Stock the pantry with healthy foods. Lose weight by stocking your pantry and refrigerator with healthy foods. Get rid of the high-calorie, low-nutrition snacks. Have plenty of healthier options available for when you’re hungry for a snack.
Close the kitchen after dinner. Lose weight by closing the kitchen after dinner. Closing the kitchen means that you're less likely to engage in mindless eating. "So figure out a reasonable time to get out of the kitchen after you have cleaned up for the night," says University of Pennsylvania psychologist Kelly C. Allison.
Recognizing the "eating pause." You can lose weight by watching for the "eating pause" during a meal. Most people unknowingly take a break and stop eating for a couple of minutes. Watch for this moment and don't take another bite. This is the quiet signal that you're full and what usually happens next is mindless eating.
Lose weight by avoiding “mindless eating.” "Regardless of how tuned in we believe we are to what we eat and how much we eat, we are really a nation of mindless eaters," says Brian Wansink, PhD, professor and director of Cornell Food and Brand Lab. If you are like so many who sit down to eat your mind is out to lunch. Food is the only thing you're not thinking about. Your absent-minded way of eating will stop you from losing weight. So stay focused on your food when you sit down for a meal and you’ll lose weight without even dieting.
Eat home-cooked meals and lose weight. Eat home-cooked meals at least five days a week in order to lose weight. A Consumer Reports survey found this was a top habit of "successful losers." Quick home cook meals can be made by using pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.
Lean out by eating out your way. Restaurant meals are notoriously fattening. To lose weight 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.
- Get half the meal in a doggie bag before it's brought to the table.
- Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.
The meal “add ons” add on the pounds. Most add on condiments pack huge amounts of high-fructose corn syrup, sugar, sodium, and oil. For example you would think barbecued chicken would be a healthy choice. It’s not exactly, because the sauce is pretty much all sugar. This dish is like dessert and entrée all wrapped up on one high-calorie plate. The added sugar and any chemical-sounding ingredients on an item’s label are sure signs that a condiment is inching an entrée toward the dessert category and will prevent you from losing weight.
Lose weight by using tomato-based sauces. When having pasta choose the marinara sauce instead of Alfredo sauce. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces. But remember, don’t overdo it on the pasta.
Still have a slice of pizza and lose weight. You can still lose weight when having a slice of pizza by going light on the cheese or use reduced-fat cheese and choosing a thin, bread-like crust made with just a touch of olive oil. You can also lose weight by choosing vegetable toppings for pizza instead of meat this alone will shave 100 calories from your meal.
Build a healthier and better burger for losing weight. "Burgers can be part of a heart-healthy diet," says Penn State University researcher Penny Kris-Etherton, PhD, RD. "The key is portion control -- the use of lean beef, proper cooking and flavorful toppings.” To lose weight without dieting, make a burger with lean beef, poultry, even bison. Lean beef is lower in fat than you may think, even less than turkey burgers. Because when grilling beef much of the fat from drips out, thus the end product is lower in fat than the food label indicates. Lean beef is also rich in essential nutrients, including high quality protein, zinc, vitamin B-12, selenium, phosphorus, niacin, iron and more.
Lose weight by building a healthier Egg Mcmuffin. If you eat breakfast out, the McDonald's Egg McMuffin is the way to go. With 12 grams of fat, it's still a lot better than most fast food breakfasts. However, if you want to lose weight by cutting calories and fat, you can make one at home that's even better and healthier for you. To lose weight follow these three steps for making a healthy Egg McMuffin and you will cut 88 calories (212 calories), 10.5g of fat (1.5g fat), 220mg cholesterol (15mg cholesterol), 40mg sodium (800mg sodium) from the original Egg McMuffin without dieting.
- Slice the English muffin and place in toaster till desired crispness is reached.
- While the muffin is toasting, spray plastic container with non-stick cooking spray and pour in egg whites. Top with black pepper and microwave for approx. 1-1.5 minutes on High.
- Place toasted English muffin on a plate and top with egg white, Canadian bacon and cheese. Microwave for 20 seconds to melt cheese and it’s ready to eat.
Add soup to your diet. To lose weight add a broth-based soup to your diet 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. Beware of creamy soups, which can be high in fat and calories.
Lose weight by eating 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 which fills you up with fewer calories.
Eliminate bacon from your diet. 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.
Don’t snack, chew gum instead. You can lose weight by chewing sugarless gum with a strong flavor when you're at risk for a snack attack. Gum with a strong flavor punch overpowers other foods so they don't taste good.
Brush your teeth to lose weight. Brushing your teeth can actually decrease food cravings which help when trying to lose weight. Also many people who brush their teeth choose not to eat following brushing their teeth, so they actually eat less.
Lose weight without dieting by exercising regularly. If you are looking for ways to increase your metabolism in order to lose weight, you will need to focus more on exercise. Exercise plays an important role in maintaining a healthy body, and it makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism. People who exercise on a regular basis not only lose weight more effectively, but are more successful at keeping it off.
Pick up weight to lose weight. It’s important to note when losing weight that muscle burns calories, while fat does not. The more muscular you are, the higher your metabolism will remain at all times. Resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. In addition, resistance training increases your average daily metabolic rate, which helps you to lose weight.
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. Why? People who practice yoga reported a more "mindful" approach to eating and weight lose. Researchers think the calm self-awareness developed through yoga may help people resist overeating.
Bottom Line on Losing Weight Without Dieting