It’s scientifically proven: with these simple 8 tips you can lose weight without a strict diet or harsh training plan in between.
You don’t have to sweat in the gym for months or go on a strict diet to lose weight. The following methods also help you achieve a slimmer figure and are a real alternative for those who do not like sports. Science says so.
Here are the best 8 simple tips to losing weight without dieting.
- Protein is the key
- Choose foods that contain water
- Drink, Drink, Drink!
- Don’t Eat Too Fast
- Don’t get distracted
- Win the brain game
- Lots of Sleep, Less Stress
- Eat walnuts as a snack
- Control your meal schedule
- Control the seasonings
1. Protein is the key
Protein has long been known to curb hunger and make you feel full. One study found that you “only” need to increase your protein intake by 15-30% to lose weight: study participants consumed about 441 fewer calories per day for this reason alone, without following a strict diet. So, in the future, choose to eat foods like eggs, Greek yogurt, or chicken breast.
2. Choose foods that contain water
It’s not just protein that makes you less likely to be hungry: Jaclyn London, Director of Nutrition at the Good House Keeping Institute, especially recommends foods high in water content. If you start your meal with salad or soup, you will satisfy your hunger and eat less of the main course.
3. Drink, Drink, Drink!
Speaking of water: if you drink enough, you’ll eat less overall. This alone can help you lose more weight. According to one study, adults consume significantly fewer calories if they drink a pint of water before each meal.
4. Don’t Eat Too Fast
If you are hungry, you often swallow it all. Researchers have now shown why this is the wrong way to go. A total of 23 studies have shown that fast eaters tend to gain more weight. If, on the other hand, you eat slowly and take your time to chew, you feel full more quickly, and thus create the best conditions to lose weight.
5. Don’t get distracted
The contents of two dozen studies also showed that people who were distracted while eating ate 10 percent more calories than others. So from now on, pay more attention when playing with your Smartphone with a bag full of potatoes next to it. There is a good chance that you will gain weight.
6. Win the brain game
It sounds absurd, but it is effective: If you are eating unhealthy food, you should take smaller plates. This reduces food portions. For healthy meals, on the other hand, you should choose larger plates – both will convince your brain that you are eating enough.
7. Lots of Sleep, Less Stress
If you want to live a healthy lifestyle and lose weight, you need to make sure you get enough sleep and avoid excess stress – both have a positive effect on your hormonal balance. However, if this is disturbed, your desire for unhealthy foods increases. Sleep deprivation can also increase the risk of illness.
8. Eat walnuts as a snack
In case of short bouts of ravenous appetite, don’t look for sweets or other fast food, but nuts. According to studies, this can lead to a reduction in hip volume. Almond and walnuts, for example, are rich in unsaturated fats. However, you should make sure to take the unsalted nuts and not eat too many, as this is not healthy either. After all, we are talking about a snack.
9. Control your meal schedule
It is true that there is not a fixed number of times that we have to eat a day proven to be better or worse. But there is something that if it seems that it has more and more scientific evidence: weight influences the when and regularity of feedings.
In general, it is better to eat little, but several times during the day, than a lot in a couple of times. In addition, the more hours that pass between feedings, the hungrier we will start to get, and we all know that the hungrier we are, the worse dietary decisions we make. It is the same as when we go shopping. As we are hungry, we fill the cart with things that are not healthy, we did not even plan to buy.
There are also studies that are beginning to shed light on the subject of dinner. It seems that later dinners would be related to greater weight gain. The mechanism is not entirely clear, no matter how many people insist on talking about that, if food is metabolized worse, if food ferments when we sleep, or the famous “how I sleep and I don’t burn, everything gets fat”. Neither of these claims has been proven.
What has been shown is that being regular with the schedule of meals, each of ours according to our habits or lifestyle, if it helps to control weight. That is, trying to make our breakfast, lunch and dinner always at the same time seems to help better control the weight and hunger that we go through between meals. So to speak, the body gets used to eating at that time, and prepares to receive food, remove nutrients and use them. However, when we change schedules, the body may “not be ready” to receive them, and it may be more likely to accumulate fat than to use what we give it. Of course, let’s not take this as a word of law, because we still have to shed light on many unknowns. But let’s learn to maintain an orderly lifestyle and as regular as possible.
10.Control the seasonings
Or what is the same, the paradox of the Caesar salad. How can a salad have more calories than a cheeseburger? If it is a salad! For the sauce. Come on, what makes the salad one of the most consumed in the world. Which gives some “grace” to the matter and it seems that you do not eat leaf-shaped water.
The dressings, except those that are recommended such as olive oil, vinegar, salt, or lemon juice, are most of the time one of the great culprits of adding calories to dishes. Calories that, most of the time, do not bring anything good, except salt, fats and added and free sugars. So that you understand me: be careful with the “sauces”. They are responsible for changing the healthiness of a dish and most of the time we do not take them into account.
What can we put in it besides the famous vinaigrettes? Spices and aromatic herbs come into play here. They add almost no calories, but they have a great ability to change the flavor of any dish. And if not, tell it to the famous Italian capers salad and the fresh basil that they add. Delicacy of gods with a nutritional profile fully compatible with the fight against love handles.
More tips for losing weight without dieting:
Consuming fruits as a snack is an alternative to not endure anxiety, but to do it the right way. The recommended fruits are kiwi and pineapple. Kiwifruit contains acidic, a proteolysis enzyme that, like bromeliad in pineapple, helps break down proteins and promotes digestion.
Replace dessert with an infusion, for example, green tea, an antioxidant that also has a cleansing effect.
Eating only protein for dinner is a good way to avoid gaining weight however, it is advisable to accompany this meal with some low-glycolic vegetables.
Sleeping the necessary time is a very good way to stay healthy. During the nap, the body completes its purifying and regenerative processes, hence the importance of taking rest time seriously. Both when it comes to losing weight and staying active, sleep is essential to achieve these purposes.
What to take before going to sleep to lose weight?
- Milk to sleep better and avoid the accumulation of fat.
- Protein shake, accelerates the burning of calories.
- Soy drink, with phytoestrogens and high fiber content.
- Hot water as a detoxifier.
- Cinnamon infusion, stimulus for the combustion of calories.
- Aloe Vera juice accelerates the metabolism.
If you have any question about losing weight without dieting. Please, comment below. We will try to solving your weight lose problem.