To lose weight, most people follow a restrictive diet and focus only on food. However, it is quite possible to lose weight without dieting.
In fact, a few very simple lifestyle habits can help you lose weight. It has nothing to do with the traditional diet and is more effective for weight loss.
Using the tips from this article, you can lose weight without dieting, without denying yourself food, but simply by making changes to your lifestyle.
In this article, I explain wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting.
1) Chew food longer
2) Lose weight with or without exercise
3) Get enough sleep
4) Balance your diet
5) Do not store fatty and sweet at home.
6) Reduce stress
7) Control your emotional snacking
8) Drink more water
9) Try Intermittent Fasting
10) Make a shopping list
11) Eat from small plates
12) Don’t eat in front of a screen
IS IT POSSIBLE TO LOSE WEIGHT WITHOUT DIETS?
It is possible to lose significant weight without following a restrictive, low-calorie diet. In fact, even if you want to lose weight, you must burn more calories than you consume, diet is not the only way to achieve this.
Conventional low-calorie wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting diets typically aim to reduce energy intake by 500-750 kcal per day. We know that these types of diets are moderately effective for short-term weight loss. In addition, they do not work for everyone, and it is difficult to achieve particularly long-term adherence to these diets. So this is not the preferred solution.
Instead, you can make various lifestyle changes that allow you to naturally consume fewer calories and also burn more, thereby promoting weight loss.
1) CHEW FOOD LONGER
Chewing food longer can lead to less food intake. We know that people who are overweight or obese tend to chew their food for less time and eat faster, which makes them eat more.
In addition, it is important to spend at least 20 minutes eating so that the brain has enough time to regulate the feeling of satiety.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting To successfully chew longer and eat longer, you can:
o Place cutlery on the table after each bite.
o Chew food slowly 20 times before swallowing, paying particular attention to the taste, smell, and texture of the food.
o Bite smaller. The more important this is, the faster you finish your plate and the less time it takes to chew.
2) LOSE WEIGHT WITH OR WITHOUT EXERCISE
One of the most effective ways to lose weight without dieting is to increase your daily physical activity. The most popular classic way is to exercise regularly. But losing weight without exercise is still possible if you move more every day.
It is true that exercise remains a very effective way to lose weight without dieting. In fact, by exercising for 30 minutes to 1 hour at least 5 days a week, you can easily lose 2 kg per month in the long run.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting You burn more calories with exercise. If you don’t make up for the calories burned by eating more, you will lose weight.
In order to successfully exercise in order to lose weight, it is necessary to follow a balanced sports program, which mainly contains two types of activities:
o Regular cardio (brisk walking, cycling, swimming, indoor cardio, running, rowing machine).
o Build muscle mass (to maintain muscle mass).
By following a structured program, you can easily find motivation and maintain your habits in the long run. Another advantage of sports for weight loss: do not gain later lost kilograms.
Another tip for success in sports is to put your sneakers and tracksuits next to your bed or in your living room so you can see them when you wake up and think about them every day.
Gradually, your brain will get used to your sports stuff, and you will get used to the idea that you need to leave the house for work.
Lose weight without exercise:
And if you want to lose weight without sports, then it is possible. Start moving more every day to increase your physical activity throughout the day:
o Walk as much as possible to get around.
o Always climb stairs.
o Cook while standing.
o Exercise every two hours.
Together, these daily efforts can yield good results.
3) GET ENOUGH SLEEP
People who regularly sleep less than 7 hours a night are more likely to have a higher BMI and be overweight than those who sleep more.
We also know that healthy sleep habits are associated with improved weight and fat loss.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting In fact, lack of sleep can disrupt the regulation of circadian rhythms and the hormonal system. Thus, a decrease in the amount or quality of sleep leads to an increase in hunger and appetite, which may predispose a person to weight gain.
Recommendations for sleep duration vary from person to person, with the average recommended range being 7 to 9 hours per night.
If you have trouble sleeping, I recommend reading my article for tips on improving the quality of your sleep.
4) REBALANCE THE POWER
To lose weight, you don’t have to deliberately count calories and limit portion sizes.
In fact, by rebalancing your diet, which focuses on the quality of your diet rather than quantity, you can be successful in losing weight in the long run.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting Adopting the right daily eating habits allows you to develop the right responses to improve your health and promote weight loss.
In fact, eating high-quality, nutrient-dense foods will make you feel more satiated. This type of food is often more satiating and allows you to make up for and avoid nutritional deficiencies.
Here’s how to balance your diet for weight loss:
o Eat natural foods rich in nutrients and fiber (vegetables, whole grains, fruits, nuts, fish).
o Eat a balanced diet (proteins, fats, carbohydrates).
o Eat good sources of fat such as olive oil, oilseeds or salmon.
o Eat light meals in the evening and stay up.
o Balanced breakfast.
o Limit sugary drinks and alcohol (soft drinks, fruit juices, wine and beer).
5) DO NOT STOCK UP ON HIGH-CALORIE, FATTY AND SWEET FOODS
In order not to crack and eat fatty, sweet and salty foods that make you fat, the easiest way is to stop buying them and not store them in the kitchen (in cabinets, refrigerator).
