But frankly, this equation sucks. We're always looking for ways to game the system—that is, weight loss methods that don't involve counting calories or spending extra time in the gym . Here are some tips for losing weight without dieting:
How to lose weight without dieting?
The weight loss equation is pretty simple: eat less, move more, burn all the fat.
- Use smaller plates
Serving the same meal on a smaller plate can help you eat less food, with the same satisfaction. Why? It's an optical illusion. It's the eyes, not the stomach, that count calories.
By seeing the white space around your food, your brain thinks there is less food than if you had the same amount of food on a smaller plate, with no extra white space.
- Chew more
Eating slowly is probably the simplest tip on this list, but it has serious benefits. It takes about 20 minutes for your brain to register fullness, so you need to give your body time to get there. One proven way to slow yourself down is to chew each bite more.
One study found that participants who chewed each bite 40 times ate 11.9% less food than those who chewed each bite only 15 times.5 Yes, 40 bites sounds like a lot, but start slowly and build up gradually.
- Take a walk
Light physical activity after a meal stimulates your GLUT4 receptors (they transport glucose), which allows your muscles to absorb the glucose you have consumed. This prevents insulin spikes, the ones that give you a burst of energy and leave you exhausted and hungry shortly after.
Also read: STEP FITNESS: SIMPLE EXERCISES TO DO AT HOME
Even more tips for losing weight without dieting...
- To cool down
You have bad fat (white fat) and good fat (brown fat). Brown fat burns energy (i.e. calories) to keep your body warm.
You can activate it and thus accelerate fat loss by exposing your body to cold temperatures. Take a cold shower, turn down the thermostat or drink ice water. Most of your brown fat is located on your neck, chest and upper back.
- Spice things up
Add a pinch of cayenne pepper to your meals to boost your metabolism. Studies show that capsaicin, the natural compound that makes spicy foods hot, also reduces hunger and the desire to eat sugary and high-fat foods.
- Caffeinate
How to make your workout more effective? First, have a cup of coffee before you hit the gym. Caffeine slows down the release of glycogen (what our bodies use for energy during exercise), which encourages your body to use fat for fuel first.
Next, set your workout to an upbeat playlist: songs at 180 beats per minute or higher naturally encourage your body to move faster.
8 More Best Ways to Lose Weight Without Dieting
Start by following these top 10 tips to lose weight without dieting
- Control your portions.
This is huge. If you master it, you have won the battle. We tend to overeat every day. Everything is oversized. The best thing you can do is reduce those portions. And I mean everything.
You can even eat too much salad, consuming far more calories than you need. Be careful about everything you put on your plate.
- Clean out your pantry.
Start with the boxes and bags. Get rid of all those processed foods. When you toss them in the trash, take a look at the ingredient list and nutritional values.
See what's in there? Sodium, sugars, processed flours, and a bunch of ingredients (aka chemicals) you can't pronounce. If that crap isn't there to tempt you, you won't eat it. Clean it up!
- Drink water.
Make sure to drink water throughout the day. Staying hydrated is very important for health, fitness, and performance. Here's the goal: drink half your body weight in ounces of water per day.
Can't remember to drink often? Then set an alarm every hour on your smartphone to remind you.
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To lose weight without dieting, nothing could be simpler!
- Stock up on vegetables.
If you're hungry or sitting down to lunch or dinner, start with vegetables, not protein. You often hear about the importance of protein to keep you full.
That's true. But if you're looking to lose weight like crazy fast, I want you to load up on vegetables first before you move on to protein. This will help you not overeat on other things.
- Ditch the salt.
You get enough salt if you follow the typical American diet, so there's no need to add more to your meals. Sodium causes water retention and makes you feel bloated.
Plus, it's bad for your heart and blood pressure. Avoid processed foods, especially salty snacks and baked goods, which are high in sodium.
- Avoid added sugars.
