Mon. Dec 16th, 2019

Depression help

mental and physical health

Lose Weight Without Dieting

3 min read

Waiting for dinner. White background.

If only losing weight was as easy as gaining it! Giving up on all your favorite foods can lead to anxiety and deprivation. But there are tactics by which you could lose through few extra pounds without having to go on a crash diet or hit the gym. Go through these strategies and learn how to lose weight without dieting.

1. Eat without distractions

Multitasking while eating doesn’t let your brain focus on how much you’ve eaten, resulting in overindulgence and extra pounds. Enjoy your meals, but concentrate on what and how much you eat.

2. Always have breakfast

Skipping meals is never a good option when it comes to losing weight. A healthy and hearty breakfast regulates your metabolism and keeps you energized throughout the day. Skipping breakfast causes hunger pangs and overeating unhealthy snacks. Studies depicted that people who ate breakfast had lower BMI’s and performed better in their daily routines. Always replenish your body with a wholesome and well-balanced breakfast within an hour of waking up.

3. Eat at least 3 hours before sleeping

Our metabolism slows down significantly when we sleep, hence so does our digestion. When we eat late and sleep right away, our body doesn’t get the time to fully metabolize the food, and it gets stored as fat. Having dinner at least 3 hours before hitting the sack assures that your meal is well digested and you wake up feeling fresh instead of bloated.

4. Get enough sleep

One of the main culprits of mindless snacking has been identified as sleep deprivation. According to research, an extra hour of sleep could help you lose 14 pounds in a year! The results may vary from person from person, but the facts stand true. There is also evidence that people who sleep less than 7 hours a day are more likely to feel unnecessarily hungry. Want an easy tip on how to lose weight without dieting? Never compromise your slumber.

5. Concentrate on fruits and vegetables

Supplement the portions of meat on your plate with bigger portions of fruits and vegetables. Or better yet, start your meals with a healthy bowl of fruit or vegetable salad. It is advised to consume fruits on an empty stomach, since they help detoxify your system and provide energy for weight loss. The fiber, mineral and vitamin content fulfill your dietary needs without any weight gain, and also fill you up so that you eat smaller amounts of the actual meal. Cook your veggies lightly and season them with low-fat low-calorie dressings.

6. Have small frequent meals

Another tip on how to lose weight without dieting is having small frequent meals.

Instead of having two or three huge meals in a day, try eating small meals at regular intervals five to six times a day. This practice keeps your energy level elevated throughout the day and you don’t feel the urge to eat pointlessly. BUT, do not use this as an excuse to overeat!

7. Know when to drink

Most people tend to drink loads of water during a meal. This slows down digestion by diluting the acid in your stomach, which results in the nutrients not being fully absorbed by the body. It is best to drink at least 15 minutes before and after a meal. If drinking during a meal becomes unavoidable, simply take small sips rather than a glassful.

8. Increase your physical activity

Don’t like the gym? Include chores that increase the level of activity in your daily routine. Start using the stairs, taking the dog for a walk, join dancing classes, go cycling or a walk, whatever suits you. Make it a daily and timely practice.

9. Know when to stop

You tend to take an ‘eating pause’ when you drop the fork for a few minutes. This is actually a silent cue that you are now full, but not overfed. Recognize it, and discontinue your meal. You’ve eaten enough to fulfill the needs of your body.