Nutritionists repeatedly remind us that the best diet is the right diet.
Lose weight without dieting is easier than you think, and there is a tasty and satisfying, but it is entirely possible to lose weight. The most important thing is to stick to a healthy diet and turn a healthy and balanced lifestyle right into a habit that will come to be for you the same regular as cleaning your teeth in the early morning.
Ready to lose weight without dieting now? Below – tips that will help you lose weight without dieting and no significant restrictions. It sounds like magic, but it works.
If you are accustomed to dining and having dinner like a meteor, try to slow down, because the speed you eat more than necessary. And, as a result, you gain extra pounds, instead of getting rid of them. In the first few weeks the timer on the phone will help: set it for 20 minutes, and make sure that the meal takes all this time. Distract to take a sip of water, and thoroughly chew every bit.
Consume more vegetables.
Try to make it so that fresh or cooked on the grill vegetables have always been on your table. In addition to the obvious utility, they help visually increase the size of the dish, so you do not think that you ate too little to get enough. Add to this the high water content, which will help maintain optimal hydration and significantly improve the skin condition.
Do not forget about soup.
Add chicken broth or light vegetable soup to the menu, and you will not notice how the extra pounds will leave you forever. Soup is especially useful when you on at the beginning of food intake, as it slows down digestion, restrains appetite and prevents you from snapping at unhealthy snacks. Among other things, if you get sick, a broth is strategically vital for faster recovery and relief of cold symptoms. But beware of creamy cream soups, which can “boast” high content of fat and calories.
Make a bet on whole grains.
Whole grains such as brown rice, barley, oats, buckwheat and wheat, help to saturate with fewer calories, and at the same time reduce the level of “bad” cholesterol in the blood. But, most pleasantly, whole grains are now made from extremely attractive products. For example, wafers and muffins, the basis for pizza and pasta, as well as “white” bread from whole wheat. The main thing is to study the information on the packaging carefully.
Discard the bacon.
Refuse to add bacon to the morning scrambled eggs or a sandwich with turkey and bacon for lunch – and 100 calories as it was. It seems very little, but in a week you will get rid of the extra 700 calories, and for two – from 1500 calories, which is comparable to the “cost” of a small cake with berries. By the way, to make a dish more delicious can and less-caloric tomatoes, granular mustard or soft cheese with fresh herbs.
Reduce the amount of sugar.
Replace one sweet drink (for example, a glass of soda with plain water), and you will avoid ten tablespoons of sugar. The scale is impressive, is not it? And if you add lemon, mint or frozen strawberries to water, the flavor will be even better, and the pleasure will be even more than from the usual cola. What is the danger of sweet soda? First of all, the fact that our body does not fix liquid sugar as a full-fledged meal. So with one bottle, you can get up to 450 calories, which will go unnoticed. Interestingly, and another: according to research, those who in their craving for sweets prefer candy or chocolate, and not soda, on average, gain less weight.
Use a tall and narrow glass.
Another lifehack from the field of dietology – replace your usual glass with a high and narrow, and your weight will decrease without diet. Because this way you will drink 25-30% less juice, soda, wine or any other drink. How does it work? Brian Wansink, Ph.D., Cornell University, explains that visual deception can reconfigure the brain.
Agree, there are situations when you can not, and probably do not want to give up a happy event with alcoholic accompaniment. But alcohol blocks the ability of the brain to report satiety and hunger, and in large quantities, destroys this mechanism, so be extremely careful. To keep yourself in hand was more comfortable, remember that alcohol contains more calories per gram than carbohydrates or protein.
Drink green tea.
Green tea – the correct option for those who want to lose weight without dieting and get rid of extra pounds. Some researchers suggest that it can temporarily activate the “calorie burning engine” due to the action of phytochemicals called catechins. At least you will, in any case, get a deliciously refreshing drink without a ton of calories.