Food manufacturers hide sugars in all foods. This is another reason to avoid processed foods. Be especially careful to avoid HFCS (high fructose corn syrup), which increases inflammation and can raise your blood sugar levels, putting you at risk for insulin resistance and type 2 diabetes.
Want something sweet? Eat whole fruits. You'll get all the nutrients, vitamins, and fiber that sweets won't give you. Once the sugar is gone, you'll see abs appear.
Any other tips for losing weight without dieting?
- Break through plateaus with a 3-week challenge.
If your body hits a plateau and you don't seem to be losing weight, that's not a reason to give up on what you're doing. It can happen.
Here's a way to overcome this problem to jump-start weight loss: Cut out all alcohol for 3 weeks and see what happens. Cocktails can be very high in calories and when you drink alcohol, you tend to eat at the same time.
By cutting out alcohol for 3 weeks, your body will respond in many healthy ways, including on the scale.
- Use my best advice to lose weight.
Stop buying junk and bringing it home. Remember, food doesn't control you. You control what you eat and how much. So when you're grocery shopping, avoid the inner aisles where all the processed foods, snacks, and sugary foods are usually found.
Don’t put those tempting items in your shopping cart. If they’re not in your fridge or pantry, you won’t be tempted. If junk food isn’t there, you’ll turn to vegetables and fruits. Suddenly, your control muscles will be much stronger.
Learn more: ACTIVE FITNESS | 5 TOP EXERCISES TO LOSE WEIGHT
Is it possible to lose weight without dieting?
Follow these foolproof tips
- Eat breakfast every day.
A common habit of many people who have lost weight and kept it off is eating breakfast every day. Many people think that skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day.
Studies show that people who eat breakfast have lower BMIs than those who skip it and perform better, whether at school or in the boardroom. Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
- Choose liquid calories wisely.
Sugary drinks are high in calories, but they don't reduce hunger like solid foods do. Quench your thirst with water, sparkling water with citrus, skim or low-fat milk, or small servings of 100% fruit juice.
Try drinking a glass of nutritious, low-calorie vegetable juice to keep you going if you get hungry between meals.
Be careful of alcohol calories, which add up quickly. If you tend to have a glass or two of wine or a cocktail most days, limiting alcohol to the weekends can save you a lot of calories.
Eat more fruits and vegetables.
- Eat plenty of low-calorie, high-volume fruits and vegetables.
This helps avoid other foods that are higher in fat and calories. Move meat to the center of your plate and pile on the vegetables. You can also start lunch or dinner with a vegetable salad or a bowl of broth-based soup.
- Favor cereals.
By replacing refined grains like white bread, cakes, cookies and pretzels with whole grains, you add the fiber you need and fill you up faster, allowing you to eat a reasonable portion size.
Choose whole wheat breads and pastas, brown rice, bran flakes, popcorn and whole wheat crackers.
- Control your environment.
Another simple strategy to help cut calories is to control your environment, whether that means stocking your kitchen with plenty of healthy options or choosing the right restaurants. That means avoiding temptation by avoiding all-you-can-eat restaurants.
And when it comes to parties, eat a healthy snack beforehand so you don't end up starving, and be selective when filling your plate at the buffet. Before you go back to eat, wait at least 15 minutes and drink a large glass of water.
Reduce portions.
- If you did nothing but reduce your portions by 10-20%, you would lose weight.
Most portions served at restaurants and at home are larger than what you need. Get out the measuring cups to know your usual portion sizes and try to reduce them. Instantly control your portions by using small bowls, plates, and cups.
- Take more steps.
Get a pedometer and gradually increase the number of steps until you reach 10,000 per day.
Throughout the day, do whatever you can to be more active: pace while you talk on the phone, take the dog for an extra walk, and march in place during TV commercials.
Having a pedometer is a source of motivation and a constant reminder.
- Switch to lighter substitutes.
Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. You can cut calories effortlessly if you use low-fat and light products, and if the product is mixed with other ingredients, no one will ever notice.
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