10 Ways to Lose Weight Without Dieting
Simple changes to your lifestyle can help you lose weight and keep it off.
Sure, you can lose weight fast. There are many fad diets that work to shed pounds quickly -- while leaving you feeling hungry and deprived. But what's the point of losing weight only to gain it back? To keep the pounds off permanently, it's best to lose weight gradually. And many experts say you can do it without going on a "diet." Instead, the key is to make simple changes to your lifestyle.
One pound of fat equals 3,500 calories. By shaving 500 calories a day through diet and exercise changes, you can lose about a pound a week. If you just need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.
Try one or more of these simple, painless strategies to help you lose weight without a "diet":
[1]
Eat breakfast every day. One habit that is common among many people who have lost weight and kept it off is eating breakfast every day. Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids, says, "Many people think that skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. " Studies show people who eat breakfast have a lower BMI and perform better, whether in school or the boardroom, than those who skip breakfast.
[2]
Close the kitchen at night. Set a time when you'll stop eating so you don't indulge in late-night meals or mindless snacks while watching television. "If you want something sweet after dinner, have a cup of tea, nibble on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt, but then brush your teeth so that You're less likely to eat or drink otherwise, suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and author of Comfort Food Makeovers.[3]
Choose liquid calories wisely. Sugary drinks pack on the calories, but don't suppress appetite like solid foods. Satisfy your thirst with small portions of water, sparkling water with lemon, skim or low-fat milk, or 100% fruit juice. If you feel hungry between meals, try a glass of nutrient-dense, low-calorie vegetable juice. Beware of alcohol calories, which add up quickly. If you drink a glass or two of wine or a cocktail most days, limiting alcohol to the weekend can be a huge calorie saver.
[4]
Eat more produce. Eating lots of low-calorie, high-calorie fruits and vegetables instead of other foods that are high in fat and calories. Remove the meat from the center of your plate and pile on top of the vegetables. Or try starting lunch or dinner with a vegetable salad or a bowl of broth-based soup, says Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan. The US government's 2005 Dietary Guidelines recommend that adults get 7-13 cups of produce per day. Ward says it's really not that hard: "Keep lots of fruits and vegetables in your kitchen and include a few servings at every meal and snack," she says. "Your diet will be full of vitamins, minerals, phytonutrients, fiber, and if you fill up on highly nutritious produce, you won't be reaching for the cookie jar."
[5]
Go for the cereal. By substituting whole grains for refined grains like white bread, cakes, cookies and pretzels, you add much-needed fiber and fill up faster so you're more likely to eat a healthy portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
[6]
Control your environment. Another simple strategy to help cut calories is to control your environment -- from stocking your kitchen with plenty of healthy options to choosing the right restaurants. This means avoiding temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "Eat a healthy breakfast first so you're not hungry, and be selective when you fill your plate at the buffet," advises Ward. Before going back for more food, wait at least 15 minutes and drink a large glass of water.
[7]
Trim the sections. If you do nothing but reduce your portions by 10%-20%, you will lose weight. Most portions served both in restaurants and at home are larger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on reducing them. Get instant portion control by using smaller bowls, plates, and cups, says Brian Wansink, Ph.D., author of Mindless Eating. You won't feel deprived because the food on the dish will be very visible.
[8]
Add more steps. Get yourself a pedometer and gradually add more steps until you reach 10,000 a day. Throughout the day, do whatever you can to be more active -- walk briskly while talking on the phone, take the dog out for an extra walk, and march in place during television commercials. Keeping a pedometer serves as a constant motivation and reminder.
[9]
Have protein at every meal and snack. Including a source of lean or low-fat protein at every meal and snack will help you feel fuller longer so you're less likely to overeat. Try low-fat yogurt, a small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts recommend eating small, frequent meals and snacks (every 3-4 hours) to keep your blood sugar levels stable and avoid overeating.
[10]
Switch to lighter alternatives. Whenever possible, use low-fat versions of salad dressings, mayonnaise, dairy products and other products. "You can easily cut calories if you use low-fat and light products, and no one will notice if the product is mixed with other ingredients," says Magee. . More smart alternatives: Use salsa or hummus as a dip. Spread sandwiches with mustard instead of mayo. Eat plain roasted sweet potatoes instead of stuffed white potatoes. Use skim milk instead of cream in your coffee. Grab the cheese on the sandwich; And instead of piling on the creamy dressing, use a little vinaigrette on your salad.
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