It is not by chance that nutritionists repeatedly remind us that the best diet is proper nutrition. Lose weight without dieting is easier than you think, and eating tasty and satisfying while losing weight at the same time is quite possible. The most important thing is to stick to a proper nutrition and turn a healthy lifestyle into a habit that will become as usual for you as brushing your teeth in the morning and 10 pages of a new book in the evenings.
- Eat slowly
- Sleep Enough
- Consume more vegetables
- Don’t forget the soup
- Bet on Whole Grains
- Discard Bacon
- Modify your favorite foods
- Reduce the amount of sugar
- Use tall and narrow glass
- Limit Alcohol
- Drink green tea
- Practice Yoga
- Eat at Home
- Catch a “pause in food”
- Chew peppermint
- Take a smaller plate
- Eat in small portions
- Try the 80/20 rule
- Order food correctly
- Choose red sauce
- Sometimes you become a vegetarian
- Indulge yourself
Ready to take action right now? Below are twenty-two tips to help you lose weight without dieting and no significant restrictions. Sounds like magic, but it works nonetheless.
If you are used to lunch and dinner “like a meteor,” try to slow down, because perhaps because of the speed you eat more than you need. And, as a result, gain extra pounds, instead of getting rid of them. In the first few weeks, the timer on the phone will help: set it to 20 minutes, and make sure that the meal takes up all this time. Take a look at take a sip of water and chew each piece.
The WebMD portal cites a researcher from the University of Michigan (University of Michigan), who admitted that an extra hour of sleep every day helped him lose 7 kilos in a year. This scenario shows that when you are not getting enough sleep, the cognitive processes slow down, so the brain loses the ability to quickly send signals of hunger and satiety.
Consume more vegetables
Try to make fresh or grilled vegetables have always been on your table. In addition to the obvious utility, they help to visually increase the size of the dish, so that you don’t really feel that you have eaten too little to get enough. Add to this a high water content, which will help maintain optimal hydration and significantly improve skin condition. Useful advice: cook vegetables without oil, and season with lemon juice and fresh greens.
Don’t forget the soup
Add chicken broth or light vegetable soup to the menu, and you won’t notice how those extra pounds will leave you forever. Soup is especially useful at the beginning of a meal, as it slows down digestion, restrains appetite and prevents you from attacking harmful snacks. In addition, if you are sick, broth is strategically important faster recovery and relief of cold symptoms. But beware of creamy cream soups that can boast of high fat and calories.
Bet on Whole Grains
Whole grain cereals, such as brown rice, barley, oats, buckwheat, and wheat, help to fill you with fewer calories, and at the same time reduce the level of “bad” cholesterol in the blood. But, best of all, extremely attractive products are now made from whole grains. For example, waffles and muffins, the base for pizza and pasta, as well as “white” whole wheat bread. The main thing is to carefully study the information on the packaging.
Refuse to add bacon to morning scrambled eggs or turkey sandwich and bacon for lunch – and 100 calories are gone. It seems quite a bit, but in a week you will get rid of the extra 700 calories, and in two you will get over 1500 calories, which is comparable to the “cost” of a small cake with berries. By the way, less nutritious tomatoes, grainy mustard or soft cheese with fresh herbs can make the dish more fragrant.
Modify your favorite foods
Do you like pizza? There is no reason to refuse it! Just come to the choice of options wisely: ask to make pizza on thin dough, olive oil and using low-fat cheese. It is unlikely that the pizzeria will refuse to fulfill the order, but even if, keep in mind that today the consumer can and should choose from a huge number of manufacturers. So maybe it’s time to find a new place that you can call “yours.”
Reduce the amount of sugar
Replace one sweet drink (for example, a glass of soda with plain water) and you will avoid 10 tablespoons of sugar. The scale is impressive, isn’t it? And if you add lemon, mint or frozen strawberries to the water, the flavor will be even better, and there will be even more fun than from the usual cola . What is the danger of sweet soda? First of all, the fact that liquid sugar is not fixed by our body as a full meal. So with one bottle you can get up to 450 calories that go unnoticed. Another thing is also interesting: according to studies, those who prefer sweets in their own way to sweets or chocolate, and not soda, on average, gaining less weight.
Use tall and narrow glass
Another diethack life hack – replace your regular glass with a tall and narrow one, and your weight will decrease without a diet. Because so you will drink 25-30% less juice, soda, wine or any other drink. How it works? Brian Wansink, PhD, Cornell University (Cornell University), explains that visual deception can reconfigure the brain. The texts showed that even experienced bartenders poured more drink in a low and wide glass than in a tall and narrow one.
