10 Ways to Lose Weight Without ‘Dieting’

Of course, you can lose weight quickly. There are many fad diets out there that help you shed those extra pounds quickly while leaving you feeling hungry and deprived. But what good is it to lose weight only to gain it back? To permanently get rid of extra pounds, it is better to lose weight slowly. And many experts say you can do it without going on a “diet.” Instead, the key is making simple changes to your lifestyle.

One pound of fat equals 3500 calories. By dropping 500 calories a day through diet and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds that most adults put on every year.

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

  1. Have breakfast every day. One habit that is common to many people who have lost weight and maintained their weight is to eat breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually eat more throughout the day,” says Elizabeth Ward, MD, MD, author of the book. The Pocket Idiot’s Guide to the New Food Pyramids. “Studies show that people who eat breakfast have a lower BMI than those who skip breakfast and perform better, whether at school or in the boardroom.” Try a bowl of whole-grain cereal with fruit and low-fat dairy for a quick and nutritious start to the day.
  2. Close the kitchen for the night. Set a time to stop eating so you don’t fall for late-night snacks or mindless snacks while watching TV. “Have a cup of tea, suck on a lollipop, or enjoy a small bowl of light ice cream or frozen yogurt if you’re craving something sweet after dinner, but then brush your teeth so you’re less likely to eat or drink anything more,” suggests Elaine Magee, MD, MD, WebMD Doctor of Prescriptions and author Comfort food transformation.
  3. Choose liquid calories wisely. Sweetened drinks increase calories but do not reduce hunger like solid foods. Quench your thirst with water, citrus soda, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious, low-calorie vegetable juice to keep you going if you’re sick hungry between meals. Be careful with alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol on weekends can save you a lot of calories.
  4. Eat more food. Eating large amounts of low-calorie fruits and vegetable crowds out other foods that are high in fat and calories. Slide the meat off the center of the plate and place the vegetables on it. Or try starting your lunch or dinner with a vegetable salad or a bowl of broth soup, suggests Barbara Rolls, Ph.D., author Volumetrics Meal Plan. The 2005 US government dietary guidelines suggest that adults get 7-13 cups of food per day. Ward says it’s actually not that hard: “Stock your kitchen with plenty of fruits and vegetables and include multiple servings at every meal and snack,” she says. “Your diet will be fortified with vitamins, minerals, phytonutrients, fiber, and if you consume supernutritious foods, you won’t reach for a cookie jar.”
  5. Go for grain. By replacing refined grains like white bread, cakes, cookies, and pretzels with whole grains, you add much-needed fiber and fill you up faster, so you’re more likely to eat a reasonable serving. Choose whole-grain bread and pasta, brown rice, bran cereal, popcorn, and whole-grain crackers.
  6. Control your environment. Another simple strategy to help cut calories is to control your surroundings—everything from having plenty of healthy meals in your kitchen to choosing the right restaurants. This means avoiding the temptation by staying away from restaurants where you can eat as much as you like. And when it comes to parties, “eat a healthy snack before you go hungry, and be selective about filling your plate at the buffet,” suggests Ward. Before returning for food, wait at least 15 minutes and drink a large glass of water.
  7. Trim Portions. If you did nothing but reduce portions by 10-20%, you would lose weight. Most portions served both in restaurants and at home are larger than you need. Pull out the measuring cups to get an idea of ​​your usual portion sizes and work on reducing them. Get instant portion control using small bowls, plates, and cups, says Brian Wansink, Ph.D., author of the book Mindless eating. You will not feel left out, because the food will look satisfying on elegant dishes.
  8. Add more steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 a day. During the day, do your best to be more active: a step in step when you’re on the phone, take your dog for an extra walk and march in place during TV commercials. Having a pedometer serves as a constant motivator and reminder.
  9. Eat protein at every meal and snack. Adding a source of lean or low-fat protein to every meal and snack will help keep you feeling full longer and reduce the chance of overeating. Try low-fat yogurt, a small serving of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacking (every 3-4 hours) to keep your blood sugar stable and avoid overeating.
  10. Switch to lighter alternatives. Use fat-free salad dressings, mayonnaise, dairy products, and other foods whenever possible. “You can easily cut calories if you use leaner, lighter foods, and if the product is mixed with other ingredients, no one will even notice,” Magee says. Smarter Substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayonnaise; eat plain fried sweet potatoes instead of stuffed white potatoes; use skimmed milk instead of cream in your coffee; keep cheese on sandwiches, and use some vinaigrette in the salad instead of a creamy dressing.

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