According to studies published in the Journal of the American Dietetic Association, women doing yoga on average weigh less than those who engage in other sports. Scientists suggest that this can happen because yoga aims to harmonize not only the body but also the thoughts. That is why people who practice yoga, together with her practice meditation. This allows them to be calmer, efficiently resist stress, carefully approach food and lose weight without dieting.
Eat at home.
Eat homemade foods at least five days a week. A survey conducted by Consumer Reports showed that this is one of the leading habits of “lose weight without dieting.” In addition to the fact that you finally learn how to cook your favorite lasagna and pesto in your kitchen, this approach has a lot of other bonuses. For example, significant savings and the ability to re-invent any dish for themselves. Well, and of course, so you can control the amount of sugar, salt, and fat consumed, which will benefit your waistline.
Catch a “pause in food”.
Most people have a natural “pause in food” – the moment when they put a fork or spoon on a plate for a couple of minutes. Watch this moment, as it means that you can finish the meal right now. Nutritionists say that this is a signal of fullness (but not overcrowding) of your stomach. And, unfortunately, almost all of us miss it.
Chew mint chewing gum.
Chew a chewing gum without sugar with a strong minty flavor, when you feel that you are about to dine with a burger and french fries. Dinner after work, chatting at a party, watching TV or surfing the net – here are some dangerous scenarios for a thoughtless snack. Mint in the chewing gum interrupts most flavors and flavors so that “harmful” food will not be so attractive. Attention: use this advice should be only in extreme situations, so as not to provoke the production of gastric juice when you are hungry and do not damage the digestive system.
Take a smaller plate.
Professor Brian Wansink, as a result of a series of experiments, found that people eat more and eat more often when using large plates. Just choose a plate half as much, and you will get rid of 100-200 calories per day and from 7-9 extra kilograms per year. It is noteworthy that the volunteers who took part in the food experiment did not feel hunger with a decrease in the plate, and most of them simply did not notice it.
Eat small meals.
The best habit of slim people, according to Consumer Reports, is that they eat a little, but often. In other words, five meals a day is the norm from which they retreat only in critical situations. And you just think that it is difficult. Adherents of such a power system are recognized that after a week of frequent food you can not otherwise, so comfortable you will feel.
Try the 80/20 rule.
Many celebrities, among them the top model Gisele Bundchen, admit that they can keep themselves in shape and at the same time not get from their favorite food, they are allowed to eat on the system 80/20. Its essence boils down to the fact that you should choose a convenient period (a day or a week), then make sure that 80% of the food during this time were healthy foods, and 20% – not the healthiest but incredibly tasty.
Order food correctly.
Restaurant dishes are known to contain more calories and fats than you expect. So keep in mind several strategies of behavior in the restaurant. Divide the meal with a friend, order a snack as a main course, choose something from the children’s menu or complement the main dish with a whole salad, but a few leaves of a green salad.
Choose a red sauce.
When choosing sauce for pasta or baked potatoes, stop on the red versions, it will be salsa, adzhika, bordelosis or red pesto. The fact is that sauces based on tomatoes, as a rule, contain fewer calories and much less fat than creamy and, especially, mayonnaise sauces. But remember that the size of the serving still matters if you want to lose weight without dieting.
Sometimes become a vegetarian.
The use of vegetarian dishes is an excellent habit to lose weight without dieting. No one forces you to give up meat entirely, especially when you consider that it can be harmful to your health. However, today in every second burger and every first Italian cafe you can find hamburgers with a bean cutlet or lentil and a paste with spinach and sun-dried tomatoes, the taste characteristics of which you will pleasantly surprise.
When you learned to do without soda for at least five days out of seven or used to cope with overeating with apple slices, and not chips, praise yourself. You were able to make a simple, but at the same time complicated matter – tune in to proper nutrition. Now everything will be more comfortable and more relaxed, we know that for sure. However, do not forget about the food indulgences, which are necessary to reduce the risk of overeating to a minimum. Go to the pedicure, buy a new dress or allow yourself a piece of cheesecake. Because psychological health and a positive attitude are important for a healthy relationship with food, almost more than all of the above.