HERE ARE 11 TIPS THAT WILL HELP YOU LOSE WEIGHT EASILY, EVEN WITHOUT EXERCISE AND COUNTING CALORIES.
1. VEGETABLES FIRST
If there’s one group of foods that should never miss in a healthy diet – it’s vegetables.
They’re nutrient-dense and low in calories – the perfect combination to fill you up and give you a ton of essential nutrients and the phytochemicals you need to be healthy and to lose weight.
Vegetables are also our main source of vitamin C – a vitamin which is essential for the body cells to burn fat.
Eating your vegetables first, and increasing their serving size is a great strategy to ensure you get your 8 servings and also to help you eat less calories without the need of counting like a first grader.
2. SNEAK THEM IN
Another great way to consume less calories is to sneak vegetables into your meals.
This way your meals have the same size and taste great, but don’t contain that many calories.
Plus you automatically increase the amount of vegetables you consume daily, which brings some extra benefits for your physical and mental health.
There are even studies on this and they show this simple trick works for adults and children. So if you want to make your children (or husband) eat more vegetables, this is worth trying.
The easiest way I sneak in vegetables is by blending them into to sauces, dips, soups, desserts or just adding them in wraps and curries.
For example if I make pasta with pesto, I would sneak in some vegetables in the pesto and reduce the amount of oil and nuts. This increases the amount of vegetables and saves a ton of calories.
3. MORE SOUPS
Soups are another type of food that can help you control your appetite and avoid overeating.
They’re low in calories, but increase satiety and help you eat less. Plus they’re a great way to add some more vegetables to your diet.
Whether you eat a soup before your actual meal or as your main meal doesn’t matter and it’s been shown that this works for children and adults.
It doesn’t need to be cabbage soup either. Try something tasty.
4. EAT A BREAKFAST, THIS TYPE IS BEST
Research has shown that eating breakfast actually helps you maintain a healthy weight and if you skip it, you’re more likely to be overweight.
But here’s where I probably make a mistake: You can’t just eat any kind of breakfast.
Because only cereal, more importantly cooked cereal is related to lower BMI.
Cooked cereal to me = oatmeal. It fills you up and keeps you this way for a looong time. Even fruits and vegetables can’t compare to this.
5. EAT MORE ONE INGREDIENT WHOLE FOODS
Whole foods with one ingredient usually have a low glycemic index (exception: potatoes).
Now what’s the glycemic index?
Well it’s a system that ranks foods based on their effect on blood glucose levels.
Turns out that eating a low glycemic index diet helps overweight or obese people lose more weight and fat compared to people on a low-calorie/low-fat diet or a high-glycemic load diet.
A low-glycemic diet is also recommended to reduce inflammation, which is involved in the development and progression of many chronic diseases. This type of eating is also shown to help reduce acne.
Some examples of low GI foods include: lentils, beans, bulgar, oats, most fruits and vegetables.
6. DRINK A GLASS OF WATER BEFORE YOU EAT ANYTHING. THIS IS NOT TO FILL YOU UP.
Water. We are made out of it.
And if you don’t get enough of it, you might experience some serious issues like headaches, feeling cold, but most importantly for weight loss: cravings.
Yes, you might actually really be thirsty and not hungry. Who knew this is a thing and not an old lie people just say.
Another reason to drink more water for weight loss is because it can actually help you burn more calories (again I did not think this was true, but it is!). One study demonstrated that drinking water increases metabolic rate (energy expenditure) by 30%.
So it’s a good idea to drink a glass of water before you eat anything. Then see whether you’re hungry or not. If you’re not – don’t eat, if you are – have something nutritious. That’s a very important weight loss habit that can really help.
7. HAVE NUTS AS A SNACK
People are afraid to eat nuts, because they’re so high in calories and fat.
And if you’re on the calorie counting train, you’ve probably been avoiding nuts like the plague.
But nuts provide some of the best nutrients and are related to longevity and to better cognition in older adults.
Nuts are also shown to lower risk of being overweight. How?
How can something that has double the calories of a hamburger be in any way better for my weight?
Well, the reason for this is that the calories in nuts are not as easily bio-accessible as the calories in a burger. This means that yeah, you might be eating 600kcal if you eat a bag of almonds, but your body will not absorb all these calories.
On top almonds and peanuts are shown to decrease appetite and the desire to eat more after that. So eat nuts as a snack.
When you do this, you won’t feel like you’re starving, and in fact you’ll feel pretty full. This will protect your from making bad choices for your meals afterwards and prevent overeating.
A handful of nuts a day is more than enough.
8. DON’T BE AFRAID OF THE GROWLING
So, you’re in a quiet room, like for example the library (or at a seminar), when your stomach starts growling as if you’re keeping an angry cat in there.
While you shouldn’t let yourself starve for a long time, this feeling is your actual signal: “Hey, it’s time to go and eat something”.
Not before that.
People are so afraid to say this. It’s like if you tell someone to let themselves feel hungry for even a minute you’re pushing them into an eating disorder.
But if you start eating to prevent hunger, you’re setting yourself up for overeating.
If you don’t like the growling, make sure you eat small portions every 2-3 hours.
And small means small – for example in between meals, 5-10 nuts or a fruit like banana. It does not mean a big sandwich.
9. EAT HIGH-FIBER FOODS TO IMPROVE YOUR GUT FLORA
It’s shown that the human gut flora, obesity and weight loss are connected.
While it’s not quite clear how, we know that an “unhealthy” gut can lead to chronic inflammation. Chronic inflammation on the other hand in many cases leads to weight gain and obesity.
Another interesting finding is that the gut flora of healthy lean people is very different than that of obese individuals, the likely reason being the way they eat.
One exciting study showed how when gut bacteria from lean individuals were transplanted in obese volunteers, those obese volunteers lost weight.
Comes close to a miracle, right?
Of course this is just one study and I guess it impressed a lot of people, because all of a sudden everyone is selling probiotics and talking about their gut as if it’s a pet.
Nobody cares to say, you can also change your gut flora by eating ACTUAL food. High-fiber foods like oats and lentils can alter your gut flora. And this happens very quickly according to one study – it takes around 3-4 days.
So if you don’t know whether or not you actually NEED probiotics, start adding more high-fiber foods like lentils and oats and some probiotic foods like sauerkraut, yogurt or kimchi. And do it gradually. You don’t want to get sick of these foods. Over time your gut flora will change.
10. ACTUALLY CHEW YOUR CALORIES
The form of your food and calories also matters for weight loss.
When you eat foods in their natural state, whole and unprocessed, your satiety level increases.
When scientists compared the effect of whole apples to apple juice and sauce in one study, they found out that eating fruit whole suppresses appetite more, while juices or sauces did not suppress appetite or increase satiety.
I for example would hardly ever eat a whole bag of peanuts. But a jar of peanut butter? Not really a problem for me.
As I mentioned in tip #2 and #3 the exception to this rule are hidden vegetables and soups. These decrease the calorie density of the meal, while keeping you full.