Diet is a difficult method to lose weight for many people. There are various diet regimes that you can find in many magazines, websites, or TV. These diets can be pretty tough and cause you different health problems or simply have a negative influence on your lifestyle. But, a truly healthy diet contains different kinds of tasty food and the most significant thing is that you consume a variety.
In order to eat healthy, we offer you a healthy way to lose weight WITHOUT diet. Here are the most effective tips that can help you:
- Timer for Meals
Try to slow down the time of eating if you are concerned about overeating. You can set a timer about 20 minutes per meal and eat normally without any hurry. This way you will trigger the release of hormones, which tell the body that is full. You can also enjoy the taste of your food that can be more satisfying than eating an oversized portion.
- Sleep Aids Weight Loss
Many studies have proven that sleeping can be really beneficial for weight loss. A research from the University of Michigan found that just 1 hour more sleeping per night can translate to a 13-pound weight loss over the course of 1 year in an individual who eats about 2,500 calories per day. This amount to a 6 percent decrease in calories from tedious eating when sleep substitutes leisure activity. Some other studies show that sleep deprivation can raise appetite and make you more likely to overdose.
- Consume More Vegetables
Eat more vegetables rather than only one vegetable with your meal. Eating more vegetables is a big step toward weight loss. Be sure to prepare and consume the veggies without added source of fat like high-fat dressings or buttery sauces. Vegetables contain fiber and water that fill you up with lesser calories.
- Eat Soup for Less Calories
Soup is an ideal choice both for the main meal and an appetizer. Start your meal with a serving of soup (avoid creamy soup) to slow down the eating and refill earlier. Good examples of healthy soups are won-ton, minestrone, or tortilla soups. You can prepare an easy soup by using a low-sodium broth, a protein, and vegetables. Simmer until the vegetables become tender.
- Eat Whole Grains
Consuming whole grains when possible is another great weight-loss strategy. They include oats, brown rice, barley, whole wheat, and buckwheat. Whole grains can help to fill up faster. You can also find them in many prepared products like waffles, pasta, pizza crust, waffles, and English muffins.
- Eye Your “Skinny” Outfit
Putting a “skinny” outfit where you can see it aids you to remain focused on the weight-loss goal. However, don’t be unrealistic and pick an outfit that is 4 sizes smaller. Choose something that you can fit in after a short time of healthy dieting. After you reach this goal, pick the next smaller “skinny” outfit.
- Pass on the Meat
Simply say no to beef, bacon and other meat. You can eat more fish. Meat can be found in many sandwiches and different salads, and it is not easy to avoid it but you need to try harder. Skipping 2 bacon strips at breakfast or in a salad or sandwich saves up to 100 calories. By doing this each day you will easily reach your weight loss goals. There are many healthy alternatives that can replace the meat flavor without the calories. Tomatoes, roasted peppers, banana, flavorful mustard, and potatoes are just a few examples.
- Make a Healthy Pizza
It doesn’t need to a total dietary disaster! Replace the meat with vegetables and save about 104 calories per meal. You may also order or prepare a lighter portion of some reduced-fat cheese. Whole-wheat crust and thin crust are also healthier pizza choices.
- Decrease Sugary Drinks
You will save up to 11 teaspoons of sugar if you stop or even reduce the intake of regular soda and replace it with a water or tea. If you find this hard, add mint or citrus fruits to seltzer or spring water for a taste treat.
- Drink Smart
Choose a thin, tall glass and consume 20-25% less of whatever you are drinking. Many researchers have shown that people mechanically pour a greater amount into a short and wide glass than in a tall one.
- Limit Alcoholic Drinks
You need to reduce the intake of alcohol. Sparkling water rather than alcoholic drink is a perfect alternative. Alcohol has about 7 calories per gram that is more than carbohydrates. It can also easily lead to mindless eating.
- Consume Green Tea
Tea is good for your health, as well as for the losing weight process. Researchers have shown that green tea could boost metabolism, probably through the action of catechins. However, unsweetened green tea is a nice refreshing drink that is very low in calories.
- Practice Yoga
A research published in the Journal of the American Dietetic Association found that women who practice yoga have a tendency to weigh less. Experts believe this a because of the levels of mindfulness and self-awareness that develop in people who do yoga. These people pay more attention to the body’s signals, as eating just enough to feel full.
- Cook Meals at Home
Many people who successfully lost weight reported that they eat home-cooked meals. You should try to have home-prepared or home-cooked meals at least 5 times a week. Precut veggies, deli chicken or grilled salmon, canned beans, and prewashed salads are great shortcut food that can help make meal preparation less laborious.
- “Eating Pause”
Learn to identify your own natural “eating pause.” It happens when you put down the fork for a few minutes. When this happens, stop and clear the plate. Many people are not aware of this signal, but it can tell you that you are completely full.
- Chew Mint-Flavored Gum
Preparing dinner after work, watching TV, attending a party, or spending much time on the Internet are risky times for tedious snacking. You can chew sugarless gum with a strong mint flavor to help you overpower the taste of the food and render it tasteless. It is a helpful strategy to evade mindless eating.
- Pick a Smaller Dishes
Use smaller plate. Studies found that people eat more food when they use large dishes. So, try eating from a smaller plate to save about 100-200 calories per day. It converts into a weight loss of 12-23 pounds per year!
- Be Aware of Your Food Portion
Slim people are usually great at portion control. Always try to eat modest portions of food. If you start out to measure the size of the portion, you will quickly develop a certain feeling for the right size of your meal.
- The 80-20 Rule
Inhabitants of Okinawa have a really interesting rule known as “Hara Hachi bu”. It means they eat food until they are 80 percent full, and then stop. Quite the reverse, Americans have a tendency to eat until they feel full. You can practice this rule by eating out 20 percent less food. Studies have proven that people don’t even miss this quantity.
- Advice for Eating Out
Here is some good advice at restaurants to keep the size of your portion and of course, the calorie amounts under control:
- Order a child’s plate or an appetizer as a meal.
- Split a large dish with your friend and order a salad to fill up on vegetables.
- Before you start eating, ask for half of your meal to be packed into a take-home bag.
- Choose Tomato-Based Sauce
Be careful with the pasta sauce. Picking marinara sauce rather than Alfredo sauce is a certainly wise choice. Over-all, tomato sauce has fewer fat and calories than the creamy sauces.
- Vegetarian Meals
Try to choose more vegetarian meals. Vegetarians usually lose weight more easily than those who consume meat.
- Burn Extra Calories Per Day
Even if some of your eating habits cannot change, burning an additional 100 calories per day could amount to a 12-pound weight loss over one year. Though the number of calories burned rest on upon your weight, some great activities that burn up to 100 calories are:
- Housecleaning (30 minutes)
- Walking (20 minutes)
- Light jogging (10 minutes)
- Read Food Labels
When you are at the supermarket, read the food labels to check on the calorie information and the amount of sugars, salt, and fat of the product. It will help you choose healthier food options that will fit perfectly in your diet program.
- Celebrate!
Choose one day in the week (or once in 2 weeks) to celebrate your successful lifestyle changes. Give yourself a small “unhealthy food reward” like eating your favorite ice-cream, cake or meat. The next day, continue with your healthy diet program.
Conclusion:
Developing healthy eating habit is not as restrictive or confusing as many people imagine. The most important steps are to consume mostly foods derived from plants, such as fruits, vegetables, legumes (peas, beans, lentils) and whole grains. You need to limit alcoholic beverages, sugary drinks, and highly processed foods. This 25 tips can help you lead a healthy diet and prevent many diseases.
Reference: Emedicinehealth.com