20 ways to lose weight without dieting
Integrate these tips and watch the pounds melt away
Feeling hungry and deprived has become a constant state of being for many fat-fearing women, so much so, that many of us find it hard to recall a time when our tummy was ever truly satisfied.
Rejoice, toning up doesn’t have to be torture; by making several small lifestyle changes you could lose weight whilst avoiding those hunger pangs.
Integrate these simple tips into your day-to-day routine and watch those pesky pounds melt away.
1. SLASH PORTIONS
You will see visible results if you reduce your portions by just 10%-20%. Ditch the mammoth restaurant serving’s and pull out the measuring cups to avoid over eating. Small bowls, plates, and cups, are a great way to trick your body into eating less says Brian Wansink, PhD, author of ‘Mindless Eating’. You won't feel deprived because the food will look plentiful on dainty dishware.
2. FILL UP ON WATER
A 12-week study of 48 people aged between 55 and 75 on low-calorie diets found that those who drank two glasses of water before each meal lost an average of 4.5lb more than those that didn't.
3. GO FOR GRAIN
Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers to fill you for longer.
4. SNACK SMART
Grazing between meals used to be a massive no-no, but nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, or a tablespoon of peanut butter on a piece of fruit.
5. HIDE AND SEEK
Hide your favourite treats and keep healthy snacks in reach. In a study conducted by ‘Mindless Eating’ author Brian Wansink, office workers ate less chocolate when dishes of candy were moved from their desks to the other side of the room.
6. CHOW DOWN WITH MEN
According to psychologist Meredith Young, women eat less if there are men around. She told ‘The Atlantic’: 'It is possible that small food portions signal attractiveness.'
7. PICTURE PERFECT
When you feel yourself reaching for a naughty snack, conjure up a mental picture of yourself when you looked and felt slim, or similarly keep a picture of your favourite celeb close at hand. The visual motivation will keep you focused on your goal weight.
8. USE A BIGGER FORK
An Italian study into the relationship between fork size and consumption found that diners who used smaller forks ate more than those given larger forks. Researchers believe those with smaller forks felt they were making slower progress in satisfying their hunger, so ate more.
9. LAY OF THE MOJITO’S
One innocent-looking cocktail can notch up hundreds of waist-busting calories. Treat yourself just on the weekends or stick to a glass of wine, light beer, or vodka and soda, three drinks that each have about 100 calories per serving
10. SLEEP YOURSELF SLIM
Experts have proved that getting more shut eye will leave you with a thinner waistline. A study at Columbia University reported that women who slept nine hours a night consumed 329 fewer calories on average compared to those who slept for four hours. Well-rested individuals have more of the hormone that makes them feel full, and less of the hormone that triggers appetite.
You may not be the most agile athlete but that doesn’t mean you should pass up a session on the yoga matt. According to a study in the ‘Journal of American Dietitic Association’, women who do yoga tend to lose weigh less than others. Yoga regulars have a more ‘mindful’ approach to food refusing to be lured by large portion sizes and only eating when they’re hungry.
12. EAT LESS SUGAR
Avoid sugary treats and drinks. Chose fruit and juices instead which will provide natural sugars with lots of vitamins.
13. SWITCH OFF THE TV
We all like a good pig-out session in front of the box, but sadly our dining etiquette is hampering our weight loss. Eating while watching TV can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Make an effort to sit down and register meal times.
14. READ THE LABELS
It’s never been more important to get down with the label lingo. People who read nutrition labels on food packaging eat around 5 per cent less fat than those who don't bother, according to researchers at the Fred Hutchinson Cancer Research Center in Seattle.
15. ADD FOODS DON’T SUBTRACT
Denying your body its favourite food stuffs never wields results, just prolonged suffering, so add healthy goodies to your diet to fill the gap. Red cherries, juicy grapes, or crunchy vegetable soups are a great way to fill the void.
16. CLOSE THE KITCHEN
No one ever wants to shut up shop but by mentally closing the kitchen at a certain time you will fend off the late-night munchies."Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, author of ‘Comfort Food Makeovers’.
17. CHEW MORE, EAT LESS
Studies have proved that chewing your food properly is one of the easiest ways to lose weight. On average it takes 20 minutes for your brain to realize that you’re full, so by talking smaller mouthfuls and processing each bite you will give your brain time to realise that your stomach is full. Remember to pace yourself through meal times and aim to put the fork down at the 20 minute mark.
18. BEWARE OF SKINNY FRIENDS
You may have slim friends, but that doesn’t necessarily mean you have the genes to pack away the pastries. A study published in the ‘Journal of Consumer Research’ found that participants snacked more during a movie when accompanied by a skinny person who ate a lot, compared with those sitting next to a fat person who ate a lot.
19. GET WALKING
Move your butt and hit the pavement. Invest in a pedometer to monitor your footfall. Am to gradually add more steps until you reach 10,000 per day. Remember you don’t have to have a gym membership to feel the burn. Do whatever you can to be more active, pace while you talk on the phone, march in place during television commercials and take the stairs where ever you go. Taking your dog for a walk for 20 minutes five times a week could even shift a pound a day.
20. EAT OUT THE RIGHT WAY
We are all liable to piling on a few pounds when dining out. But there are ways to keep your portions under control.
Split a starter with a friend.
Order a starter as a meal
Opt for the children’s menu
Get half the meal in a doggie bag before it’s brought to the table.
Copyright SUNDAY WORLD magazine