How to lose weight without dieting | 10 simple tips help you get slim naturally

Lose Weight Without Dieting? Sound strange, isn’t it? According to a study in 2014, many people looking for solutions to weight loss have read false or misleading information about weight loss. Certainly, there are ways to lose weight very fast. There are many diets out there that help you lose weight quickly – while also making you feel hungry and crave. But is it wasteful to lose weight and then gain weight again?

According to the Centers for Disease Control and Prevention USA, the safest amount of weight to lose per week is between 450g to 900g (1 and 2 pounds). Those who lose much more per week or try fad diets or programs are much more likely to regain weight later on.

One pound of fat — is equal to 3,500 calories.
By shaving 500 calories a day through dietary and exercise modifications
You can lose about a pound a week.

To keep pounds off permanently, it’s best to lose weight slowly. And many experts say you can lose weight without dieting. Instead, the key is making simple tweaks to your lifestyle.

Adopt one or more of these simple, painless strategies to help lose weight without going on a “diet”

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10 Simple tips on How to lose weight without dieting

1. Don’t eat late at Night

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. Suggests Elaine Magee, and the author of Comfort Food Makeovers:

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.

2. Eat Breakfast Every Day

A common habit for many people who have successfully lost weight and kept a healthy weight is to eat 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, says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids. “Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom.” Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.

3. Trim Portions

If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won’t feel deprived because the food will look plentiful on dainty dish ware.

4. Add More Steps

Equip yourself with a pedometer software on your phone and gradually practice to walk more steps. If you take 10,000 steps a day, there are many benefits to weight loss. Throughout the day, do whatever you can to be more active. Example:

Getting up while talking on the phone,
walking the dog
or walking while watching television.

The step counting software will act as a constant motivator and reminder.

5. Control Your Environments

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 buffet restaurants. And when it comes to parties, here are Wang’s suggestions:

eat a healthy snack before so you won’t be starving,
and be selective when you fill your plate at the buffet,
Before going back for more food, wait at least 15 minutes and have a big glass of water.

6. Keeping healthful snacks at home and in the office

Lose weight without dieting doesn’t mean you can eat everything. People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand. One study found that people who kept unhealthful food at home found it more difficult to maintain or lose weight. Keeping healthful snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include:

nuts with no added salt or sugar
fruits
pre-chopped vegetables
low-fat yogurts
dried seaweed

7. Have Protein at every meal

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.

8. Eating slowly

Eating slowly can help a person reduce the total number of calories that they consume in one sitting. The reason for this is that it can take the brain some time to know that the stomach is full.

One study indicated that eating quickly correlates with obesity. While the study could not recommend interventions to help a person eat more slowly, the results do suggest that eating food at a slower pace can help reduce calorie intake.

Chewing food thoroughly and eating at a table with others may help a person slow down while eating.

9. Brushing teeth between meals or earlier in the evening

In addition to improving dental hygiene, brushing the teeth can help reduce the temptation to snack between meals.

If a person who frequently snacks at night brushes their teeth earlier in the evening, they may feel less tempted to eat unnecessary snacks.

10. Staying hydrated

Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.

Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.

If you are trying to lose weight safely and naturally, you should focus on making long-term lifestyle changes rather than taking temporary measures. Lose weight without dieting is just simple changes in your lifestyle can help you lose weight and maintain it.

It’s important to be consistent in making these changes and able to stay consistent at the same time. You can choose to apply the above 10 measures in turn. It is not necessary to apply them all at once.

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Wishing you health, wealth and happiness. See you in the next article.