To avoid poor food choices, it is enough to change your immediate environment, that is, at home and at work, to promote, not hinder, proper eating behavior.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting Thus, reducing exposure to particularly tempting high-calorie foods reduces consumption of those foods. If you know you can’t control your consumption of certain foods, keep them away from you and don’t hoard or buy them.
Instead, label and highlight healthy foods, such as a plate of fruit or a full basket of vegetables in the refrigerator.
6) REDUCE STRESS
Chronic stress can prevent you from losing weight and even make you fat. It even increases levels of the stress hormone cortisol, which can disrupt hormones and increase inflammation.
In addition, stress tends to increase appetite and increase cravings for fatty, salty, sugary, and high-calorie foods.
If you feel the need to deal with stress, you can check out:
o Deep breathing or relaxation exercises.
o Walking and sports in general.
Oh Tai Chi.
7) CONTROL YOUR EMOTIONAL SNACKING
Many snack not because they’re hungry, but because they’re stressed, tired, frustrated, or bored. These cracks lead to weight gain, often referred to as “emotional weight”.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting To solve this problem, in addition to not storing high-calorie foods at home, you need to follow a simple method:
o Identify the moments that lead you to snack (place, setting, time of day, mood, feelings).
o When the urge to snack arises, pay attention and occupy your mind 10-20 minutes before eating (reading, listening to music, walking, meditating, gardening, cleaning, etc.)
o If cravings remain, ask yourself, “Am I hungry or is this gluttony?”
o If you are hungry, eat a healthy snack (fruits, vegetables, nuts) instead of nothing.
It’s important to break the vicious cycle that keeps you snacking in the first place, rather than trying to resist at all costs without changing your surroundings.
8) DRINK MORE WATER
Drinking more water can be a great way to lose weight without dieting. In fact, by drinking more water, you can reduce your daily calorie intake.
First, if you drink water instead of sugary drinks like sodas, fruit juices, or coffee with sugar, you are cutting calories.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting sec. Drinking a large glass of water before a meal will make you feel full faster, so eat less.
So, you can start by following the guidelines for how much water you should be drinking per day:
– 1.9 liters per person.
o 1.5 liters for women.
These recommendations are consistent with the recommended daily intake of liquid water under normal temperature conditions and a level of moderate physical activity.
9) TRY INTERMITTENT FASTING
Intermittent fasting is a method based on intermittent food restriction with periods of reduced energy intake and periods of unrestricted food intake.
There are various forms of intermittent fasting:
o Limited feeding times greater than 12 hours, 10 hours, or 8 hours.
o Total fasting for more than 24 hours.
Method 5: 2 (5 days no commitment, 2 days fasting).
o Fasting 5 consecutive days per month.
These different approaches have a positive effect on fat loss, which can be explained by long-term calorie restriction, which is often not fully compensated later, and the effect on the regulation of circadian rhythms.
For starters, you can try the time-limited diet, which is very easy to follow and not too restrictive. Limit food intake for a period of less than 12 hours and be sure to finish your last meal before bed.
For example, if you had breakfast at 7 am, you must finish dinner no later than 7 pm.
10) MAKE A SHOPPING LIST
List shopping is a tool that can help you lose weight, navigate supermarkets, and beat food marketing.
In fact, we know that people who make a shopping list eat better, buy healthier food, and are less likely to be overweight or obese.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting A shopping list can serve as a reminder, a guide to reducing impulse shopping and buying only the healthy foods that form the basis of your eating and eating habits. Plus, creating a shopping list can save you money.
For success in healthy eating, this is an invaluable tool that can help filter out products and promotions that put your goals at risk.
11) EAT FROM SMALL PLATES
The idea is simple: if you eat from a small, full plate, rather than a large, half-empty one, your brain can be tricked into feeling less hungry.
This advice has long been considered very effective for weight loss, but it has turned out to be less effective at tricking the human brain than one might think.
This is because when people feel hungry, especially while dieting, they are less likely to be fooled by the size of their plate.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting But if you’re not on a diet, reducing your plate size can help. The best way to get an answer is to try.
Even though this trick may not work for everyone, eating on smaller plates can result in fewer calories being consumed.
12) DON’T EAT IN FRONT OF A SCREEN
Eating in front of a TV or screen helps increase energy intake by delaying natural satiety while eating and reducing satiety signals from previously eaten foods.
Also, apart from eating, the more screens we use, the more we become inactive and consume less energy. This time spent in front of screens reduces the amount of time spent in physical activity.
wellhealthorganic.com:12-effective-weight-lose-tips-without-dieting Finally, screen time can also increase exposure to weight gain food and drink advertising.
We also know that the biggest consumers of TVs and smartphones are people with the least healthy eating habits (snacks, fast food, high-calorie foods, few fruits and vegetables).
However, different television programs do not evoke the same response to food intake. In fact, so-called “attractive” or “interesting” TV shows don’t seem to have the same impact on eating behavior as “boring” shows or watching TV shows just to pass the time.
By cutting down on the time you spend in front of screens, whether it’s at mealtimes or outdoors, you can make an impact on your weight and lose those extra pounds without dieting.