Take Care Because You Love Your Body
People confuse the two. Love your body and lose weight. No one is saying that you need to lose weight to love your body. Thats a trap. What we are saying is, you love your body and therefore, must take care of it. If you feel healthy and are fit and active, you dont need to lose weight. But if your physical and mental health are getting affected, you should consider losing the extra flab without attaching lose weight to any negative emotion. You should take care of your body the way it takes care of you.
These are 25 ways you can lose weight without dieting. Try these methods out, and you will succeed for sure. Take care!
Youre Not Sleeping Well
Working the night shift also puts you at a major disadvantage, according to Dr. Weiner. The disruption to your circadian rhythm, he explains, can lead to weight gainand switching back and forth between night and day shifts, like many people do in order to spend more time with family, is the worst of all. Its just nonstop disruption to an otherwise healthy, normal sleep-wake pattern.
For example, a 2019 study in the International Journal of Obesity observed weight loss over the course of 12 months in nearly 2,000 participants and found that those with less variability in their sleep patterns were more likely to be more successful in their weight loss efforts.
Of course, not everyone has the luxury of choosing their work schedule or having a flexible boss. But if you are able to tweak your work schedule or work with your manager to avoid this, you should.
Dont Just Dream Itbelieve It
It may sound cheesy, but envisioning yourself achieving a goal makes a difference. Studies show that visualizing goal attainmentcranking out those last five push-ups, crossing the finish line of a 5K, or beating your personal best timeenhances your performance. Plus, picturing how good you’re going to look in your skinny jeans once you’ve dropped those last few pounds isn’t a bad motivator either. Dream it, believe it, and achieve it.
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Slip Into A Yoga State Of Mind
Women who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association. What’s the connection? The yoga regulars reported a more “mindful” approach to eating. For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.
Move More And Exercise Regularly
If you are exercising regularly , you burn more calories, which deepens the calorie deficit. Along with that, exercising is amazing for your cardiovascular, lymphatic and even mental health. Also, lets not undermine the role of walking more. Walking 8,000-12,000 steps every day can help with not only amplifying calorie burning, but also improving overall health.
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Eat Less Dairy Products And Nuts
Can you eat as much as you like and still lose weight? This often works well with a low-carbohydrate diet, as appetite regulation often improves.54
However, despite the fact that a low-carbohydrate diet generally makes it easier to eat just enough, there are foods classified as low carb which become a problem in larger quantities. If you find yourself having a hard time losing weight on a low-carb diet, you could try to be more careful with:
- Dairy products
Dairy products contain varying amounts of lactose , which could slow down weight loss when over-consumed. Consequently, cutting back on dairy products may help accelerate weight loss.
This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts.
However, if youre struggling to lose weight, you should avoid large amounts of full-fat dairy, such as cream and cheese. Remember that, gram for gram, fat has twice the calories of carbs or protein therefore, high-fat, highly palatable foods can deliver a huge calorie load before you know it.55
When it comes to butter, you dont need to worry about extra carbs, as butter is almost pure fat. But, like any other source of fat, if butter is over-consumed, your dietary fat will be burned for fuel instead of body fat.
Nuts, the second food to watch, contain a fair amount of carbohydrate in addition to a significant amount of fat, and its very easy to unwittingly scarf down large quantities.56
Assess Your Hunger Before Each Meal
Tune out of emails, social media, and work, and spend a couple of mindful minutes just grading yourself, Zellner says. Then ask yourself: How hungry am I at the moment? What am I craving? What is my body asking for? Trust those signals as youre creating your meal, Zellner says.
Yes, this thought process can work. I practiced mindful eating by paying attention to hunger and satiety cues, Wood adds. Learning to eat intuitively took some adjusting, but each week it became easier, and I found my cravings for those high-sugar foods diminished.
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Avoid Snacking On Junk Food
We all love to snack, and we should. But not on junk food that has zero nutritional value. You may snack on baby carrots, beetroot, cucumber, a handful peanuts or pistachios, fruits, popcorn, etc. These are low-calorie and highly nutritious the combo that is best suited for people trying to lose weight.
Dab A Little Vanilla On Your Wrists
Vanilla, one of the key smells in homemade cookies, may be a key to effortless weight loss, according to a study done by St. Georges Hospital in London. Participants who wore a vanilla-scented patch reported fewer cravings, especially those for desserts and sweets.
Here are more bizarre weight loss tricks that actually work!
