Discover 12 Ways to Lose Weight Without a Diet
Take a stroll into a bookstore and wander over to the section labeled Health. Books on diets and weight loss abound, one telling you to eat more animal protein, the next telling you to drink only smoothies, and a third advising you to avoid animal protein and slim down with soy. How can you find the diet book that's right for you? You don't need one, says Emily Loghmani, MS, RD, LDN, CDE, as long as you follow these 12 tips to losing weight without a diet.
Reduce Calories Without Counting; Burn More
1. Eat smaller portions. Tip: Make it easy by using smaller plates for your main dish and entree-sized plates for your vegetables.
2. Reduce the amounts of high-fat foods that you eat—like fried foods, bacon, pizza, and whole milk. Tip: Learn to make easy swaps, such as half an English muffin topped with tomato sauce and low-fat cheese, then broiled instead of pizza.
3. Eat more fruits and vegetables, aiming for at least five servings of these a day. When you dish up your meal, fill half your plate with non-starchy vegetables, like tossed salad, broccoli, carrots, cauliflower, and cabbage. Tip: Avoid fattening salad dressings. Use salsa or vinegar instead.
4. Twice a day, eat a food rich in protein, like meat, poultry, eggs, cheese, or fish. Tip: Choose lean protein, such as skinless chicken breast or low-fat cheese.
5. Choose snacks that have no more than 100 to 150 calories. Tip: Opt for pre-packaged snacks that are labeled with their calorie count to avoid overeating.
6. Drink water or beverages that are calorie-free, except for low-fat milk or fruit juice—and if you drink juice, limit the portion to one cup a day. Tip: A better juice than juice: Eat a whole fruit to get the fiber and fill up.
7. Learn to tell when you are physically hungry, and only eat at those times.
8. Stop eating and get up from the table when you are satisfied... and before you feel full.
9. Chew every bite well, so that you'll have to eat your food more slowly.
1. You move, you lose, so learn to move more by wearing a pedometer. Studies show that when you have a pedometer on, you are motivated to take more strides. Aim for 10,000 steps daily.
11. Do more structured exercise five to seven times per week, each time walking or biking for 30 to 45 minutes. Tip: Find it hard to do it on your own? Find a friend to go with you, walk your dog or sign up for a class.
12. Find ways to increase the amount of calories you use during the activities of daily living. Take the stairs more often, park farther away, walk faster, and go for five-minute walking breaks at work. Tip: At noon, take a walk to the park or walk around the office building rather than eat at your desk.