It may surprise you to hear that reducing weight in less time is achievable. Dietary supplements give people a lot of hope, but in reality, they’ll leave you hungry and tired in the long run. So what’s the benefit of losing your weight fast but only to gain more eventually? It’s best to understand that losing weight is a gradual process and not one-time magic.
Reducing weight without dieting is possible, according to health experts. Making a lifestyle shift is key in leaving a healthier life.
Taking healthful diets and exercising can help you drop a pound per week. If all you want to do is maintain your current weight, a daily calorie reduction of 100 calories will be enough to keep you from gaining the 1-2 pounds that most people do each year.
You can use the following effortless techniques to lose weight without going on a “diet”:
· Regularly take Breakfast
Keeping a morning routine proves to help individuals in losing the excess they’ve gained over days. Elizabeth Ward, the author of the book The Pocket Idiot’s Guide to (New Food Pyramid) explains that “a large number of people believe that skipping breakfast can help in the weight loss program.”
According to another study, breakfast eaters have a significantly lower BMI and do significantly better than those who do not. Try starting your day with a bowl of whole-grain cereals, fruits, and low-calorie snacks if you want to feel more energized.
· Stay away from the kitchen after evening meals
To combat late-night cravings or mindless snacking while watching TV, set a timer for when you’ll stop eating.
Keeping track of when you should eat and when you should finish eating could help you prevent overeating. When you’re seated in front of the television, you’re more likely to crave the biscuits you’ve been avoiding for a long time.
Elaine Magee, Recipe Doctor, MPH, RD WebMD, and author of Comfort Food Makeover, agrees that a cup of tea, small bowl of ice cream, frozen yogurt, or sucking on a piece of hard candy are all acceptable post-meal snacks, and that brushing your teeth is the best way to avoid the temptation to snack again.
· Be Careful With Liquid Calories
Sweetened beverages are enjoyed by a large number of people. Sweetened liquids, on the other hand, have higher calorie content than solid foods, which aid to strengthen and revitalize the body.
To quell your hunger, drink plenty of water, citrus water, or pure fruit juice. Alternatively, you may drink some healthful and nutritious vegetable juice to tide you over till your next meal. Watch out for your alcohol calories, it’s very important. If you drink a glass or two of wine or a cocktail every day, limiting your alcohol for weekends only can save you a lot from excessive calorie ingestion in the long run.
Alcohol should be consumed with utmost caution because of its high calorie content. So, whether you routinely enjoy a glass or two of wine or a cocktail, you must now set limits and abstain from drinking alcohol on weekdays.
· Increase your fruit and Vegetable Consumption.
Consuming many low-calorie, high-volume fruits and vegetables keeps you away from foods with more fat and calories. Beginning lunch or supper with a vegetable salad or a bowl of broth-based soup is recommended by Barbara Rolls, PhD, and author of The Volumetrics Eating Plan. Place the meat on the edge of your plate, away from the center, over the vegetables.
Adults should take from 7-13 glasses according to the guidelines by the U.S government in the year 2005. Ward suggests keeping a variety of fruits and vegetables in your kitchen and eating a few pieces at each meal and snack. “You’ll get more vitamins, minerals, micronutrients, and fiber in your diet if you eat a lot of nutritious vegetables, and you’ll be less likely to reach for the cookie jar.”
• Try to Consume a Grain-free diet as much as Possible
If you want to increase the amount of fiber in your diet, the greatest thing you can do is avoid grains like pastries, pretzels, and cakes. Bran flakes, whole-rye crackers, brown rice, spaghetti, and whole-meat are also healthier alternatives. That means you have a lot of options based on your interests.
· Maintain Control of Your Environments
Your surroundings can profoundly influence what you eat. If you want to reduce your calorie consumption, it’s critical to be aware of your objectives, which include monitoring your surroundings and managing what goes into your kitchen. Always be sure you’re eating nourishing foods.
Avoiding unhealthy foods makes you more conscious of your choices and the environment. Also, when it comes to parties, you should avoid munching until you are truly hungry. Then take a 15-minute rest with a glass of water before proceeding to the next meal.
· Determine Portion Sizes
Just by reducing your portions by 10% or 20% you could actually be on your way to losing that extra pounds. In many cases, the food you consume either at home or at the nearest restaurant has a higher portion than you actually need.
So, the best you could do is to monitor the amount or portions that you actually use. Brian Wansink the author of Mindless Eating, advises that getting quick portion control through using cups or plates.
Good news is that you’ll have enough food on your dainty plate, so you don’t have to worry about that.
• Increase the Number of Steps
A pedometer will be extremely useful in helping you adjust your daily step count each day. Monitoring your speed and coverage can become easy, in fact, getting to 10.000 each day is achievable. Do whatever you can as long as you become more active every single day.
Trying out simple things like, pacing as you talk on phone, match within the room during TV commercial break, and taking your dog outdoors for a walk can help you be more active. Using a pedometer can help feel the motivation and readiness to take on the challenge on a daily basis.
• Include Protein in Each bite of Food
You are less likely to overeat if you consume low fat protein meals. And so, this is where snacking comes in, they will make you feel full for just some time before you get the actual meal.
If you also try out with beans, small portions of nuts, eggs, peanut butter or lean meats. You should stop overindulging on unhealthy foods, for example having frequent meals and snacks, give yourself at least 4 hours into another meal.
• Use Weights to Train
Consider including weights in your workout if you haven’t already. You may be concerned that lifting weights will cause you to gain weight. In fact, doing the opposite, such as focusing solely on high-intensity aerobic workouts, may lead to weight gain.
“Exercising for long periods of time does not aid weight loss. They are interpreted by the body as a long and uncertain hunt for sustenance. Herbst argues that it lowers the metabolism to preserve calories. “Weight training increases metabolism and muscle mass by generating micro rips in the body, which the body works hard to mend over the next 3 days.
In addition, the body gains muscle in preparation for having to lift heavy objects. Complex multi-joint actions are the perfect weight activities, according to him. Squats, lunges, bench presses, and deadlifts are examples of exercises that target the primary muscular groups.
- Look for Alternative Lighter Options
Wherever possible, choose low-fat salad dressings, butter, milk products, and other meals. “You may minimize your calorie intake by just eating low-fat and lighter dishes,” Magee further explains that “if the product is blended in with other foods, nobody will notice.”
As a snack, choose salsa or hummus; on burgers, use mustard instead of mayonnaise; and opt for simple roasted sweet potatoes over packed white potatoes. Cream in coffee, cheese on sandwiches, and creamy salad dressing should all be avoided.