Last updated on March 20th, 2018
Crash diets can help you lose those unwanted pounds – quick. But they’ll be back soon enough. If you want to lose weight and keep it off, research has shown that slow weight gain lasts longer. So, don’t rush it.
To lose weight without extreme dieting or exercise, follow some of the strategies listed here.
Don’t Skip Breakfast
It might seem like a good idea to forego breakfast to cut some calories. But that usually means you will end up eating more throughout the day. Research shows that people who have been successful losing weight and kept it off are usually breakfast eaters. Research also shows that individuals who eat breakfast tend to have lower BMIs than those who skip breakfast and also perform better in their occupations. Even just a bowl of wholegrain cereal with some fresh fruit and low-fat dairy is a great start.
Establish a Kitchen Closing Time
If you feel like munching something after dinner (especially sweet) go for a piece of hard candy or a small bowl of low- fat ice cream or frozen yogurt. Or have a cup of tea. Brush your teeth immediately so you will be less likely to eat or drink anything after. After the set time don’t allow yourself to give in to late night snacking as you watch tv.
Don’t Waste Caloric Intake on Sugary Drinks
If you’re thirsty, drink water, sparkling citrus water, fresh fruit or veggie juices, or low-fat milk. Alcohol, sodas, and other sweetened drinks can add quick calories without reducing hunger.
Eat Fresh Fruit & Veggies
Give fruits and veggies center-stage in your meals. Start lunch and dinner with a soup or salad. When you eat large quantities of fruit and veggies, you are less likely to load up on high calorie fats and carbs. Keep plenty of produce around and add some to every snack or meal. Your diet will be full of healthy vitamins and minerals as well as fiber and antioxidants. If you fill up on produce, you won’t be as likely to go for junk.
Go for Whole Grain
Substitute whole grains for all your carbs like pasta, rice and breads. The fiber will help you portion well and is much better for you than refined products.
Control Your Environment
Take charge of what’s around you in terms of food. Stock your kitchen with healthy options and get rid of high calorie temptations. If you can’t avoid eating out, choose healthier in choice of restaurants. Avoid buffets or drink a glass or two of water before filling your plate.
By just reducing portions by 10%-20%, and doing nothing else, you would lose weight. At home or out, reduce your portions. Use measuring cups to help you know how much you are actually eating and use smaller plates, cups and bowls to control how much you eat.
Get a pedometer and keep adding steps. Work up to walking 10,000 steps a day. Try to be more active during whatever you do all day. Walk as you talk on the phone or during tv ads. Take your pet out for a stroll. A pedometer will help you keep track of how much you’ve been moving around and also remind you to keep at it.
Add Protein to Every Meal and Snack
Adding lean or low-fat protein to each meal and snack will make you feel satiated longer so you will be less likely to overeat. Some good high protein options are nuts, peanut butter, beans or lentils, low-fat yogurt, eggs, or lean meats. Snacking every 3-4 hours will also help keep your blood sugar levels steady and prevent you from indulging in sinful treats.
Switch to Light Versions
When you have a choice, opt for the low-fat versions of salad dressings, mayonnaise, dairy products, and other condiments or foods. You can also switch to lower calorie substitutes for certain foods. For example, eat plain roasted sweet potatoes instead of loaded white potatoes; use low fat milk in coffee instead of cream.