How to Lose Weight: 4. Fast, Easy Tips. 1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 1. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 1. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Need major weight- loss motivation? Add 1. 0 percent to the amount of daily calories you think you’re eating. If you think you’re consuming 1,7. Chances are, the new number is more accurate. Adjust your eating habits accordingly. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight- loss buddies help you keep the weight off. The researchers followed volunteers for 1. Those assigned to an Internet- based weight maintenance program sustained their weight loss better than those who met face- to- face in a support group. Get a weight- loss mantra. You’ve heard of a self- fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. After breakfast, stick to water. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 2. That’s nearly 9. 0,0. And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does. Eat three fewer bites of your meal. 10 Ways You CAN Exercise At Home; 10 Ways to Exercise While Watching TV. Doing any of these can save you about 1. Watch one less hour of TVA study of 7. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead. Wash something thoroughly once a week. Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 1. Scrub for 3. 0 minutes and you could work off approximately 1. Content continues below ad. Wait until your stomach rumbles before you reach for food. It’s stunning how often we eat out of boredom, nervousness, habit, or frustration. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom. Sniff a banana, an apple, or a peppermint when you feel hungry. You might feel silly, but it works. Hirsch, M. D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,0. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it. Stare at the color blue. There’s a good reason you won’t see many fast- food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating. Meaning Of Hdl And Ldl Cholesterol How To Lose Weight Fast By Exercising At Home How To Lose Maximum Weight In 30 Days Diet To Lose 100 Pounds How Can I Lose Weight Fast By Walking One within the major changes is the hormonal. How to lose weight at home . Here are some you can do at home. Are you eating well and exercising, but your weight just won't budge? 14 Reasons You Can't Lose Weight. You're eating out too much and not cooking at home. Can you lose weight without exercise? About; Archives; Coaching; COACH CALORIE. Can you lose weight without exercising? You can lose weight without exercising. Home n Garden; Pregnancy n Parenting; Relationship; Spirituality; Tools; Photos; Videos. Can We Lose Weight By Exercising Just During The Weekends? No time to exercise during the week? Then, maybe weekend workouts can help. How to Lose Weight Just by Exercising. You can't lose weight in just one area of your body. Eat in front of mirrors and you’ll lose weight. One study found that eating in front of mirrors slashed the amount people ate by nearly one- third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place. Spend 1. 0 minutes a day walking up and down stairs. The Centers for Disease Control says that’s all it takes to help you shed as much as 1. Walk five minutes for at least every two hours. Stuck at a desk all day? A brisk five- minute walk every two hours will parlay into an extra 2. And getting a break will make you less likely to reach for snacks out of antsiness. Francesco. Corticchia/i. Stock. 15. You’ll lose weight and fat if you walk 4. The reason we’re suggesting 4. 11 Proven Ways to Lose Weight Without Diet or Exercise. Drinking water can help you eat less and lose weight, especially if you drink it before a meal. One study in adults found that drinking half a liter (17 oz) of water. Duke University study found that while 3. Burning an additional 3. Don’t buy any prepared foodthat lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower- sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar- free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 1. Finally, a short ingredient list means fewer flavor enhancers and empty calories. Content continues below ad. Put your fork or spoon down between every bite. At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 2. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food. Throw out your “fat” clothes for good. Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit. Close the kitchen for 1. After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late- evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late- night snacking can save 3. Walk before dinner and you’ll cut calories AND your appetite. In a study of 1. 0 obese women conducted at the University of Glasgow in Scotland, 2. Stock. 21. Make one social outing this week an active one. Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling. Adding 2,0. 00 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight. Put less food out and you’ll take less in. Conversely, the more food in front of you, the more you’ll eat. So instead of using regular dinner plates that range these days from 1. Instead of 1. 6- ounce glasses and oversized coffee mugs, return to the old days of 8- ounce glasses and 6- ounce coffee cups. Eat 9. 0 percent of your meals at home. You’re more likely to eat more. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them. Floortje/i. Stock. Serve food on your plate instead of on platters. If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 1. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds. Content continues below ad. Don’t eat with a large group. A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories. Order the smallest portion of everything. If you’re out and ordering a sub, get the 6- inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less. Eat water- rich foods and you’ll eat fewer calories overall. A body of research out of Pennsylvania State University finds that eating water- rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water- rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice). Bulk up your meals with veggies. You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir- fries, omelets, and other veggie- friendly dishes. If you eat a 1: 1 ratio of grains to veggies, the high- fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated. Avoid white foods. There is some scientific legitimacy to today’s lower- carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole- grain breads and brown rice. One Harvard study of 7. Switch to ordinary coffee. Fancy coffee drinks from trendy coffee joints often pack several hundred calories, thanks to whole milk, whipped cream, sugar, and sugary syrups. A cup of regular coffee with skim milk has just a small fraction of those calories. And when brewed with good beans, it tastes just as great. You can also try nonfat powdered milk in coffee. You’ll get the nutritional benefits of skim milk, which is high in calcium and low in calories. And, because the water has been removed, powdered milk doesn’t dilute the coffee the way skim milk does. If you’re going to indulge, choose fat- releasing foods. They should help keep you from feeling deprived and bingeing on higher- calorie foods. For instance: honey has just 6. Eggs have just 7. Part- skim ricotta cheese has just 3. Dark chocolate has about 1. And a University of Tennessee study found that people who cut 5. The researchers concluded that the calcium in low- fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat. Content continues below ad. Proven Ways to Lose Weight Without Diet or Exercise. Sticking to a conventional diet and exercise plan can be difficult. However, there are several proven tips that can help you “mindlessly” eat fewer calories. These are effective ways to reduce your weight, as well as to prevent weight gain in the future. Here are 1. 