Here are some helpful easy tips on how to lose weight without dieting.
Strict diets for weight loss are not the only way to achieve good shape. Follow some useful everyday tips for losing weight…
Tips for losing weight without dieting
Avoid eating food with low fat
The problem with food low in fat, that are perceived as “healthy” options. That’s why people think they can safely consume large quantities of these products.
Studies show that consume much more food if we think it is low in fat. So sometimes we consume 50 percent more food than we received, if we know that diet is rich in fat.
Experts advise to be careful with foods that are considered to be healthy and “good” for our body. Typically, these are products that are labeled with a low percentage of fat and calories, rich in vitamins and proteins or natural.
You can safely stick to the standard of your favorite products but consume less of them. If you still opt for products with low fat, be careful not to overuse them.
Eat make pauses, not all day
Try to take breaks while you dine. Just stop eating for a moment to consider whether you are still hungry, or have simply tread.
Such a break could prove crucial at times and decide not to open another packet of crisps or to cancel another chocolate candy.
Buy treats that are packaged in individual sachets. So with each pause will have time to change your mind if you really need to succumb to temptation.
When serving food on the table, try not to put a second helping, leave it on the counter example. You will have time to decide if you are really hungry, or you eat enough.
Fight with midnight eating frequent snacks
Midnight meal is a big problem for many people who struggle with overweight. The ability of the body to take account of hunger is less at night. Therefore, during this time we are exposed to greater risk of overeating.
Start each day with a healthy breakfast that contains at least 500 calories.
Do not eat between meals. This may sound simple, but it is quite difficult to realize. Try to avoid extra snacks originally only two days a week. Then gradually increase them for three days, four, etc.
If initially you can not pass without intermediate meal, divide your lunch into two portions. Eat one half of the lunch and the other – in the afternoon.
Discover the power of protein
According to studies, if 20-30% of your diet are proteins that will help you lose excess weight. This will help you to control your food intake during the day as proteins will make you feel full for longer. And your desire for sweets between meals will be less.
Start your day with breakfast, which is rich in protein – eggs, cheese, fish, meat, tofu or nuts.
Try to include protein in every meal. The recommended daily intake of protein for women is 46 grams, and for men – 56. To get a real idea, a tin top fish contains about 30 grams of protein.
There are also vegetables, which are rich in protein – such as broccoli, spinach, asparagus, mushrooms and onions. In your diet can add cheese.
Be very careful when eating out with friends.
We all tend to eat more when we are out with friends and acquaintances. In such a situation calls distract us and prevent us to know when we have eaten. Moreover, when we are in the company of friends, we tend to imitate the speed with which they feed.
People drink more alcohol when they are in company. This increases the number of calories consumed.
Reduce the risk of overeating when eating outside, eat some protein breakfast advance to reduce feelings of hunger.
Courage to order a smaller amount of food.
Reduce evening serving food
Try using smaller plates. According to surveys, the larger plates make you eat more – up to 50 more than you ate, if your dinner is served in a small dish.
Get big spoons and plates to reduce the risk of overeating.
Disable to eat ice cream out of the box. Do not cook too much food with the idea that it would lead to more days. It can also make you eat more. Cook as much food as you need for dinner.
There is much evidence that lack of sleep is linked to weight gain, and in recent years people have fewer hours of sleep. And yet there is nothing to do about it.
Create mode bedtime to follow each night. Avoid mentally stimulating activities in the hours before bedtime. Try two hours before bedtime to spend most of mobile phones, laptops and tablets, which also interfere with your sleep.
If you can not fall asleep within 15 minutes, get up, walk to the other room and read a book or listen to music for 10-something minutes. When you feel that you are sleepy, go back to bed and try again. If after another 15 minutes have not yet asleep, repeat the same process.
And remember that you can not expect miracles if you are not physically active! Sport is health and mood!