We agree, there are situations where you can’t, and probably don’t want to give up a fun event with an alcoholic accompaniment. But alcohol blocks the brain’s ability to report fullness and hunger, and in large quantities, and completely destroys this mechanism, so be very careful. Nutritionists advise to follow the scheme: an alcoholic drink, a glass of water, an alcoholic drink, two glasses of water, an alcoholic drink. To keep yourself in hand, it was easier, remember that alcohol contains more calories per gram than carbohydrates or protein.
Drink green tea
Green tea – the most correct option for those who seek to get rid of extra pounds. Some researchers suggest that he may temporarily activate a calorie burning engine due to the action of phytochemicals, called catechins. At least, in any case, you get a delicious refreshing drink without a ton of calories.
According to a study published in the Journal of the American Dietetic Association, women yoga, on average, weigh less than those who are engaged in other sports. Scientists suggest this may occur because yoga aims at harmony not only of the body, but also of thought. That is why people who practice yoga together with it practice meditation. This allows them to be calmer, more effectively resist stress and attentive to food.
Eat at Home
Eat homemade food at least five days a week. A survey conducted by Consumer Reports, showed that this is one of the main habits of “successful slimming.” Besides the fact that you finally learn to cook your favorite lasagna and pesto in your own kitchen, this approach has a lot of other bonuses. For example, significant savings and the ability to re-think any dish for themselves. Well, and, of course, so you can control the amount of sugar, salt and fat consumed, which will benefit your waist.
Catch a “pause in food”
Most people have a natural “pause in food” – the moment when they put a fork or spoon in a plate for a couple of minutes. Watch this moment, as it means that you can finish the meal right now. Nutritionists say that this is a signal of the fullness (but not overcrowding) of your stomach. And, unfortunately, almost all of us miss it.
Chew sugarless gum with a strong mint flavor when you feel you are about to eat a burger and french fries. Dinner after work, chatting at a party, watching TV or surfing the net – these are some dangerous scenarios for a thoughtless snack. Mint in chewing gum interrupts most flavors and aromas, so that “harmful” food will no longer be so attractive. Caution: This advice should be used only in extreme situations, so as not to provoke the production of gastric juice when you are hungry, and not to harm the digestive system.
Take a smaller plate
Professor Brian Uensink as a result of a series of experiments found that people eat more and overeat more often when they use large plates. Just choose a plate two times smaller, and you will get rid of 100-200 calories per day and 7-9 extra pounds per year. It is noteworthy that the volunteers who took part in the food experiment did not feel hungry with the reduction of the plate, and most of them simply did not notice this.
Eat in small portions
The best habit of slender people, as Consumer Reports polls show, is that they eat a little, but often. In other words, five meals a day is the norm from which they recede only in critical situations. And it only seems to you that it is difficult. Adherents of such a food system admit that after a week of frequent meals you will not be able to do otherwise, you will feel so comfortable.
Try the 80/20 rule
Many celebrities, among which is the top model Gisele Bundchen, admit that they can be kept in shape and not get out of their favorite food through the 80/20 system. Its essence comes down to the fact that you have to choose a convenient period (day or week), after which make 80% of the food during this time be healthy foods, and 20% are not the healthiest, but incredibly tasty.
Order food correctly
Restaurant meals are known to contain more calories and fat than you expect. So keep in mind several strategies in a restaurant that nutritionists say will help you keep portions under control: share a meal with a friend, order a starter as a main course, choose something from the children’s menu, or add a main dish with a whole salad but a few leaves of green salad.
Choose red sauce
Choosing a pasta sauce or baked potato, stop at the red options, it will be salsa, adzhika, bordolez or red pesto. The fact is that tomato-based sauces, as a rule, contain fewer calories and much less fat than creamy and, especially, mayonnaise sauces. But remember that the portion size still matters.
Sometimes you become a vegetarian
Eating vegetarian meals is a great habit for losing weight. No, no one forces you to give up meat completely, especially considering that this is can be harmful to health. However, today in every second burger and in every first Italian cafe you can find hamburgers with a bean or lentil cutlet and pasta with spinach and dried tomatoes, the taste characteristics of which will pleasantly surprise you.
When you have learned to do without soda for at least five days out of seven, or are used to coping with overeating with apple slices, not chips, praise yourself. You were able to make even a simple, but at the same time very difficult thing – to tune in to proper nutrition. Now everything will be easier and simpler, we know that for sure. However, do not forget about food indulgences, which are necessary in order to reduce the risk of overeating to a minimum. Go for a pedicure, buy a new dress or allow yourself a piece of cheesecake. Because psychological health and positive attitudes are important for healthy relationship with food almost more than all of the above.