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I Created A Much More Sustainable Life
I also lowered my expenses, moved to a more affordable house and started growing some of my own foods. My life felt much more sustainable and I felt calmer and more supported. I loved knowing that anytime I was hungry I could go into the back yard and eat something fresh and full of vitality. The stress hormones where no longer coursing through my system, wreaking havoc and turning my body into a fat storage machine.
Get A Good Nights Sleep
Along with this, if you sleep for 7.5+ hours every night, that would optimise fat burning and even help you control hunger and increase our satiety as optimal sleep can lower ghrelin and increase leptin , along with numerous health benefits sleep has on our brain health, organ health, recovery and even emotional health.
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I Worked Through Some Important Emotional Issues
Some people feel safer with extra weight on their body. Its as if the body actually uses weight as a buffer from the world. I was in that situation and I knew I had to address the emotional issues that were making my body feel unsafe. I started doing visualization practices that helped to resolve past traumas and to get my body to feel safer in letting go of the weight.
Over the years Ive found that 65-70% of the clients I work with are using weight as a form of protection. I call this emotional obesity. When you work through the issues that are causing emotional obesity and break the association that fat equals safe, the body is much more willing to let go of the weight. After I broke this association and the weight no longer served its purpose – that is, the armor of fat no longer made me feel any safer – the weight all but went away.
Careful With The Packaged Drinks
Drinking packaged fruit and vegetable juices, energy drinks, soda, and zero-cal soda not only prevents you from losing weight but also puts your health at risk. Though marketed as zero-cal, these sodas have other tastemakers and additives that make them worse than the normal ones. However, the amount of refined sugar in regular soda is too high, and drinking it too much can make you prone to diabetes. Drink freshly pressed or cold pressed fruit or vegetable juices. Also, if you use a centrifugal blender to make your juice, consume it immediately.
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Set Aside 30 Minutes To Eat
Or better yet, even longer. Our go-go-go lifestyle has affected our eating habits, leading folks to shovel down in their food between appointments. Unfortunately, these habits force us to ignore our bodies natural fullness cues.
Setting aside 30 minutes per meal in your calendar will help you to slow down. “When you eat slowly the gut and brain work together more efficiently to send chemicals and sensations that signal fullness,” says Richards. Eating slowly will help you to learn and be more mindful of your body’s fullness cues, which prevents overeating. Plus, “eating more slowly is thought to help with digestion, which can also improve weight loss,” she says.
Eat A Serving Of Beans Every Day
Beans, beans the magical fruit. The more you eat the more you lose weight? Its true, according to research in the American Journal of Clinical Nutrition. In the study, people who ate just 3/4 cup of beans, peas, chickpeas, or lentils a day lost half a pound a week without changing their diet or exercise habits. Legumes are full of fibre and protein, a combo that can keep you satisfied for hours.
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Tips For Maintaining A Healthy Weight
“Often, people have unrealistic weight loss goals. If you are restricting food intake, over-exercising or thinking about food and your body all the time in order to maintain a certain number on the scale, then that is not the healthiest weight for you,” says Younkin. Any changes you make in an effort to lose weight should be habits you can keep up for the long haul. Luckily for us, little changes that you enjoy can add up to big accomplishments over time.
Younkin has specific tips for those trying to eat in a way that aligns with their weight loss goals: “Aim to eat every 3-4 hours to keep blood sugar balanced, plan healthy snacks and don’t feel guilty when you eat something you feel like you shouldn’t. Aim to follow the healthy plate method about 80% of the time throughout the week and don’t worry about the rest.” The healthy plate method refers to filling half your plate veggies, a quarter with whole grains and the last quarter with lean protein. This strategy makes portion control easy, without the need to tediously measure everything. And, adds Younkin, “Be conscious of sugar and alcohol intake can help too, as those ’empty’ calories can add up over time”.
Lastly, accountability can be a big help when sticking to your healthy lifestyle changes. Younkin suggests including a friend, hiring a dietitian or working with a personal trainer, so you don’t have to do it all on your own.
The Most Important Thing For Weight Maintenance
“After you’ve lost five to 10 percent of your body weight, research suggests maintaining that weight for six months before trying to lose again . This is how you can permanently move your set pointthe weight range your body likes to stay indown over time,” says Younkin. But maintaining weight loss is notoriously challenging. In fact, a study in BioPsychoSocial Medicinefound that nearly 70 percent of people were unsuccessful in maintaining a 10 percent weight loss for two years. This might make it seem like the odds are stacked against you, but actually weight maintenance can be successful with a change in focus from weight loss habits.
