Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.
You can help prevent overeating
and maintain blood sugar
levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy
and practice portion control
. Aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese. Eating more may seem counterintuitive, but smart snacking
will help you lose weight.
and fruits and veggies
do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber
in whole-grain foods and produce will help you feel fuller longer (which helps you control portions
and avoid overeating
) and as a result, lose weight.
One of the worst ways to lose weight
? Meal skipping. Many people think skipping meals is a great way to cut calories
, but in the end, they fail to lose weight
. You'll be more likely to overeat or even binge
(when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain
) rather than lose weight!
Water helps you lose weight in several ways: If you tend to have a problem with "water weight," drinking more water can help alleviate bloating
. Replacing high-cal drinks
such as soda with water cuts hundreds of calories
. You shouldn't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat
. Proper hydration
improves your sense of well-being, which will keep up your motivation to lose weight
It is virtually impossible to lose weight and keep it off without exercising regularly
. Start out today by taking a brisk walk
or riding a bike
. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits
and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism
, making it even easier to lose weight.
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of foods to your typical helping. You may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes
, a key skill for losing weight.
What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like About.com's Calorie Count. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.