Diets don’t always work in your favor. In fact, the very concept of dieting is enough to set you up for failure. The multi-billion dollar dieting industry targets people looking to achieve fast weight loss. Research shows most diets have a long-term failure rate. Many weight loss plans have you shedding pounds quickly, but bouncing back to your initial weight soon afterwards.
We’ve compiled a list of 10 simple ways to lose weight without dieting. When paired with a healthy diet and active lifestyle, these terrific tips and tricks will help you achieve sustainable, long-term weight loss.
1. Never Skip Breakfast
Contrary to popular belief, skipping meals doesn’t help you shed pounds. In fact, it’s the other way around! Skipping a morning meal causes your blood sugar to drop, making you feel hungry and sluggish throughout the morning. You’ll be more likely to binge on carb-rich or high-fat meals later on. Eating in the AM also gives your metabolism a nice boost, so you burn calories at a faster rate throughout the day.
2. Stop Snacking at Night
Do you snack when night rolls around? This destructive pattern can pack on the pounds. Your metabolism drops as you get ready to hit the pillow and catch some ZZZs. Breaking the habit can help you lose weight because you’ll end up consuming less calories throughout the day. Reduce your PM munchies by keeping your appetite under control and eating small, wholesome meals at regular intervals throughout the day. It also helps to brush your teeth after your final meal!
3. Drink Water
Beverages besides water might taste great, but they often contain calories that add up throughout the day. These empty calories don’t affect hunger levels, so you’ll still eat as much as you would otherwise. Instead of drinking your calories, opt for good old H20. Sticking to water hydrates your body and helps it work efficiently while boosting your metabolism and curbing cravings.
4. Eat Fruits and Vegetables
Fruits and vegetables contain tons of nutrients. Fresh produce can melt pounds by supplying you with essential vitamins, minerals, and fiber your body needs to feel fully satisfied. Thanks to their high water content, these volume-rich foods take up room in your stomach and make you feel full. Fruits and vegetables also curb your cravings for carb-laden, sugar-filled snacks, and can prevent you from mindlessly munching. Instead of filling up on meat, eat more fruits and vegetables!
5. Eat Foods with Fiber
Your ticket to a slimmer figure is fiber. Your body doesn’t actually digest fiber. Instead, the nutrient passes through the intestines, latching onto fat and calories as it leaves your system. Fiber also removes toxic waste from the colon while balancing acidity in the intestines. It also acts as a bulking agent and allows food to move through your digestive track quicker. Never underestimate the fat-burning powers of filling fiber!
6. Control your Portions
Losing weight comes down to burning more calories than you eat, which leads us to portion control. Granted, this doesn’t mean consuming teeny tiny portions of food. It involves eating just enough to feel satisfied and fully nourished. Monitoring what and how much you’re eating will tip the scales in your weight loss favor. Begin portioning your meals according to the amount of calories you should eat per day.
7. Set a Fitness Goal
Give yourself a goal of taking at least 10,000 steps per day, or running a few miles a week. Goals like these will force you to sneak more exercise into your schedule. Once you start achieving your goals and feeling victorious, you’ll likely start including them in your routine and live a more active lifestyle. There are apps you can get on your phone that count your steps.
8. Eat Protein
Protein tames hunger and curbs cravings, keeping you feeling full throughout the day. As a result, you’ll eat less and trim calories from your menu. The slimming powers of protein work soon after leaving your plate and entering your mouth. Protein-packed foods take more energy to digest and metabolize, meaning you’ll burn calories by simply eating them!
9. Eat Salad
Never underestimate the slenderizing powers of a nutritious salad! The leafy dish, especially when packed with fibrous, filling vegetables and lean protein, can hook you up with essential nutrients and help you achieve rapid weight loss. Keep in mind that numerous dressings are rich in calories, ultimately defeating the whole diet-friendly purpose of salad. Reach for clean, healthy vinaigrettes and dressings. Olive oil and vinegar tastes delicious and serves as a healthy alternative to store-bought dressings.
10. Eat Slowly
When you eat slowly, you’ll pay more attention to when you’re full. Research shows that slowing down and taking the time to enjoy each bite of food will have you consuming less overall without feeling deprived. Drink water between bites, chew mindfully, and listen to your body when it says it’s full!