Research has found that exercise might be more important than diet when trying to maintain weight loss. The number one thing that people have in common who have lost weight and kept it off is daily moderate to vigorous exercise. In fact, a study in the journal Obesityfound that people who lost an average of 58 pounds and kept it off, exercised for around 40 minutes per day. This exercise didn’t have to be consecutive, and could include 10-minute bouts throughout the day, too.
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Boost Your Water Intake
Hands up if you drink more water per than any other beverages . Hand still on the mouse? Boosting your water intake could support healthy weight loss and maintenance. Dr. Axe explains: “If water isn’t your number one beverage, odds are you’re consuming a number of sugary, high-calorie drinks per day.” Subbing these other beverages to water “is one of the easiest ways to cut down on sugar intake, improve your diet and lose excess body weight,” he says. Here’s What Happens to Your Body When You Stop Drinking Water
Dont Keep Too Much Junk Food Around You
Were not saying that you should never eat junk food again. Every now and then you should treat yourself! But you can make it easier to resist by being smart about where you keep high-sugar foods like candy. If you keep them by the couch or your desk, then youre probably going to snack on them even when you dont really want to. These kinds of snacks also wont fill you up, but make you want to keep eating instead. Limiting the amount of food choices that are easily accessible will keep you from devouring an entire bag of cookies, for example.
Our tip: If you just cant give up chocolate, our Extra Chocolate Protein Bar might be just the thing for you. Delicious chocolate with 95% less sugar makes indulging even more fun!
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Brush Your Teeth After Meals
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals .
This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad.
Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack.
Make Your Days A Little Nuttier
Nuts are a fatty, wonderful way to stave off cravings between meals, and they’re a healthy source of protein.
A study of more than 81,000 people in North America found that people who ate just a handful of mixed nuts or seeds each day reduced their risk of developing heart disease. Getting a little nutty also helped the study participants lower the “bad” LDL cholesterol levels in their bodies.
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Give Your Morning Joe A Makeover
While we’re on the topic of sugary beverages, Lisa Richards CNC, nutritionist and founder of The Candida Diet, says you might be surprised just how much sugar is lurching in your cup of joe. “Adding sugar, sweeteners, and high fat/calorie sweeteners can result in coffee that provides upwards of 200 calories in just one cup,” she says. And face it: Most people drink upwards of three cups per day. 600 calories per day in coffee? Yikes
Her recommendation? Measure out exactly how much creamer and sweetener you’re putting in each cup so you have a true sense of how much sugar you’re actually getting per cup. Or, consider giving your morning drink a makeover, altogether. “What you put in your coffee can pack on the pounds, but the opposite is true as well. What you put in your coffee can also help boost your weight loss,” she says. Cinnamon, for instance, is a great alternative to sweeteners because “it is a natural appetite suppressant and also boosts metabolism.”
How To Start Losing Weight
Its easy to get overwhelmed by all the information available .If you want to lose weight, a good start would be to base your diet on the Australian Guide to Healthy Eating.
If you can avoid unplanned or habitual eating, and keep to regular meals and snacks, this will help you to lose weight
If you have been on crash diets for several years or finding it difficult, seek help from a dietitian. Dietitians can guide you to a healthy way of eating that is based on the latest research and tailored to suit your health and lifestyle.
If you are overweight, over 40 years of age or haven’t exercised regularly for a long time, check with your doctor before you start any physical activity.
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Youre Not Eating Enough Plant
Generally speaking, protein has benefits: It fills you up and also helps you build muscle, skin, and healthy bones. But when it comes to weight loss, not all protein is created equal. Dr. Weiner warns about over-consuming animal proteinand the fat that typically comes with itbecause too much can lead to weight gain and other health problems like diabetes.
Plant-based protein, on the other hand, is different . You can eat higher amounts of these foods without worrying about negative effects on your health, Dr. Weiner says. Ive literally never seen a study suggesting that sources of plant protein like nuts cause weight gain, he adds.
Eat Off Smaller Plates
“Most people eat two or three servings per sitting,” says Richards. In part, this is because our plates are so stinking big, she says. “Sizing down your plates can increase the chances that you are filling your plate with accurate serving sizes,” she says.
Of course, this hack still requires discipline. Eating on small plates won’t yield weight loss if you’re going up for second and third helpings.
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