Want to lose weight without dieting? Everybody does. But the trick is to take steps in the right direction. Many people fail to shed some pounds because they cannot get past their bad lifestyle habits and hunger cravings. Are you one of them? Did you try to lose weight by changing your eating pattern?
It is a common fact that many people are still on a diet for a quick and simple way to lose weight. However, many of these diets do not work as they claim to if not accompanied by other healthy changes.
If you can stick to these healthy habits, you will notice the pounds dropping and your health improving.
1. Guzzle water all-day
If you drink less water, your body will store carbohydrates as fat because it cannot effectively change carbs into energy without enough water. Avoid putting yourself in danger of becoming overweight by simply drinking more water throughout the day, whether from juices, hydrating foods, or water.
2. Sit down while you eat
Studies show that if you eat while standing up or doing other things, you will tend to eat more in the next meal than if you are sitting down when eating. Our body does not acknowledge the meal we have when standing or if we are distracted while eating. Sitting down and consciously enjoying your meals lead to eating less, and hence, keep your weight in check.
3. Snack intentionally
Be a mindful snacker and avoid munching right before any heavy meal. Snack management is necessary to defeat metabolic boredom and maintain calorie balance while satiating your taste buds. Small portions of your meals can lead to snacking throughout the day because we don’t feel full and make up for it later. By avoiding meals at longer gaps, you can ward off snack time fatigue and keep your overall calorie intake constant throughout the day.
4. Let out the stress
Stressed people tend to engage in unhealthy practices like smoking, drinking more alcohol, or binge eating. Research says that emotional eaters are thirteen times more prone to being obese.
Do not indulge in impulsive eating in response to stress. Combat stress by learning relaxation techniques such as meditation or yoga. These mindfulness exercises help you to focus and release emotional tension. Also, if you ever feel stressed and hungry, try chewing gum, drinking a glass of water, or taking a walk.
5. Prepare a grocery list before shopping
Losing weight is an ever-ongoing battle that does not always need to be fought with diet and exercise plans. Sometimes it is possible to shape your eating habits with simple changes to the way you lead your life. One simple trick is to listing out every single food item you buy and comparing it to your daily diet to keep track of what you need to meet your nutritional needs.
Having a list can help you avoid impulse buying and slinging unwanted snacks into your bag.
6. Evaluate your eating habits
The food we consume affects how we feel, how energetic we are, and even what diseases we may or may not contract. Therefore, it is a good idea to monitor what and how you eat on a day-to-day basis. Besides analyzing your foods, you should also follow some eating tricks. For instance, you must eat slowly, chew every bite, try resting your fork between bites and serve a specific portion of each dish on your plate.
7. Avoid eating after a set dinner time
One of the most effective ways to lose weight is to avoid eating late at night. Post-dinner bingeing is a significant reason people gain those extra pounds. Eating right before going to bed slows your metabolism and other body functions, making it hard for us to sleep. Try having dinner before 9 pm daily to set your routine.
8. Do not indulge in cheat meals
A cheat meal will leave you feeling hungry again soon after and could cause you to neglect decided meals in your meal plan. Frequent indulging in cheat meals will not only break your weight-loss routine but can also cause weight gain. Don’t be a slave to your guilt! If you exercise, be sure your meals fit into your workout time and do not have extra items being consumed after exercising.
9. Plan a workout routine
Another effective way to lose weight is to plan your workouts and stick to them. No matter how effective they claim the starvation diets are, nothing will work if you do not follow a balanced program. Define a daily 1-hour walking or 30-minute exercise routine to complement your body requirements.
10. Keep a food diary
Journals help you keep track of what you eat and how often. By tracking your food and beverage consumption, you can identify when to cut back or increase your intake. Create a meal planner to plan a customized eating schedule for yourself. Trace the errors you make throughout the week and adjust your lifestyle to achieve the desired weight.
Are you struggling to maintain a healthy weight? Consult our certified professionals to achieve your weight loss goals. Call us on to book an appointment.