This fantastic article was written by Victoria Vito, MS, a professional nutritionist, columnist, and health blogger. We encourage you to check out her website here!
Sticking to a conventional diet and workout plan could be really difficult. There are various diet methods that you can find – but they can be quite tough and cause you many health problems or just have a negative impact on your lifestyle.
To eat healthily, I offer you a healthy way to lose weight WITHOUT running or going on a diet.
40 Ways To Shed Pounds
Here are 40 ways that can help you shed pounds without diet. All of them are based on scientific evidence.
Slow Down Your Eating Time
If you are concerned about overeating – try to slow down your eating time. You could set a time around 15-25 minutes per meal so that you can normally eat without hurry.
This way you will activate the release of hormones which tell your body that is full. Moreover, you can also enjoy the taste of the food that will be even more satisfying than eating an oversized serving.
Stair climbing is a brilliant exercise to burn calories that you can do and naturally speed up your metabolism. Just a few minutes per day could turn into many calories burnt off! Moreover, stair climbing will also strengthen your legs.
Sleep Supports Weight Loss
Studies have found that sleeping can be beneficial for weight loss. According to research from the University of Michigan, just one hour more sleeping a night could transform to a 13-pound weight loss over a period of one year in a person who consumes around 2,500 calories per day.
This research shows that when sleep substitutes idle activities – and the common mindless snacking – you could easily cut calories by 6 percent. (1)
Consume More Vegetables
Consuming more vegetables is a great step to weight loss. Make sure to cook and eat your vegetables without added source of fat like butter sauces or high-fat dressings. Veggies contain water and fiber, which will fill you up with lesser calories.
Give this Creamy Butternut Squash recipe a go!
Eat Soup for Fewer Calories
Soup is a perfect choice both for an appetizer and the main meal. Start the meal with a serving of soup to slow down the eating and fill-up earlier. Good examples of healthy soups are tortilla soups, wonton, or minestrone.
You could make an easy soup by using veggies, protein, and a low-sodium broth. Bone broth is an amazing dish that will keep you healthy and energized and still help you shed pounds.
Give this delicious Zucchini Chicken Noodle Soup a try!
Eat Protein-Rich Foods
Adding protein to your diet has been found to cause “automatic” weight loss, without conscious calorie restriction or exercise. Protein can reduce hunger by increasing the feeling of fullness and thus, help you consume fewer calories. (2)
Some examples of protein-rich foods include almonds, chicken breasts, quinoa, lentils, Greek yogurt, and fish.
Eat Fiber-Rich Foods
Eating foods like in fiber can increase satiety, helping you feel full for longer. Experts also specify that a special sort of fiber, known as viscous fiber, is particularly useful for weight loss. It reduces food intake by increasing fullness (3).
Glucomannan is a weight loss supplement that is also really high in viscous fiber.
Eat Whole Grains
Consuming whole grains, like brown rice, buckwheat, oats, and barley, is another good weight-loss approach. Whole grains can help to refill faster. You can also find them in numerous prepared products like English muffins, pizza crust, waffles, and waffles.
Reduce Sugary Drinks
Reduce the intake of regular soda and replace it with tea or water. If you find this difficult, add some citrus fruit or mint to spring or carbonated water for a taste treat.
Use a thin, tall glass and drink around 25% less of whatever you are drinking. According to experts, people mechanically pour more liquid into a short, wide glass than in a tall one.
Eat Like an Italian
Italians don’t get fat is a famous saying used to describe Italian lifestyle and food. And how the Italians do not get fat in the land of pizza and pasta? Check out my article: This Is the Secret Why Italians Don’t Get Fat
As a proud Italian, I often write about Italian food and lifestyle on my blog, here you can find some tips that can help you eat like an Italian and shed pounds: http://yourhealthtube.com/5-ways-italian-food-improve-life/
Eye Your “Skinny” Outfit
Hanging a “skinny” outfit where you’ll see it each day – aids you to remain focused on your weight-loss goal. But, don’t be unrealistic and choose an outfit that is actually 5 sizes smaller.
Pick something that will fit you after a short time of healthy eating. And after you reach your goal – choose the next smaller “skinny” outfit.
Limit Alcoholic Drinks
Try to reduce the consumption of alcohol. Sparkling water instead of alcoholic beverage is an ideal alternative. Alcohol has around seven calories per gram, which is more than carbohydrates. Moreover, it could also easily lead to mindless eating.
10 Minutes Pilates at Home
- pilates is a great muscle-strengthening activity, which can help you to maintain a healthy weight and burn belly fat. The video above is offering some Pilates moves that you can do at home to lose weight:
Drink Green Tea
Green tea may benefit your losing weight process. Scientists have found that green tea can boost your metabolism. Here you can find more about green tea benefits: LINK.
According to a study published in the Journal of the American Dietetic Association, women who practice yoga tend to weigh less. These individuals pay more attention to their body’s signals, as eating just enough to feel full. (4)
Cook Meals at Home
Numerous people who effectively lost weight said that they eat home-cooked meals. Try to have home-cooked meals at least four times a week. Prewashed salads, canned beans, grilled salmon, precut veggies, and deli chicken are great shortcut foods, which can help make meal preparation less laborious.
Chew Mint-Flavored Gum
Watching TV, preparing dinner after work, watching, spending time on the Internet, or attending a party are risky times for tedious snacking.
Chew some sugarless gum with a strong mint flavor to help you overpower the flavor of the food and reduce it tastelessly. It’s a quite helpful plan that will help you avoid mindless eating.
Pass on the Meat
It’s quite simple! Just say no beef, bacon or some other meat. Well, you can eat turkey, which is considerate to have some health benefits, check out: LINK
And of course – you can always eat fish. Numerous healthy alternatives can substitute the meat flavor without the calories. Potatoes, tomatoes, mustard, roasted peppers, and banana are just a few examples.
