According to Science Daily, most people fail to blast off the layers of fat when struggling to lose weight because they miscalculate the amount of calories they consume on a daily basis. In fact, the bigger problem is far deeper than that because underestimating the number of calories is only an indicator of a larger concern: the dieting measures that most dieters employ are overly prohibitive. Here are 20 ways you can lose weight without restrictive diets and gimmicks.
- Steer clear of restrictive dieting
It’s common to find people associating weight loss regimens with diet restrictions and sacrifice. In other words, you may find yourself doing things you don’t like doing so as to improve your overall health status. Such an association coupled with the actions that you take could be the reasons why you end failing in your efforts to lose weight permanently. In essence, even if you shed off some few pounds, you’ll end up regaining the weight once you stop maintaining that restrictive lifestyle! Interestingly, there are several ways that you can lose weight and keep it off permanently without undergoing those restrictive weight loss programs or changing your lifestyle drastically.
One of the most challenging situations is the possibility of regaining your weight immediately after a diet restriction. Such a dieting formula
represents a very vicious cycle. Instead, you should come up with a program that is gradual and sustainable for your specific needs. Find a diet that allows you to eat the things you love and one that you can maintain for long.
- Have enough sleep
A study conducted by the University of Michigan concluded that sleeping can be beneficial in blasting off layers of fat. In the study, sleeping for an extra hour in your daily night of sleep can help a person who consumes 2, 500 calories per day to lose 14 pounds within a year. That is approximately a 6% decrease in calorie intake from mindless eating if sleep replaces leisure activities. Other studies have concurred that lack of enough sleep can increase an individual’s appetite, and thus make you more likely to overeat.
- Practice yoga
The Journal of the American Dietetic Association study found out that women who practice yoga regularly tend to weigh less. This is because yoga practitioners are often mindful and have a sense of self-awareness in their overall lifestyles. When you start practicing yoga, you’ll become more mindful about your eating habits and even your health so as to keep exercising whenever necessary to keep yourself fit at all times.
- Consume a protein-packed breakfast
Other studies from the same university concurred that when you eat a protein-rich breakfast you’re less likely to feel hungry and desire food as compared to eating a breakfast that has a lot of carbohydrates. In other words, you can think of any protein-rich food that you love and include it in your weight loss program instead of restricting yourself too hard! In addition, a 2007 experimental biology meeting presentation at Pennington Biomedical Research Center, concluded that women who ate eggs reduced more weight and waist circumference as compared to those who ate carbohydrate-rich foods like bagel at breakfast time.
- Eat home-cooked meals
There is a wide range of home-cooked meals such as prewashed salads, precut veggies, grilled salmon and canned beans among others that can make meal preparation not time-consuming. It’s recommended, that you try to eat home-cooked meals at least five times a week. These foods have less fat content as compared to some of the foods you grab for lunch from fast-food joints.
Having the right mindset will help you in coming up with an approach that can work well for you. Even if you have a good weight loss program, it’ll be less effective if you approach it with a wrong perspective. For instance, most people tend to fall for quick-results programs that require great sacrifice and are often unsustainable in the long run. Furthermore, focusing on your calorie consumption can be a burdensome ordeal for weight loss. Instead, you should be more subjective on how you feel, in general, after a few weeks or months, not days. This is an intuitive approach that requires you to desist from the desire to lose weight miraculously within a few days.
- Skip breakfast
Most people still believe that when you skip breakfast, you’ll eat more food later in the day to make up for the lost calories. This old argument has been discounted by studies that have concluded that skipping breakfast will trigger your body to desire lesser foods throughout the day. One study was able to measure a calorific deficit of 400 calories per day in people who had skipped breakfast, which is 2,800 calories on a weekly basis or 0.8lbs of fat.
The hunger pangs that you’re likely to experience are a sheer habit of your mind fooling you that you need food. You can actually survive for weeks without eating, and hence a morning is nothing. The secret is to try skipping a few breakfasts in your weekly routine as see how your body reacts before you embrace the plan.
- Keep a food diary
Don’t worry about the amount of calorie intake, but instead just keep a diary of the snacks and foods that you eat so as to increase your awareness or what you’re eating on a daily basis and aid your weight loss efforts. A study published in the American Journal of Preventative Medicine in 2008 showed that people who rely on a calorie-restricted diet can lose up to 13Ibs per week on average. Interestingly, the participants who logged what they consumed lost about 18Ibs as compared to the 9Ibs for those who didn’t. In other words, the participants who kept diaries lost twice as much weight than the ones who didn’t.
- Stop hunger pangs by suing Sensory Overload’
In essence, if you’re still feeling the hunger pangs after completing the process, then you might be genuinely hungry and you should take some food. This should not be confused with starving yourself! Follow these steps:
- Drink a glass of water
- Drink a cup of tea
- Eat a piece of fruit
- Eat a low-calorie snack
- Drink a glass of water
The process means that you’re overloading your senses with different tastes, textures and temperatures and liquids to create a number of stimuli. Hunger pangs are just a psychological or habitual state of either craving for a certain type of food or simply wanting to eat at a particular time of the day because you’re used to doing so. Overloading your brain with these stimuli will coax it to a state of satiety. The process can also be applicable on people who get cravings for unhealthy snacks.