1 ways to lose weight without diet or exercise. All of them are based on science. Chew Thoroughly and Slow Down. Your brain needs time to process that you’ve had enough to eat. Chewing your food better makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portions (1, 2, 3). Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite. Bottom Line: Eating your food slowly can help you feel more full with fewer calories. It is an easy way to lose weight and prevent weight gain. Use Smaller Plates For Unhealthy Foods. The typical food plate is larger today than it was a few decades ago. This is unfortunate, since using a smaller plate may help you eat less by making portions look larger. At the same time, a bigger plate can make a serving look smaller, causing you to add more food (5, 6). You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates. Bottom Line: Smaller plates can trick your brain into thinking you’re eating more than you actually are. Therefore, it’s smart to consume unhealthy foods from smaller plates, causing you to eat less. Eat Plenty of Protein. Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories (7). One study found that increasing protein intake from 1. If you currently eat a grain- based breakfast, then you may want to consider switching to a protein- rich option, such as eggs. In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain- based breakfast (1. What’s more, they ended up eating fewer calories for the rest of the day and during the next 3. Some examples of protein- rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds. Bottom Line: Adding protein to your diet has been shown to cause “automatic” weight loss, without exercise or conscious calorie restriction. Store Unhealthy Foods Out of Sight. Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more (1. This is also linked to weight gain (1. One recent study found that if high- calorie foods are more visible in the house, the residents are more likely to weigh more, compared to people who keep only a bowl of fruit visible (1. Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry. On the other hand, keep healthy foods visible on your counter tops and place them front and center in your fridge. This is also linked to increased weight and obesity. It’s better to keep healthy foods, like fruits, visible. Eat Fiber- Rich Foods. Eating fiber- rich foods may increase satiety, helping you feel fuller for longer. It increases fullness and reduces food intake (1. Viscous fiber forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients and slows down the emptying of the stomach (1. Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. A weight loss supplement called glucomannan is also very high in viscous fiber. Bottom Line: Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion. Drink Water Regularly. Drinking water can help you eat less and lose weight, especially if you drink it before a meal. One study in adults found that drinking half a liter (1. Participants who drank water before a meal lost 4. If you replace calorie- loaded drinks — such as soda or juice — with water, you may experience an even greater effect (1. Bottom Line: Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial. Serve Yourself Smaller Portions. Portion sizes have increased during the last few decades, especially at restaurants. Larger portions encourage people to eat more, and have been linked to an increase in weight gain and obesity (1. One study in adults found that doubling the size of a dinner starter increased calorie intake by 3. Serving yourself just a little less might help you eat significantly less food. And you probably won’t even notice the difference. Bottom Line: Larger portion sizes have been linked to the obesity epidemic, and may encourage both children and adults to eat more food. Eat Without Electronic Distractions. Paying attention to what you eat may help you eat fewer calories. People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating. One review article looked at the results of 2. However, not paying attention during a meal actually has an even greater influence on your intake later in the day. People who were distracted at a meal ate 2. If you regularly consume meals watching TV or using your computer or smartphone, these extra calories can add up and have a massive impact on your weight in the long- term. Bottom Line: People who eat while distracted are more likely to overeat. Paying attention to your meals may help you eat less and lose weight. Sleep Well and Avoid Stress. When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on your appetite and weight. A lack of sleep may disrupt the appetite- regulating hormones leptin and ghrelin. Another hormone, called cortisol, becomes elevated when you’re stressed (2. Having these hormones disrupted can increase your hunger and cravings for unhealthy food, leading to higher calorie intake (2. Bottom Line: Poor sleep and excess stress may disrupt the levels of several important appetite- regulating hormones, causing you to eat more. Eliminate Sugary Drinks. Added sugar may very well be the single worst ingredient in the diet today. Sugary beverages, like soda, have been associated with an increased risk of many Western diseases (2. It’s very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don’t affect fullness like solid food does (3. Staying away from these beverages entirely can provide enormous long- term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar (3. Healthy beverages to drink instead include water, coffee and green tea. Bottom Line: Sugary drinks have been linked to an increased risk of weight gain and many diseases. The brain doesn’t register liquid calories like solid foods, making you eat more. Serve Unhealthy Food on Red Plates. One weird trick is to use red plates to help you eat less. At least, this seems to work with unhealthy snack foods. One study reported that volunteers ate fewer pretzels from red plates, compared to white or blue plates (3. The explanation may be that we associate the color red with stop signals and other man- made warnings. Bottom Line: Red plates may help you eat less unhealthy snack foods. This may be because the color red triggers a stop reaction. Anything Else? There are many simple lifestyle habits that can help you lose weight, some of which have nothing to do with conventional diet or exercise plans. You can use smaller plates, eat more slowly, drink water and avoid eating in front of the TV or computer. Prioritizing foods rich in protein and viscous fiber may also help. However, I wouldn’t try all these things at once. Start to experiment with one tip for a while, and if that works well and is sustainable for you then try another one. A few simple changes can have a massive impact over the long term. More about losing weight.
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