Dieting – most of us have tried them, few of us have loved them, and almost all of us have ditched them at some point in our lives. Diets can be boring, monotonous and even unsustainable, making us feel like our ideal weight cannot be achieved. But all is not lost, as important as food and calorie consumption is, diets are not the only factors that encourage weight loss.
Rather than embarking on yet another tedious diet plan, check out these 10 simple ways to lose weight without cutting out your favorite treats.
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10. Don't skip your breakfast | without Dieting
One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day.
Following the old adage ‘eat breakfast like a king, lunch like a prince, and dinner like a pauper’, really does help when trying to lose weight. This is because the metabolism is believed to be more efficient in the morning, a breakfast can kick start your metabolism and continue burning through the day. Breakfasts also stop your body entering into a state of starvation and will prevent your body storing any of the food you eat later in the day.
9. Get More Sleep | without Dieting
One of the simplest ways to aid weight loss is getting enough sleep. Sleep is the body’s natural way of getting both mental and physical restoration, and without enough sleep your body and mind cannot perform at their most efficient. Lack of sleep stimulates the production of ghrelin, increasing our appetites and lowering levels of leptin; the hormone that makes you feel full.
Sleep and lack of, can also affect your willpower and motivation to exercise or generally eat sensibly. Sleep will also affect your stress levels, and if overly stressed, your body increases its levels of cortisol, an appetite stimulant. If you don’t receive the necessary rest to reduce this stress, you can find yourself consuming extra food not necessary for your diet. A study by Columbia University found that those who get enough sleep eat almost 300 fewer calories than those who are sleep-deprived.
8. Balance Your Healthy And Treat Foods | without Dieting
Embarking on a new diet can be stressful and daunting; however, you don’t need to cut out all of your favourite foods in order to lose weight. Rather than completely cutting out treats or following some strict food regime, try following the 80/20 rule; keeping 80 per cent of your diet for healthy, nutritious foods and 20 per cent for your tasty reward foods.
Keeping a food diary or journal is an efficient way to acknowledge the types of foods you are eating, whilst trying to limit the fatty foods we all love so much. This way you can cut back on calories without feeling as though you are missing out or limited to a diet.
7. Add More Steps | without Dieting
Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active — pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.
6. Pick The Right Foods To Keep You Full | without Dieting
When choosing what to eat, particularly what to snack on, too often we choose the easiest available option, but preparing and eating foods that fill you up and sustain your energy can help control appetite and reduce calories consumed.
Foods such as potatoes, whole-wheat pastas, beans (not the baked variety) and eggs, just to mention a few, are the types of foods that provide rich nutrition but can help keep the hunger at bay. Soup for example is a great example of foods that, although liquid, pass through the stomach into the intestines slowly, keeping you full and satisfied for longer.
5.Close the Kitchen at Night | without Dieting
Establish a time when you will stop eating so you won’t give in to the late-night munchies or mindless snacking while watching television. “Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else,” suggests Elaine Magee, MPH, RD, WebMD’s “Recipe Doctor” and the author of Comfort Food Makeovers.
4. Don’t Shop Hungry | without Dieting
A common mistake made by many people when trying to lose weight starts before the food is even in the cupboard. Shopping whilst hungry is a common error made by everyone which may not seem like a major factor, but when hungry, the brain desires foods that release energy immediately, typically high sugar or glycemic index foods. These are typically foods which we categorise as unhealthy, which subsequently impact your weight loss.
These types of food release energy rapidly, making you feel fatigued quickly and in need of more food for energy. It is therefore important to eat something filling before doing the grocery shop, as not only will you choose healthier options but also purchase less food.
3. Start Exercising | without Dieting
No one wants to sacrifice their delicious foods and treats, but by adding in some exercise, you can see the benefits of losing weight without having to cut your diet. Although a combination of healthy eating and working out is ideal for weight loss, if dieting is infeasible to you, exercise is the perfect way to lose weight, enhance fitness and improve your overall health.
Not only will regular exercise help to burn off the calories you consume, it will also help to tone up and improve the shape of your body. A combination of cardio and resistance training is the best combination to assist weight loss as you are engaging not only your cardiovascular system, but increasing muscle size and power, reducing fat stores and increasing fitness.
2. Control Your Environments | without Dieting
Another simple strategy to help cut calories is to control your environment — everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, “eat a healthy snack before so you won’t be starving, and be selective when you fill your plate at the buffet,” suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
1. Have Protein at Every Meal and Snack | without Dieting
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. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours), to keep your blood sugar levels steady and to avoid overindulging.