No Diet, weight loss . Wow , is that really possible ? can you actually lose weight without having to follow a set diet pattern ? Read on to know,” How to lose weight without dieting ?”
Picturing yourself of consuming whatever you like without any restriction and not accumulating extra fat? Who doesn’t dream about it?Unfortunately, the word DIET has been misinterpreted since ages . Weight loss and dieting is not all about restriction! It is all about the way you eat live and treat your body and mind. If you develop the will to change your habits and behaviour, you can make this wish come true!
Everyone knows that the key to weight loss is to consume fewer calories than you burn. For most people, it’s easier to lower their calorie intake rather than burn more calories through increased exercise. That’s why consuming lesser calories is generally seen as being more effective for weight loss. But, do you wonder how to actually pull it off? Here are few best-kept secrets for weight loss.
Read – How to burn body fat for weight loss ?
How to lose weight without dieting
Here are some very useful tips on how to lose weight without dieting.
Adopt clean eating habits:
Your daily meal should focus on natural foods. Cut down on all processed foods like pastas, pizzas, maida (refined flour) items, sugar and sugary items, etc. You don’t have to avoid them completely or you may end up craving them more than usual. However, moderation is the key.
Eat on time:
Eating on time every day is equally important. Eat five to six times a day, or about once every three hours, to maintain your blood-sugar level. Frequent eating will not only help to reduce hunger pangs but also reduces feelings of anxiety and depression, and keep energy levels high through the day.
Never ever skip breakfast:
Consuming a wholesome breakfast jump starts your metabolism and keeps you alert throughout the day. When you skip your breakfast, you are actually fasting for 15-20 hours and hence you do not produce the enzymes needed to metabolise fat to lose weight.
Read – 10 most healthy breakfast recipes
Be your own chef:
The best way to control what goes into your tummy is preparing the meal yourself. It is always safer and wise to cook at home and cut down on the unnecessary calories, added sugar, salt and fats. Plan the menu ahead for the whole week so you won’t be tempted by the take away restaurants.
Read – healthy recipes
Chew your food well ! Each bite 32 times :
Chewing food slowly and thoroughly can help you to feel fuller with fewer calories. It is an easy way to lose weight and prevent weight gain. To get into the habit of eating more slowly, try to count how many times you chew each bite. However, it is wiser to chew each morsel of the food 32 times!
Use smaller plates:
Smaller plates helps to consume less by making you think that you are eating more than you actually are. At the same time, bigger plates can make serving look smaller and trick your brain to add more food. Therefore, it is smart to consume from smaller plates causing you to eat less.
Read – Basic tips on weight loss
Add protein and fibre in your meal:
Now , How to lose weight without dieting ? Simple , add protein and fiber to your regular diet. Proteins and fibre have powerful effects on appetite. They increase the feeling of fullness, reduce hunger and help you to consume fewer calories. This is because proteins and fibre affects several hormones that play a major role in hunger and fullness. include foods like – Split green mung dal, legumes , white meat , fish , eggs ,milk , yogurt and green leafy vegetables, fruits with peels , and other vegetables in your diet .
Keep unhealthy foods at bay:
Put away all the unhealthy foods out of reach as they may increase your craving and hunger, causing you to eat more. On the other hand, you can act smart and keep healthy foods such as fruits, nuts, sprouts, etc. on counter tops and refrigerators.
Drinking at least 10-12 glasses per day can help you to eat less and lose weight. You may experience a greater effect if you drink water just before a meal as it will take up your room in your tummy, thus reducing your appetite.
Read – Recipes of detoxification water that helps in weight loss and burning body fat
Eat without electronic gadgets:
Everyone loves to have food in front of television or while looking in to your cell phones . But, you may lose track on how much we have eaten, in turn leading to over eating. Paying attention while eating may help you to eat less, fewer calories and lose weight.
Avoid over cooking:
Overcooking of food results in significant reduction of nutrients and you may not feel satisfied, in turn leading to consumption of junk foods. To prevent this, try to increase your raw foods like salads and sprouts or avoid over cooking. Use smarter cooking options like baking, steaming, grilling, blanching.
Have a balanced meal:
The secret for a healthy weight loss is to have a balanced 5 food group’s meal. Every meal that you consume, should contain protein (low fat dairy products, lean meats, egg whites, pulses), good carbohydrates (fruits, vegetables, grains), and healthy fats. The trick is to strike a balance between the food groups so that your body is able to process it, provide energy, flush out toxins, boost immunity, and improve overall health. Ensure to include colourful fruits and vegetables to make your meal visually interesting.
Eat whole foods:
Focusing on whole foods like whole brown rice, barley, jowar, millets, bran flakes provides the much needed vitamins, minerals, phyto nutrients and fibre. Thus, keeping you full for a long time. Low calorie fruits and vegetables should be consumed more than high calorie foods. Try to include 3 different vegetables and 3 different fruits every day in your diet which can help to support healthy weight loss.
Read – Types of millets and their benefits in weight loss
– Types of rice ; which rice is best for weight loss
Eliminate sugary beverages:
Drinking packaged fruit and vegetable juices, energy drinks and sodas puts your health at risk as these have added sugars, additives and preservatives which can cause weight gain and many diseases. Instead opt for freshly homemade juices and water and stay hydrated!
Jot them down:
Jotting down on what you consumed including beverages, portion size, meal timings and cheat meals helps to keep a track and lose desired weight. You can use a book or track them on a food-health based app.
Revise your social schedule:
Make lunch/dinner reservations at restaurants with friends that have healthy meal options or rather alcohol-free menus. Drinking on regular basis starts messing around with the macro nutrients and the body’s equilibrium will be lost.
Alcohol calories are empty calories. They cannot help you recover or build muscle. Alcohol calories will still count to the weekly overall calorie balance and thus will help determine whether you lose or gain weight.
Read- Alcohol and weight loss
A 45 mins workout / walking / gyming / swimming / cycling / skating / dancing / yoga is a must . Workouts will help you in burning all the Pilled up , extra calories from your body and will help you in losing weight fast. You will soon start noticing visible changes in your body shape.
Read – Which exercises is best for weight loss ?
– How to burn body fat effectively ?
I hope now you may have understood How to lose weight without dieting. Also i recommend you to watch this video for a proper guide on losing 10 – 15 kgs of weight fast .
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These are the ways of How to lose weight without dieting and without depriving yourself. Remember that this practice must become a part of your lifestyle and you will succeed for sure!
Thank Payal Banka for the encouragement, Pam! I’ve lost 35 lbs twice before and gained it back, which is why I’m so reluctant to start all over again. At the same time, I lost it both times the healthy (and hard) way…healthy food and exercise. So I know it’s possible. I think I need to work on the emotional connections I have to food so that I have more control long term.