Simple lifestyle improvements will assist you in losing weight and keeping it off.
Yes, it is possible to lose weight quickly. Numerous fad diets promise to help you lose weight quickly while leaving you hungry and deprived. But what good does it do to lose weight to gain it back? It is best to lose weight gradually if you want to hold the pounds off in the long run. And, according to many experts, you can do so without going on a “diet.” The trick is to make small changes to your lifestyle. If you just need to maintain your current weight, cutting 100 calories a day would suffice to prevent the 1-2 pounds that most adults gain per year.
Opt for one or more of these easy, painless weight-loss methods without resorting to a “diet.”
1. Still eat breakfast
Some people that have lost weight and kept it off have a habit of consuming breakfast every day. “Many people think skipping breakfast is a perfect way to cut calories,” says Elizabeth Ward, MS, RD, writer of The Pocket Idiot’s Guide to the New Food Pyramids, “but they usually end up eating more during the day.” “Researches show that people who eat breakfast have lower BMIs and do better at school and in the boardroom than those who do not.” For a fast and healthy start to the day, try a bowl of whole-grain cereal with fruit and low-fat dairy.
2. At night, close the kitchen.
Set a timer when you will finish eating so you do not succumb to late-night cravings or mindless snacking while watching TV. “In case you crave something sweet after dinner, have a cup of tea, a piece of hard candy, or a small bowl of light ice cream or frozen yogurt,” suggests Elaine Magee, MPH, RD, WebMD’s “Recipe Doctor,” and author of Comfort Food Makeovers.
3. Choose Liquid Calories Carefully
Sweetened beverages are high in calories, so they do not satisfy hunger as solid foods do. Water, sparkling water with lemon, skim or low-fat milk, or tiny amounts of 100 percent fruit juice can quench the thirst. If you are hungry in between meals, try a glass of delicious and low-calorie vegetable juice. Keep an eye on your alcohol calories, as they can quickly add up. Limiting alcohol to the weekends will save you many calories if you drink a glass or two of wine or a cocktail every day.
4. Consume More Fruit and Vegetables
Eating a lot of low-calorie, high-volume fruits and vegetables crowd out high-fat, high-calorie foods. Put the vegetables on top of the meat and move it away from the middle of your plate. Alternatively, Barbara Rolls, Ph.D., author of The Volumetrics Eating Plan, recommends beginning lunch or dinner with a vegetable salad or a bowl of broth-based soup.
Adults can consume 7-13 cups of produce per day, according to the United States government’s 2005 Dietary Guidelines. Ward says it is not complicated: “Stock your kitchen with plenty of fruits and vegetables and add a few servings at each meal and snack,” she says. “Your diet will be enhanced with vitamins, minerals, phytonutrients, and fiber, and you won’t be reaching for the cookie jar if you load up on super-nutritious produce.”
5. Eat more Grains
By replacing processed grains like white bread, cakes, cookies, and pretzels with whole grains, you will get more fiber and fill up quicker, making it easier to consume a reasonable amount. Whole-wheat bread and pasta, bran flakes, brown rice, popcorn, and whole-rye crackers are some of the healthier options.
6. Maintain Control Of Your Environments
Controlling your climate, from filling your kitchen with plenty of nutritious options to picking the right restaurants, is another easy way to help you lose weight. That means keeping away from all-you-can-eat restaurants to escape temptation. When it comes to groups, Ward advises, “eat a healthy snack beforehand so you won’t be hungry, and be selective when filling your plate at the buffet.” Wait at least 15 minutes before you consume more food and drink a large glass of water.
7. Cut Portion Sizes
You could lose weight if you did nothing else but reduce your portions by 10% to 20%. The majority of quantities consumed in restaurants and at home are more significant than you want. Have your measuring cups out to get a handle on your typical portion sizes and focus on reducing them. Use tiny bowls, plates, and cups to get instant portion control, says Brian Wansink, Ph.D., author of Mindless Eating. You won’t feel hungry because the food will appear to be ample on delicate serving utensils.
8. Increase the number of steps
Get a pedometer and steadily increase your daily steps until you hit 10,000. Do whatever you can to be more involved during the day, such as pacing while talking on the phone, taking the dog for an extra stroll, and marching in place during television advertisements. A pedometer acts as a daily reminder and motivator.
9. Provide protein in each meal and snack.
Including a lean or low-fat protein source in each meal and snack can make you stay fuller for longer, reducing the chances of overeating. Low-fat milk, a small number of almonds, peanut butter, eggs, beans, or lean meats are excellent options. Keeping your blood sugar levels stable and avoid overindulging requires consuming small, regular meals and snacks (every 3-4 hours).
10. Make a switch to lighter options
Using low-fat salad dressings, mayonnaise, dairy products, and other products whenever possible. “If you use low-fat and lighter products, you can easily cut calories, and if the food is mixed in with some other ingredients, no one will notice,” says Magee. More ingenious substitutions:
- Use salsa or hummus as a dip;
- Use mustard instead of mayo on sandwiches;
- Eat plain roasted sweet potatoes instead of fried white potatoes; skip the -Cream in your coffee;
- Skip the cheese on sandwiches;
- And use a little vinaigrette on your salad instead of heaping it on.