Although many experts recommend weight loss through diet and exercise, it is difficult for many people to follow a strict diet. Many people give up on diets because they do not want to give up certain foods or eat the same things every day.
The monotony of a diet often causes the uncontrollable urge to eat certain foods in excess. Studies show that women who restrict calorie intake are more likely to have this type of craving.
If you are part of this group of people and strict diets are not for you, try these 10 tips to lose weight without dieting:
- Eat More Healthy Foods
Instead of eating less, eat more healthy foods. By incorporating healthy foods such as fruits, vegetables, nuts and whole grains into the food, you can eat more without feeling guilty. These foods are high in fiber, which means they help to reduce hunger. Fiber also helps to inhibit the absorption of sugars and starches, which helps to lose weight, or at least maintain it. Drink 2 liters of water per day preferably natural.
- Move around
You can not lose weight without exercising, so make it a habit to do some kind of physical activity. It does not have to be a boring routine. Get up and dance around the house or go to the street and run with your dogs. Take a walk around the block with friends or bike. If you do something that gives you pleasure, you will be willing to do it more often.
- Practice meditation
Stress can lead people to eat or even overeat. When people feel anxious or angry they tend to throw themselves at the food, losing the notion of what they are doing. If you are one of these people, consider attending a meditation class or do deep breathing exercises when you are stressed. Only when you are really relaxed can you savor the meal, making you feel satiated and avoiding overeating.
- Distinguish the physical hunger from emotional hunger.
Regular meditation helps you to distinguish between physical and emotional hunger. Hunger is a physical sensation, but some people use food to fuel their emotions. Before tossing yourself a packet of chips, ask if you are really hungry, or just annoyed at something. If you are really hungry, you can eat, otherwise find a more positive way to deal with the problem.
- Get enough sleep
People who sleep less than the recommended seven hours a day tend to gain weight more easily. Sleep deprivation causes the body to produce cortisol, a stress hormone that can lead to increased fat in the abdominal area. Lack of sleep also causes the maintenance of sugars and starches in the body which can lead to weight gain. If you sleep less than recommended, go to bed early or nap during the day.
- Laugh a lot
Watching a comedy, telling jokes or reading a funny story can really help you lose weight. Studies show that laughing can speed up your metabolism and heart rate which helps you burn calories. In fact, laughing only 15 minutes a day can burn about 15,000 calories per year.
- Cook with spices
Spices add flavor to food, but do not add calories. Spices also add a delicious aroma and studies reveal that people who enjoy both the smell and the taste are not prone to overeating.
- Reduce salt intake
Have you ever devoured a packet of well-salted chips with a soda filled with sugar? Studies show that people who eat salty foods tend to accompany them with caloric and sugary drinks. In addition, foods high in salt increase the risk of high blood pressure and heart problems. Choose foods with low salt and stop using the salt shaker.
- Believe that you are losing weight
If you think you are losing weight, then you are. A study of hotel employees showed that those who were told that they were going to lose weight due to their physical activity actually lost. So if you believe that your efforts to lose weight result, they will even result.
- Think positive
If you focus on your weight loss plan and lose a few pounds, do well to celebrate. Plan a fun day with friends or buy something nice. Even if you have just maintained your weight, appreciate the effort and be proud to have followed the plan. Feeling confident increases the likelihood of continuing in the future.