The Best Way to lose weight without Dieting – Having a diet often makes dieters in a game that leads to defeat. Some research shows more than nine of every 10 people who try a diet will fail.
Being able to successfully apply an extreme diet can also make us get a variety of risks. Rather than perform a dangerous extreme diet, these effective ways of losing weight according to science are below:
The Best Way to lose weight without Dieting
Next, The Best Way to lose weight without Dieting is stay hydrated.
The easiest way is to consume water regularly. If you don’t like it, it can be replaced with orange juice or carbonated drinks. Carbonated drinks are normal water that is flowing with carbon dioxide gas bubbles. Carbonated drinks such as sparkling water or frocked water, does not contain sugar and does not contain calories, making us feel full longer.
Read also: Best Juicing for Weight Loss Recipes
A 2016 study of more than 18,000 people in the US found that those who drink more water are consistently more satisfied and eat fewer calories daily. They also consume sugar, fat, salt, and cholesterol in lower quantities than more dehydrated participants.
Reduce color drinks
Color drinks have a high calorie content, but cannot reduce hunger. If thirsty, we recommend consuming mineral water, low-fat milk, or original fruit juice. Try also drinking a glass of nutritious and low-calorie vegetable juice to reduce hunger.
Don’t forget breakfast
Next, The Best Way to lose weight without Dieting is breakfast.
Breakfast is an important factor that can precisely make your weight steady. If you want your weight to drop permanently, then don’t miss breakfast.
Many people think skipping breakfast is a great way to reduce calories. But usually, they eat more all day.
Research also shows people who don’t miss breakfast have a lower body mass index than those who missed breakfast.
They also have better performance.
So you don’t have to bother setting up a complicated breakfast menu, try a simple menu like a bowl of wheat cereal mixed with low-fat milk and fruit.
Do not forget your lunch
A study published by the International Journal of Obesity found the connection between an earlier lunch and weight loss. The results of the study showed people who ate before 15.00 could reduce weight by 25 percent more than those who ate late.
Set Meal Schedules
Next, The Best Way to lose weight without Dieting is set meal schedules.
Determine the time at which you should stop eating, so that you will no longer be tempted with food late at night, or snack when watching television.
According to Elaine Magee, health nutritionist from Stanford University, a cup of tea, hard candy, a small bowl of ice cream or frozen yogurt is a good food consumed if you want to enjoy sweet food.
Eat more often
The key is to divide the portion of your usual meal three times, to 6-7 times. For example, you are accustomed to consuming cereals, milk, bread, and fruit during breakfast. You can divide it into cereal and milk first that you eat, then 1-2 hours later you can eat bread and apples.
By doing this, you can keep your blood sugar levels steady so as to prevent you from snacking which can increase your calorie intake. But make sure the food you eat remains a type of food that is low in fat and calories.
Eat calmly and not in a hurry
Next, The Best Way to lose weight without Dieting is eat calmly and not in a hurry.
Crowded busy times, often affect the way we eat. Because of being rushed by the schedule, we also try to eat faster. But it turns out this habit is unhealthy and can make us more vulnerable to weight gain.
It is evidenced by The American Journal of Clinical Nutrition research. Instead, try to eat more slowly and enjoy it well.
Slow down while chewing food
Chewing food thoroughly can slow your time to eat.
It can lower food intake and minimize the food portion.
How quickly to finish eating also affects your weight.
New research reports that eating fast is more likely to gain weight than if it is slow.
Quick eating is also more likely to experience obesity.
So you can slow down eating, count how many times you chew every bite.
Consuming food slowly can help you feel fuller with fewer calories.
This is an easy way to lose weight and prevent weight gain.
Focus When Eating
Next, The Best Way to lose weight without Dieting is focus when eating.
Focus on not doing other activities while you are eating. Avoid eating while walking or eating while watching television.
With a focus while eating will make you pay attention to the food you consume so that the calories consumed can be known.
Choose first bite in healthy foods
Usually every meal is not available, only one menu. You will definitely be presenting yourself with a variety of other menus. According to health experts, Greger, by choosing the first bite on a healthy diet can effectively reduce about 100 calories from our diet. It is also written by Greger in his health book.
This weight loss tip may seem trivial, but it can give you amazing effects. This statement has also been supported by other research. In the study said that scientists present people with 900 plates containing pasta. Portions of the pasta are served with vegetables such as lettuce, carrot, cucumber and others.
While some portions of other pasta are not given salads. From the study the participants who ate salads first before the pasta only ate 200 fewer calories.
Unlike the participants who directly eat pasta. So many calories that they load from the food.
Use a small plate to eat unhealthy food
Using a small plate can help you to eat less.
Whereas if using a large plate can make the meal portion seem a bit.
That will make you want to eat more.
The smaller plates can make your brain think that the food is enough.
Indirectly, using smaller plates, causing fewer meals.
Choose a low calorie food type
Try eating plain white rice, then reduce the fried side dish. Reduce the portion of carbohydrates and eat portions of vegetables and fruits. If you are eating out, choose a menu that is lower in calories, for example, choose a chicken that is steamed or burned instead of fried chicken, to cut out the calories derived from oil.
Or choose a baked potato compared to fries can also be an alternative option of a lower calorie menu. In this way, you can enjoy the same portion of food but less calories.
Fruits are rich in fiber, making the stomach feel full longer. Fruit is also a source of vitamins and water. Breakfast yogurt plus a strawberry or berries could be an option to start the day.
Eat more vegetables
Eat low calorie foods. Change the comparison of the vegetables and meats that you commonly consume. Strengthen the amount of vegetable and reduce excess meat consumption. Alternatively, you can eat a salad or broth soup before starting lunch or dinner.
By replacing the intake of processed grains with wheat, you have fulfilled the body’s need for fiber faster. That way, you will feel faster to fill so that the portion of the meal cannot be directly reduced. Choose the bread and paste of wheat, brown rice, popcorn, and wheat biscuits for daily intake.
Between breakfast and lunch and dinner, you can slip a snack to keep your activity without hunger. However, the choice of snacks is also worth noting.
It suggests to choose a snack that is not too heavy or that does not contain too much carbohydrate and sugar. That way, the stomach can remain full.
You can eat cheese sticks, bananas, or other fruits. Legumes are also a good choice because it contains healthy proteins.
Close the kitchen at night
Who would have been a trivial thing like clearing a kitchen when night falls would have an effect on your efforts to lose weight? Apparently, by having this habit, you will also build a habit of stopping eating in certain curfew. So, you will not be easily snacking at night or snacking when watching television.
If after dinner you want to eat sweet snacks, No problem. Choose a snack that doesn’t make you too full, such as a warm tea, a piece of candy, a bowl of ice cream or frozen yogurt. However, make sure that after that you brush your teeth immediately so that the desire to eat can be more restrained.
Changing The Focus Of Exercise
Change the thought that exercise can lose weight. Better consider the benefits of exercising for health. Keep it in mind so you’ll focus more on your health.
A study found that sleeping with sufficient time can help you to keep your diet better. Another study also found that sleep deprivation would make one eat more at night so there was increased weight quicker.
Thank you very much for reading The Best Way to lose weight without Dieting, hopefully useful.