- Lift weights
Most ladies fear weight lifting because they think they’ll build thick muscles like bodybuilders. Interestingly, ladies don’t have enough testosterone to enable them build such heavy muscles. In fact, muscles are denser than fats and muscles can help you in burning out those excessive fats from your body even when you’re resting. So, besides the cardio, you should also try out strength training exercises that will help you build lean muscles and gain a toned body shape that looks sexy. You should start out gradually and increase the weights as you go. For instance, the first two week’s weights should weigh lesser than the weights you use in the succeeding weeks.
- Drink enough water
Drinking enough water on a daily basis will trigger your body to work harder to warm the water. In essence, when your body works harder it burns more calories in the process. Drinking about eight glasses of water a day will, therefore, help you lose weight in the long run because it boosts your metabolism rate. Moreover, the water will keep you hydrated and help in releasing muscle building hormones that will help burn calories.
- Drink green tea
Instead of consuming drinks that have a lot of calories like coffee and alcoholic drinks, you should instead consider using green tea as a substitute. Just like water, green tea can also boost your metabolism. Furthermore, the green tea is an antioxidant for cleaning up your body. Studies have shown that green tea has the capacity to increase the amount of calories that your body can burn per week up to 400.
- Chew on it
Studies have proven that when you chew food for longer, the brains gets enough time to receive signals from the stomach that it’s full, and you should stop consuming more. Moreover, chewing the food for longer will also facilitate digestion and perhaps limit your food portion size. When you chew food several times before you swallow, you tend to consume lesser calories as well. Therefore, you should chew your food 40 to 60 times per a mouthful.
- Avoid overcooking
Overcooking your food leads to reduction of vital nutrients found in the food. When you get deprived of these nutrients, you’re likely to feel unsatisfied and start craving for junk food that causes weight gain, instead of weight loss. You should consider increasing your intake of raw food such as sushi and salads. You should also eat grilled, blanched or steamed veggies.
- Laughter and Weight loss
Laughter can increase your heart rate and boost your blood circulation. Hence, once your abdominal muscles have been toned you’ll experience a natural cardio workout. Laughing heartily five times a day can be equated to 15 minutes on a rowing machine. Therefore several minutes of laughing can burn up to 50 calories, which adds up to burning up to 4.4 pounds in a year. As simple as it sounds, laughter is one way of losing weight without dieting.
Breathing properly can help you burn some calories. The correct way of breathing is: in through the nose and out through the mouth, which is also called diaphragmatic breathing. This kind of breathing will tone your abs and burn more calories by actively using the muscles to deliver more oxygen to blood and muscles, and thus giving you extra workout minutes on the strength training machines.
- Eat produce and whole grains
Vegetables and whole grains have low calories and fewer fats. Therefore, you should consider substituting brown rice, brown flakes and popcorns with refined grains that have a lot of fibre for keeping you full for longer such as cakes and white bread. Healthy carbohydrates that won’t make you put up a lot of weight are found in foods such as pizza crusts. Moreover, vegetables have more vitamins, phytonutrients and fibre than meat.
- Increase you number of steps
Walking a lot and doing workouts without sitting down for several minutes is a great exercise for losing weight. It’s recommended that you do about 1000 steps per day. Therefore, if you feel that you can’t keep count of your daily steps, you should use a pedometer and probably add some more if you’re not hitting the target. Sometimes, you can walk to and from work or take evening nature walks after work. You don’t have to run if it’s uncomfortable for you when you can walk around in the neighborhood daily.
- Set your goals
You need to set simple goals for yourself even before you start on your weight loss program. For example, you can choose a skinny outfit that you want to fit into in a month, the number of pounds you want to lose or whether you want to see your abs. You also need to set a reasonable timeframe within which you intend to achieve these goals. Remember, you need to set realistic and achievable goals to avoid demoralizing yourself when the timeframe lapses. If you don’t set goals you won’t notice or monitor your progress.
- Rate of Progress
Muscle growth and weight are very different when it comes to measuring your rate of progress. This is because muscle growth is a slower process than weight loss that is quite rapid. Furthermore, you shouldn’t bother yourself with monitoring your progress on the mirror if you chose strength training exercises for weight lose because you might lose morale!
Although some commercials offer claims of offering people diet pills for reducing up 20Ibs in one week, you shouldn’t be focused on getting quick results. In fact, a quick weight lose plan can lead to muscle loss which can result in lower metabolism rate, compromised health and a higher chance that you’ll regain the lost weight.
Being emotionally ready to incorporate these weight loss options into your lifestyle is the beginning of a healthy weight loss program that doesn’t require restrictive diets. Instead of depriving yourself of the foods that you love or starving everyday in order to lose weight, you can eat your favorite meals in moderation and observe the aforementioned tips in blasting off those layers of fat.