Pick a Smaller Dish
Always try to pick smaller plates – it is proven that people consume more food when they use large plates. So, try eating from a smaller one and save around 100 to 200 calories a day. It transforms into a weight loss of 1 to 23 pounds a year!
Be Aware of Your Food Portions
Slimmer people are typically great at portion control. Therefore, always try to consume modest servings of food. If you begin to measure the size of the portion, you will rapidly develop a particular feeling for the right size of your dish.
We all have our natural “eating pause.” Try to identify your natural “eating pause” – it actually happens when you put down your fork for a while. When this happens, just stop and clear your plate. Many people aren’t aware of this signal, but it could tell you that you are full.
Make a Healthy Pizza
It does not need to a complete dietary disaster! You can replace the meat with veggies and save around 104 calories per meal. You may also make or order a lighter portion of reduced-fat cheese. Here is a delicious Mediterranean pizza recipe that you can try.
Choose Tomato-Based Sauce
Choosing marinara instead of Alfredo sauce is a definitely wiser choice. Over-all, tomato sauce has fewer calories and fat than the creamy sauces.
The 80-20 Rule
People of Okinawa have a remarkable rule named “Hara Hachi Bu,” which means they consume food until they are 80 percent full. Quite the reverse, many Americans tend to eat until they feel 100% full. Practice this rule by eating twenty percent less food.
Vegetarians generally lose weight more easily than those who eat meat. So, eating vegetarian meals can help you shed pounds and add more fruits and vegetables in your well-balanced diet.
Tips for Eating Out
Here is some advice that you can practice at restaurants in order to keep the calorie amount and the size of your portion under control:
- Order an appetizer or a child’s plate as a meal.
- Split a large plate with your friend and order some salad to fill up on veggies.
- Ask for ½ of your meal to be packed into a take-home bag before you start eating.
Read Food Labels
When you are at the grocery store, always read the food labels to check the calorie information and the amount of fat, salt, and sugars of the product. It will help you choose better food options that are good for your health and weight.
Store Unhealthy Foods Out of Sight
Storing unhealthy foods where you could see them can increase cravings and hunger, causing you to eat more and gain weight. (5)
Therefore, store unhealthy food out of sight (in cupboards or closets), so you cannot see them when you’re hungry. On the other hand, keep your healthy food visible on the counter tops and put them front and center in the fridge.
Eat Without Electronic Distraction
People who eat while they’re playing computer games or watching TV may easily lose track of how much they have consumed. This, in turn, could cause overeating.
Pay attention to your meals to eat less and lose weight! Turn off the TV or the computer while you are eating – especially if you find yourself easily distracted by electronic devices.
Serve Unhealthy Foods on Red Plates
This is a weird trick that can be really helpful in the weight loss process. A study reported that contributors ate pretzels from red plates, compared to blue or white plates (6). The logical explanation may be that most people associate the color red with stop signal and some other warnings.
People in the U.S, get more than 1/5 of their daily calories just from drinks. Therefore, switching to water is a great weight-loss move. Many studies show that consuming water before meals can make you feel full that could help shed pounds, too.
Join a group or team up with friends that are also working to lose weight. (7) This can provide great motivation and encouragement. A study shows individuals who teamed up with successful weight watchers were twenty percent more likely to succeed.
Move to Lose
It’s better to combine an eating plan with physical activity, like climbing stairs or walking your dog, to maintain or achieve a healthy weight. A regular walking in the park is also an excellent choice.
Feel Full with Feta Cheese!
Feta cheese is very low in calories and can be a great part of your weight loss plan. This cheese is one of the best choices to make you feel full longer. (8) Plus, it has many health benefits! But, remember to eat feta cheese in moderation because it can have an opposite effect if you consume too much of this cheese.
Drink Fresh-Squeezed Grapefruit Juice
Juicing is vital to energy and well-being. Moreover, juices are an ideal addition to any diet program. As a nutritionist, I recommend fresh-squeezed grapefruit juice for weight loss. Did you know that the scent of grapefruit can affect the autonomic nerves, appetite, and fat metabolism?
Swedish experts suggest that grapefruit could benefit weight loss. Due to the high content of Vitamin C, this fruit can hydrate your body, boost the immune system, and even promote skin and brain health.
Consuming fresh grapefruit juice is a terrific way to detoxify the body and lose belly fat! Click here for the recipe.
Epsom Salt Baths
Epsom salt baths have been used to treat numerous health issues by different cultures for decades. These baths have incredible health benefits and are a great way to distress, detoxify your body, and even lose weight!
One of the leading causes of weight gain is deposition of toxins in your body- and this salt (because of its content of sulfate and magnesium) could remove toxins and help you burn belly fat. (9)
Essential oils are used for treating various health ailments, including breathing difficulties, infections, anxiety, burns, skin irritation, and nausea. Many hospitals and massage therapists use essential oils to improve the well-being of their patients and clients.
Today, there are contemporary studies which suggest that certain essential oils can help you burn belly fat. One of the greatest studies was made in Korea. Here is the fat-burning essential oil brand recipe.
Have THE “Special” Day!
Choose one “special” day in the week (or you can do it once in two weeks) to celebrate the successful lifestyle changes. As a little “unhealthy food reward” you can eat your favorite meat, cake, or ice-cream.
Burn Extra Calories Per Day
If you cannot change some of your eating habits – don’t worry! Burning an extra 100 calories a day can amount to a 12-pound weight loss over a year. So, here are some great activities which can help you burn up to 100 calories:
- Walking (15-20 minutes)
- Housecleaning (half an hour)
- Light jogging (around 10 minutes)